2011: Your Best Running Year Yet (Preview)

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January: Cross-country

Why now? Cross-country can help lay the foundation for the year ahead, according to Urban Bettag, a UK Athletics Level 3 endurance coach (runurban.com). "It is a great way to develop strength endurance, good technique, muscular strength and the ability to change pace, making you a more versatile runner," he says.

Commonwealth Games bronze medallist Liz Yelling agrees, and will be factoring in some cross-country races in her build-up to the 2011 Virgin London Marathon. "I have a real passion for the mud and the hills," she says. "I believe cross-country makes you strong and really teaches you to race - because for once, you're not chasing times."
 
Training: It is essential to find your "off-road feet" if you plan to take on cross-country races, but Yelling advises easing yourself in gently. "If you aren't confident about running off-road, start with grass and a firm trail before heading to less well-trodden paths," she advises. And don't do all your off-road work at a slow pace - introduce faster bursts through fartlek training, or run intervals on grass instead of track.

Race strategy: Choose your first race carefully, advises Tim Wright, captain of Orion Harriers, a cross-country running club (orionharriers.co.uk). "If you have time, it is worth looking at the course to pick out obstacles such as stiles, choose the best route through a boggy patch or prepare for difficult climbs or descents," he says.

At the very least, check how many laps there are and where the finish is. "If you are not ready for spikes, trail or fell shoes will give you plenty of grip, but make sure your laces are tight so you don't lose a shoe in the deep mud!"

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