As we wave goodbye to summer, now is the time to invest in your most important piece of gear: new running shoes. Our Autumn/Winter 2011 Shoe Guide includes a bumper crop of 24 new shoes, as well as reviews and technical information on each

Winter Woe: Catching a ColdThe only gloop you want to be swallowing on the run is an energy gel, so bolster your immune system with plenty of vitamin C-rich citrus fruit, peppers and broccoli. Low levels of vitamin D also leave you susceptible

to maintain the right technique when you begin to tire. Conditioning is traditionally done during winter to prepare you for race season. You should include exercises such as squats, lunges and step-ups. Abdominal exercises are also vital for maintaining strong

on the race."Tom also has clear plans to build on this year's successes and, if all goes well, he should be all set to break his own record."If I have a good winter, take a couple of minutes off the swim, maintain my bike mojo and keep chipping away at the run

, and all the cheer you need for the dark days of winter. Request it now and it'll pop into your inbox from December through until April. Training SchedulesHow to choose the right scheduleYou know that our schedules are tried and trusted, but which to choose