or shins. As you'll need to slow your pace over off-road terrain, expect to take a longer time covering the same distance that you'd normally run on the road.Be safeIf you need to pass a hiker, horse rider or another runner in front of you, call out "On
's no surprise that the journal Medicine and Science in Sports and Exercise reports that harder running surfaces are more often associated with injuries. But not all off-road surfaces have the same benefits. "Different surfaces influence how much energy is lost
and raced your marathons exclusively on the road, its essential that you do as much of your ultra training as possible on trails, especially your long runs (these will be critical to your success). Off-road runs are easier on your legs, but the rougher
run over that surface with a measure of relaxation." Fitness benefitsThe payoff for runners opting to take a bit of pain going cross-country in the off-season is clear, as far as Gandy is concerned: "There will be considerable fitness benefits, which
. Getting StartedTeaming up with other runners is the best way to dip your toe in if you’re completely new to off-road running. The Fell Running Association website has links to clubs across the country – contact a local group for a network of people ready
it's no surprise that the journal Medicine and Science in Sports and Exercise reports that harder running surfaces are more often associated with injuries. But not all off-road surfaces have the same benefits. "Different surfaces influence how
. They measure your route in Km or miles. Great if you deviate off a normal run, because you can then work out how far you've been. It is basic but works. – SummerString and a large-scale map for footpath routes, Gmap Pedometer for roads. I don't like measuring
to walk I make sure it is a brisk pace, which is often quicker and more efficient than running. Having the mentality ‘it’s going to make me a better runner’ is a good motivator. The terrain you are on can make a big difference too. On roads there aren
to maintain training levels and force you out on days when you might be tempted to miss a training session. Where possible, stay off the road. In more than 30 years of running, I’ve missed only a few scheduled races or training sessions; I think it’s because I
on longer runs do absorb road shock and reduce injury risk, but at this point in your training you're looking to maximise fitness gains. So consider wearing a lighter pair of trainers for speed sessions and on shorter runs when you're going faster. Lighter
