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

; 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

contributes only a small amount of propulsion. As a triathlete it makes sense to use the legs as little as possible during the swim. So you should only kick to ensure that your legs are horizontal on or just below the surface of the water.Drill: Again in a

be repaired using wetsuit cement or glue. First, fold the suit at the point of the cut, forcing it open. Apply a thin layer of the glue to both surfaces. Give the glue a couple of minutes to dry and then press the two sides together. It’s best to then leave

. 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

are generally flat or gently rolling, and are made of dirt, gravel or wood chips. Double-track trails, created for vehicles, are found in forests and multi-use areas, often have a gravel surface and may feature steep climbs. Single-track trails are narrow dirt

a hill clearly involves greater mechanical work than running on the flat, and thus causes greater physiological stress and the associated higher heart rates.Not so obvious are the subtle changes caused by different surfaces. Run seven-minute miles

is essential for off-road running. "Trail shoes give you good grip and good grip gives you confidence on what can be an otherwise uncertain surface," says Chris Robison, a former GB cross-country international. "There is a wide range of quality shoes