Sooner or later, all triathletes hit the deck, and the result, more often than not, is road rash. Thankfully, such abrasions usually require only basic care, but it must be the right care. Dr Helen Iams has worked as Medical Director for races such as the US Pro Criterium Champio...

much energy is lost during foot contact," explains Dr Sharon Dixon, a senior lecturer in biomechanics at the University of Exeter.  "More energy is lost on less 'stiff' surfaces. A very soft surface like sand will dissipate more energy than Tarmac

during foot contact," explains Dr Sharon Dixon, a senior lecturer in biomechanics at the University of Exeter.  "More energy is lost on less 'stiff' surfaces. A very soft surface like sand will dissipate more energy than Tarmac and requires more effort

UAN: Article type:--One of the beauties of our sport is that you can run on just about any surface, anywhere in the world. As long as you have feet, you can train wherever you find yourself. But not all surfaces are created equal – vary your location and you’ll vary your session...

, looking down across the moors, before passing a spectacular waterfall. After a short tarmac stretch the final two and a half miles are all downhill. What the organisers say: “Put a little bit of adventure in your sole!” Do you get it? What RW says: “With

this chip-timed, UK Athletics-certified race in your next bid for 10K PB glory. 3. Castle Combe Chilly 10K, Chippenham, WiltshireDate in 2012: November 25Three laps of this smooth Tarmac circuit is all you need to smash your PB – and the organisers even

Getty Images Off-road running might summon up dark memories of being sent round the school field in the cold. But there’s much more to going off-road. Springing along a forest trail is easier on your body than Tarmac, and the world beyond road

Taking a break from Tarmac to run on trails is a great way to invigorate your running routine. The scenic vistas you don't normally encounter on your everyday road loop stimulate both your mind and body. To get the  most out of your trail running

and Tarmac, you’ll have the chance to spot some of the 20,000 waterfowl that live in this European Special Protection Area. 5. Conwy Half-Marathon, WalesDate in 2012: November 21Gird your loins and get ready to climb the Great Orme, a 207m lime headland

A ride on your road bike doesn't always require smooth Tarmac. In fact, trails and country lanes can offer blissful, low-traffic route options that you ought to consider. The trick is to know how to handle the various not-so-silky surfaces you may