location and youll vary your session, because of the different impacts involved and the stresses which make their way up to your joints. In the summer, when I run mainly on grass, my whole body seems to relax, said two-time world indoor champion Marcus O
is significantly greater than running on grass, says the Journal of Science and Medicine in Sport.A high energy demand, coupled with a low-impact surface makes the beach a challenging terrain, and involves subtle differences in technique and muscle recruitment
to improvements in general running efficiency and competitive ability." Gradual acceleration and deceleration will help to avoid injury. Your move After a training run, try 4 x 60m split into three 20m sections. Accelerate for 20m, cruise fast for 20m
every few minutes as you're running, to get a general idea of your rate throughout the session. You will probably find that, even if you maintain the same pace throughout, your heart rate will rise by 5-10 beats over a period of 30 minutes
key race, and based on that, organise your training into four phases:1. Foundation phase (6-12 weeks), which aims to gradually increase the volume and regularity of your running. (Try to limit the amount of road work in favour of grass.) Variation can
. The energy required is significantly greater than running on grass, says the Journal of Science and Medicine in Sport.A high energy demand, coupled with a low-impact surface makes the beach a challenging terrain, and involves subtle differences
). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating 8-10 times.5. Races (5Ks and 10Ks)Entering races now and then will do two things: first, it will help you to learn to run at a
. Consider the surfaceGrass and dirt trails are nice, but a smooth surface is even more important. Tree roots, pavement cracks and potholes can be dangerous. Synthetic tracks smooth and springy are often your best bet.4. Warm up and stretchAlways begin
will improve your overall fitness," says Eric Von Frohlich, a coach and personal trainer who leads outdoor group circuit sessions. Exercising on grass or earth without using machines "strengthens your kinesthetic awareness and your proprioception," according
sure that you run off-road as often as possible. The repetitive impact of hard surfaces is a sure way to get sore muscles. In particular, try to do your speed sessions on a forgiving surface such as grass.The real key is in listening to your body
