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

pace (see Pace Guide) and use your heart rate guide, these should be fairly accurate. Where possible, try to do some of your running off-road and some of your speed sessions on an even grass surface.The most important session of the training week

.Medical investigationsX-rays will confirm wear of the joint cartilage, which exposes roughened bone surfaces to each otherWhat else could it be?Gout.Self-treatmentYou should gently try to mobilise the joint, pulling and pushing it into extension and flexion and holding

); and the midsole is better suited to hard surfaces (firmer, thinner midsoles are more responsive off-road).In short It’s not a conventional trail shoe, but the Restless offers plenty of grip and a protective midsole. It’s also light, and relatively stable

, unrestrictive and responsive, and it has great grip for all surfaces but the thickest mud. The key is its thin midsole, which positions the foot close to the ground (in fact it’s so low in the heel that you may need to ease into using it, especially if you

Weight 378gEvaluation Nike’s top-end trail shoes had gone off the boil over the last couple of years because they showcased the company’s flat, sticky-rubber G-Tek outsoles. These outsoles were great on dry surfaces, but hopeless on mud, so Nike

a chunky waffle outsole for good grip on a range of surfaces.)Here are the stability ingredients: a straight combination last; a second-density medial post, which wraps round the rear of the foot; a plastic footbridge, which reinforces the medial