of an individual matter, varying from runner to runner just like favourite shoes, the following guide will clear up the merits of the various alternatives so that you can make the very best of what’s available to you. (Ratings are out of 10.)1. GrassAt its best

hire just 100 metres from the start of the new Altura Mountain Bike Trail at Whinlatter Forest Park near Keswick. At 19K, it's the Lake District's longest purpose-built mountain-bike trail and a brilliant place to have a go at this exhilarating sport

Next time you see another runner out on the street, take a closer look. Is he thinking about smashing his 10K PB next week, or getting smashed at the pub later with his running friends? Is she wondering how she'll fit in next week's training, or how

the time to fully appreciate the best the British countryside has to offer! . Find Out More Top 10 Running Surfaces Not all running surfaces are created equal - we've rated the top 10, from asphalt to woodland. Q

, particularly during faster sessions. For days afterwards the area is painful, even to gentle massage. I only use the ‘traditional’ rugby stretch of one foot back with my heel to the floor. Is the problem caused by my changed running surface, or could it be my

Q I’ve been suffering from a very sore Achilles tendon and hamstring problems in my left leg for nearly a year. I can still run on it, but at the end of the day I can’t wait to jump in a warm bath because of the pain. Oddly, it gets worse if I stand on hard floors for long period...

Running the same routes over and over soon gets dull. And it's also bad news for your body, particularly if you stick to roads and pavements. The forces associated with running on hard surfaces can be more than twice as great as softer ground, so

rather than a rocky fell. And always look 10-15 metres ahead – not down at your feet.Workout ideasRecovery runTrails slow you down, so they are the perfect place to do your recovery running. Aim for 20-45 minutes on an easy trail at a pace that is two

and in knee-deep mud.The result – a well-cushioned, fairly stable shoe with deep rubber lugs and three removable spikes – admittedly isn’t the most practical shoe we’ve ever seen. With the spikes in place, the soft-surface grip is excellent: better than a good

– for whom it works better on softer surfaces rather than the road. (Review of previous model follows)Complete AboundPuma's brisk statement shoe, the Inhale (see review below), gets a new upper and a slightly improved rearfoot landing. Quicker, efficient