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

conventionally or across widely spaced straps, to give excellent fit and support. The grip is fine: not made for deep, slippery mud, but confident on a range of loose and uneven surfaces. The Ultra 100 also has a removable gaiter.In short If you want an off

This model may still be available on clearance. But we've reviewed a newer version since we published this.Weight 393gEvaluation On the surface, the updated Hurricane looks a lot like its predecessor, but when you look deeper you see that an already

and another surface, whether it be socks, shoes or a combination of both. To solve blistering problems you need to look at the following. 1) Do your shoes fit correctly – are they wide enough, deep enough and long enough to accommodate your feet? 2) Are you

, which helped minimise stone bruising underfoot. The 870 is slightly better in mud than you would expect for its shallow grip – the grip is well spaced and doesn’t clog – but it’s at its best on firmer off-road surfaces, thanks to its soft-rubber outsole