to evaluate the seriousness of a gash, Iams has a rule: if you can't stop the bleeding by applying pressure for 15 minutes, you need stitches.Field dressingAfter a crash, you may be tempted to douse your wound with water from your drinks bottle to clean it up

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

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

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

Where and when?Sunday, October, 12, DurhamWhat is it?The Inov -8 kicks off a new form of trail running in the North East. Inspired by the Karrimor International Mountain Marathon, the event route will change every year, offering competitors the best

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

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

for loose gravel on the shoulders, or potholes or cracks. I recently took a group on a descent in the Pyrenees where Italian rider Fabio Casartelli died after crashing in the 1995 Tour de France. After gazing at his memorial, I pointed out the shaded areas

Where Marrakech, Morocco When January 31, 2010 First Man Bekele Azmiro 1:00:57 First Woman Meriem Wangari 1:12:19 Last Finisher 3:31:50 No. of Finishers 2,605Majestic minarets, bustling souks, hypnotic snake-charmers - the mysterious city