fit for a Saucony shoe.In short A good option for trail races or faster-paced off-road training, the Harrier scores well on grip and responsiveness. Unless you’re a heavy or unstable runner, it should be on your off-road shortlist.Try it if you liked

. Although the outsole has big, deep lugs, which worked well on off-road tracks and rocky routes, it clogged up easily in muddy conditions. The most eye-catching part of the shoe, however, is the upper. Ignore the fancy colours, and it’s a surprisingly

AdidasSupernova Cushion (cushioned) £70 Universal (cushioned) £80 AsicsGel-DS Trainer (performance) £80 Gel Trail Attack (off-road) £60 Gel Kayano (stability) £110 BrooksRadius (cushioned) £65 EtonicDelta (cushioned) £70 PRO 5 MC2 (motion control

of Run Your Butt Off! (£14.99, Rodale Press), pinpoints eight crucial nutrition rules of weight loss. Bonci’s advice can help any runner who wants to lose weight – whether it’s five pounds or five stone.She’ll show you how to track your food intake, space

of Run Your Butt Off! (£14.99, Rodale Press), pinpoints eight crucial nutrition rules of weight loss. Bonci's advice can help any runner who wants to lose weight - whether it's five pounds or five stone.She'll show you how to track your food intake

or 25 mins easySat Warm up, 16 x 400m at 5K pace, with 75 sec recoveriesSun 10 miles easy, off-roadTOTAL: 45-48 milesWeek TwoMon 6 miles easy fartlek, on grassTue 6-7 miles steadyWed Warm up, 5-6 x 1 mile at 10K pace with 3 min recoveries, warm

What to look for in a trail shoeThere are a lot of similarities between your normal training shoes and a model designed for off-road use, but don't confuse the two. On a firm, well-groomed trail, your road shoes should survive. Add mud, moisture

than five 10-milers in a year.Half-marathon: Two 10-milers, two 10Ks, one 5K, one off-road race and one half-marathon. Ideally no more than four half-marathons in a year.Marathon: One 10-miler, two 10Ks, one off-road race and two half-marathons. Ideally

but not for off-road stability.Saucony GRID Aura TR £59.99Weight 368gSizes (m) 6-11, 12 (w) 3.5-7.5Pros Fair traction; protective cushioningCons Poor lacing systemEvaluation If you recognise the GRID Aura, that’s because its midsole and outsole are virtually a

says. Then it's time for advanced hydrocolloid bandages - precious items for road-rash victims. "Put them on, and just leave them for a week until they fall off," she says. "They keep bacteria out, but let water come through and evaporate." Iams's other