How to restore or update your iPod/iPhone:

After downloading the desired firmware below, you can shift-click (PC) or option-click (Mac) the Restore or Update buttons in iTunes. A file dialog will open and let you choose the downloaded ipsw-file.
iPod
If you don't know what iPod or specific iPod generation you got, click here.
iPhone / iPod touch
By clicking Download, you will be redirected to an Apple Inc. server. The list of available firmwares is automatically updated and always the most recent version.