runner. You could turn cotton race T-shirts into cleaning cloths, covers, fancy dress costumes, pyjamas or even a patchwork memento of your racing success.Brand new shoe Shoes with traditional EVA midsoles can linger in landfill for up to 1,000 years

technique. Kitted OutAlthough your usual road shoes will be fine for suburban park paths, they won’t cut it in the mud slicks that some off-road races can become. With increased traction or large studs on the sole, toe bumpers and hard-wearing fabric

© Getty Images If 26.2 miles just isn't enough, an ultra could be the race for you. Races longer than a marathon, ultras range from 30 miles to hundreds of miles and take place in hundreds of beautiful locations from Sussex to the Sahara

: The RW Complete Guide to Stretching Get kitted outUse the New Year's sales as an excuse to kit yourself out in the right gear – appropriate running shoes, a technical top or two and gloves and hat for the wintery months ahead.If you're running in bog

at a figure between 0 and 100%, allowing us to rank them. NB: We have only included races with at least 25 responses and where a race appeared on more than one Top 10 chart (Scenery, PB Potential, Beginner-friendliness, Atmosphere), it was only included

 (Suffolk, April 10) Bungay Black Dog Marathon (and Half) (Suffolk, April 19) Great Yarmouth Promenade 5 Series (Norfolk, April 22, May 6, May 20) Easter Bunny 10K, April 13 Easter Bunny 10K (Somerset, April 13) Those who like to work

and compress it firmly against the injury site for 12-15 minutes. Try to elevate the injured area. Repeat this hourly, or as often as you can for the next three days. You can use it again if you feel twinges as you gently stretch out the injury on subsequent