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

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

in soggy shoes.If your race stretches into the night, you'll need to light the way. Invest in an LED headtorch plus another torch for extra depth perception.Avoiding injury If you're on your feet all day – or even all week – you need to stop injuries

for the rest of the running year, whether you’re a battle-hardened racer or pinning on your first ever race number. The summer track season kicks off around now, and marathon runners will be sweeping the cobwebs from their running shoes and easing back

huge range of terrain over the five-mile course, and free beer waiting at the water station for thirsty runners. Beginners still sporting shiny white running shoes may want to reconsider their footwear though, as this race will see them get seriously

. With a completely traffic-free route, this is a brilliant chance to escape the rat race and enjoy some uplifting and beautiful views. Pack your trail shoes and get stuck in for a muddy, invigorating morning spent tramping around this tough and hilly

Luton Marathon (and Relay) Closing Soon...SLH Pirie XC 10 (Surrey, December 6) Two-lap race across Farthing Downs and Happy Valley, with a cut-off time of 45 minutes for the first five miles.Luton Marathon (and Relay) (Bedfordshire, December 7

(Derbyshire, April 5) Four-mile fell race run over Derbyshire’s High Peak Trail and encompassing 600ft of ascent. Filling Up Fast…Sister Act - The Nun Run 4 (London, May 3) Adopt a new habit with this four-mile fancy-dress caper around central London

ideas to help you fulfil your 2010 potential... Make it a milestoneWhether it's your very first race, the decision to tackle fells, a marathon, an ultra or a triathlon, make 2010 a year to remember by challenging yourself to completing a huge milestone

while, you’ll probably own a version of most of these items. But if you’re a beginner, this list should get you on the right track and help you enjoy years of safe, rewarding running. 1. The Right Running Shoes Why? A good running shoe is the single most