UAN: Article type:-->One of the beauties of our sport is that you can run on just about any surface, anywhere in the world. As long as you have feet, you can train wherever you find yourself. But not all surfaces are created equal – vary your

and in knee-deep mud.The result – a well-cushioned, fairly stable shoe with deep rubber lugs and three removable spikes – admittedly isn’t the most practical shoe we’ve ever seen. With the spikes in place, the soft-surface grip is excellent: better than a good

, particularly during faster sessions. For days afterwards the area is painful, even to gentle massage. I only use the ‘traditional’ rugby stretch of one foot back with my heel to the floor. Is the problem caused by my changed running surface, or could it be my

– for whom it works better on softer surfaces rather than the road. (Review of previous model follows)Complete AboundPuma's brisk statement shoe, the Inhale (see review below), gets a new upper and a slightly improved rearfoot landing. Quicker, efficient

and rename two of its shoes – its racing version, and its slightly reinforced fell training shoe, the PBII.Everything else is the same as before, but the overlay makes a noticeable difference on rocky surfaces. It gives the foot a little more protection

with you. Sidestep injuryThe soft surface of trails can be a welcome relief for legs used to the bone-shaking impact of concrete or Tarmac. The uneven ground will also work your ankles and knees harder than road running, so if you're planning a taxing route

; very good grip on soft surfaces; durable and much-improved Cell cushioningCons Expensive; average on roadEvaluation Now that Puma has made its honeycomb Cell cushioning system a viable option for non-heavy runners by softening the plastic cells, it has

Weight 277gEvaluation Asics’s lightweight trainers are nearly always gems of stripped-down performance, and this replacement to the Gel Lyte DS fits the bill. It’s not cushioned enough for long distances on hard surfaces, but for responsiveness

monochrome RC230, which we said was a shoe that would suit lightweight, fast and efficient runners for short distances and speedwork on soft surfaces. The same goes for the 240. That’s because while the rearfoot offers the kind of cushioning you’d expect in a

. Consider the surfaceGrass and dirt trails are nice, but a smooth surface is even more important. Tree roots, pavement cracks and potholes can be dangerous. Synthetic tracks – smooth and springy – are often your best bet.4. Warm up and stretchAlways begin