. 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

after repeated stress or exercise without appropriate recovery between training sessions. The most serious form of MTSS is a stress fracture.Muscle trauma is often related to overtraining or excessive running on hard surfaces. The muscles swell, putting

and blend together. Then add the remaining ingredients to the processor and whizz until well mixed. Pour into the prepared cake tin and lightly level out the surface.4 Bake in the preheated oven for 45-50 minutes or until a skewer inserted into the centre

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

sure that you run off-road as often as possible. The repetitive impact of hard surfaces is a sure way to get sore muscles. In particular, try to do your speed sessions on a forgiving surface such as grass.The real key is in listening to your body

for those with limited time to spare. Plus, with links to five longer related articles, there’s always plenty more to print out and read later…Trail RunningFor stunning scenery, near-perfect running surfaces and liberation from the urban rat race, take

sound like fingernails scraping a blackboard whenever you squeeze a brake lever.The problemYour brake pad and rim surfaces have a buildup of dirt on them. The solutionRemove your wheel. Using a clean cloth and Finish Line Speed Degreaser or plain alcohol

- the only other person to have ever circumnavigated the world's surface via the North and South Poles. He will also use the evening to announce the winner of the Transglobe Expedition Trust's 'Charlie Burton Award'.The Transglobe Expedition Trust (TET