and keep your eyes on your feet to avoid nasty falls. Rough ground and increased twists and turns can seem tough at first, but regularly heading off-road will help you cultivate stronger ankles, knees and quads, solid core stability, and a sharper running

: 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

important thing a runner needs. There are two key words though: running and you. Firstly, don't run in a shoe designed for any other sport, because it won't provide the cushioning and stability that the repetitive action of running requires. Secondly, go