Apple ipod

How I can update the firmware on my iPod?

I just got the Nike + iPod and it says I need 1.2 or higher version. My iPod is version 1.1.3 The user manual says to go to www.apple.com / ipod / download, but I do not see anything on this page to save the firmware update. I found a file 28/06/2006 Update, but when I run it says: "This updated version of the iPod supported. Now you must update your iPod with iTunes 7.0" but when I go to the iPod tab and check click here to update this is the current version. How I can upgrade?

Go through iTunes, click the icon with the name of your iPod in it and should have a button to update the firmware there.

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