couple of days off, or more if you need. If in doubt, rest: don’t let a niggle become an injury. Injuries are most commonly caused by going too far or too fast too soon; not easing into a run; and running on hard surfaces or with the wrong shoes.Soon you

on a soft surface, such as grass, if you can(Plus: be consistent. Five or six weeks of modest weekly speed sessions will make a noticeable difference. Two weeks of macho nonsense and a month off won't.)Still pushed for time? Five key articles to print

Price from £115 (depending on frame and lens combo)Weight 22gAs well as filtering 100 per cent of UV light, the lenses in this polarised edition are engineered to block the blinding rays magnified by flat surfaces such as water and roads. They also

rather than expecting it to cope automatically. Instead of choosing a route based on scenery, try to find a well-lit run with an even surface. Try this If you’re new to racing in the dark, sign up for a practice race before the main event so you can

-Road Consider trading concrete for dirt this autumn. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. “Autumn is a beautiful time of year to enjoy trails,” says Hadfield. Fartlek runs, which randomly alternate faster

calves (hold dumbbells while doing toe raises). If you've had daily shin pain for longer than a month, see a doctor for a bone scan to rule out a stress fracture.Others at Risk Beginners; people who train on slanted surfaces; women who wear high heels

every five to 15 minutes. Kick some grass Elite tweak The Journal of Applied Physiology reports that running on softer surfaces can lead to up to 29 per cent more leg stiffness, making workouts on grass a great way to strengthen tendons and ligaments

and pick out any dirt stuck in the compound. If your pads are close to being worn out, replace them. Also, rub your thumb along each rim's braking surface. If it feels concave, invest in new wheels. Drop your chain Remove your chain from the chain rings

the quadriceps and ITB. You'll need a surface about mid-thigh height. The kitchen table is normally a good bet!Starting postion: Stand with your buttocks resting against a table or use the steeplechase pit at your local track.Exercise: Pull one knee to your chest

body passive drag reduction of up to 16.6% (the drag slowing the swimmer during the submerged, glide phase of any stroke) and a 5.2% reduction in body active drag (the drag slowing swimmers at the surface during the active swimming phase of any stroke