terrain is that you are running on an uneven surface, so you need to prepare your body for that," says Barden. "If you were to do all of your training on the road, you might initially feel OK in a cross-country race, but your body will fatigue a lot
on the roads for two or three hours at a decent pace puts a bit of speed into your legs." But, as with running, tailoring your training to the demands of off-road racing is vital. "The off-road terrain changes a lot quicker than on the road, so training is more
very light racing month, with very few road options. But join a club and, whatever your standard, the wonderful world of cross-country opens up to you. Visit the UK Athletics site to find your nearest club. Of course, you could kick off the New
you, this race is half off- and half on-road. It features two 5K trail runs through the beautiful but bumpy terrain of the New Forest, leavened by a flat, fast 20K Tarmac bike course. www.racenewforest.co.ukTri and Run Ballbuster, 7 NovemberFancy a
three lap off-road course over undulating terrain.MUST-KNOW Don't be tempted to get in any last-minute swimming practise in the lake: the organiser's contract with South West Lakes Trust forbids it and you could be disqualified. FROM THE TOP "The beauty
, dodgy road surfaces, narrow paths and anything else that might otherwise spring a surprise.Garmin Connect is also a handy web resource. Users can upload a variety of training sessions and races from all over the world, and share the data with others
and using your arms. Finding a breathing rhythm in time with your feet will take your mind off the pain you're enduring."Sam Gardner"Check out the terrain and road conditions prior to the race start to ensure you make the correct running shoe choice. Try
injured. What you need to get used to is time on your feet, week after week, and try and run off-road wherever possible, as this takes the strain off your joints. On the day, don't set off too fast, and don't be afraid of mixing walking and running
before the race so that you can get it right on the day." Mick Woods, GB athlete coachRun off-road pyramids "Beating your PB requires pure leg speed as well as endurance. You use more muscles running off-road, which teaches your body how to deal
– friends, or club runners. Many clubs do long runs at the weekend and they can be good fun socially. Vary your route - include interesting locations or beautiful scenery. Vary the terrain to include countryside, paths and trails as well as the road
