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

. 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

'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

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

. The participants seemed to love almost everything about it - the off-road route, the views from the top of Leith Hill, South-East England's highest point, and a mass rendition of William Blake's rousing Jerusalem at the start line. Now, that's a nice touch

and raced your marathons exclusively on the road, it’s 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

. 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

per cent humidity reduced my pace to a sweat-sodden slouch. The road wound up from the coast, through canyons hewn from ancient corals and draped with curtains of vines. Ten minutes on this modest little hill and I was gasping. My legs were cast from

causing major traffic problems! – Fat FyesKeep your feet toasty...If your feet are prone to blisters or feeling cold in the rain, try lambswool socks like Hilly® or Running Bear® (usually sold as off-road socks for loonies who run in bogs). Your feet won

't feel the need to meet up with other people to train. – ergo phobicTry eBayI did my first sprint at Cockerham (small off-road/open water) in Lancs and was hooked. Got my Giant OCR2 bike, less than three months old, from eBay for £260, about half price