Training

Trail Running: An Introduction & How to Start

Head for the hills

Try the adventure and challenge of trail running and get your run mojo back

If you're training for a distance run like a half or full marathon, then chances are pretty soon you'll get fed up running the same old roads. You may even start to find your regular routes don't seem to be as challenging as they once did. If that's the case, maybe it's time you hit the trails to get your run mojo back.

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Introducing trails to training

If you're training for a road race then my advice is spend the majority of your training running on the road. Without going into too much detail, training on the terrain you'll be covering on race day allows the body to make the necessary changes to muscle, sinew and bone and grow strong enough to cope. However, that said, don't overlook the power of including different types of running, like sprint work or off-road runs into you training diet.

Some of the many reasons why all runners should head out for a spot of off-road action are they can:

• Breathe life into training. New and interesting technical trails can breathe well needed life into the grind of daily training.

• Challenge your fitness. Fitting challenging hills into off-road runs helps inject speed into your stride and boost fitness fast.

• Improve coordination and stability. By adjusting footfall over uneven ground you'll develop and improve muscles that control coordination and stability.

• Help regain focus and form. By constantly assessing the trail ahead and checking your own running style as you cover it will help improve mental focus and run form.

• Explore the great outdoors. Hit the trails and you'll get to enjoy and explore the great outdoors - just don't forget to look up now and again!

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Choosing your training terrain

Different types of terrain offer different benefits to runners. Here are a few that might help improve your stride and achieve your running goals:

Steep gradients

Why: Regular hill sprints are a must for any runner's training plan. Inclined sprints can help develop explosive power and strength in the legs. Aim for piece of inclined trail with good footing and one you can run up for 15-20 seconds - avoid sections so steep it's quicker to walk!

How: Fit inclines into your training by adding a weekly session containing six to eight hill sprint intervals, walking down slowly after each to recover. Be sure to warm-up thoroughly and pre-stretch before you start!

Grassy trail

Why: Running long slow runs on grassy trail can help improve running economy and help the body adapt to greater mileage. Running on grass can also be kinder to your joints than hitting the road - the softer terrain dampening the impact of the foot striking the ground. A softer terrain will also help strengthen leg muscles as they will tend to lengthen more than when running on firmer ground.

How: Fit long easy runs into your training at least once a week. Aim to head out for a nice slow jog around the length in time as all of your weekly runs combined. This type of run is all about distance, so take it easy and hold back when hitting any inclines.

Rolling hills

Why: The undulating terrain of rolling hills is perfect territory for longer run intervals. As with longer runs and short intervals, long intervals should form part of any runner's training as they are great for boosting aerobic capacity and endurance, especially for longer distance runners.

How: Choose a route with plenty of moderate hills (none too steep though) and after a 10 minute easy jog to warm inject some speed holding a fast pace on both up or downward sections of trail for intervals of three to six minutes. Try and fit around four to eight of these intervals into your run with decent jog breaks between to recover.

Beach

Why: Just one stretch of beach can provide a huge variety of terrain types, everything from uneven pebbles and soft giving shingle at the top, to hard packed sand near the sea edge. Running on different sections of terrain can help build strength in your main leg muscles and in the muscles that stabilise the body as you run.

How: For short sharp beach sprints run up the beach, away from the sea, and use the combination of the incline and softer sand or pebbles to add a challenge. For longer beach run intervals, or just long easy runs, choose a section of harder packed sand or shingle, often nearer the sea edge.

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5 top trail tips

To help you on your way to a great trail experience here are my top tips for readying yourself:

1.   Be prepared

Hitting the trails can be demanding and, as with any run, you may find you can't quite cover the mileage you'd planned (not yet that is) or the weather changes half way through! As much as possible try to prepare for these different eventualities, for example plan your route beforehand on www.strava.com, take a light windproof/waterproof with you, etc.

2.   Stay safe

The risk of picking up sprains or strains will increase running on uneven ground with loose footing. Take care when running on trails, keep focused on the ground in front of you taking smaller steps than normal and frequently looking up to check five or six metres ahead to see what's coming.

3.   Pace yourself

Choose your pace wisely and you'll grow in strength both physically and mentally. Choose unwisely and you may burn too much energy too soon and end your run early due to fatigue. If you are a road runner beginning to hit the trails, plan a fairly conservative route at first - it's surprising just how much harder running off-road can be!

4.   Keep focused

There are times on hilly trails where it's tempting to grind to halt and rest. Try to keep positive when running and keep your end goal in mind, it'll help draw you on. If you are physically struggling on a section of trail try slowing your pace to allow your body to recover. If you do need to stop running try to keep walking at a brisk pace until your breathing eases and you can start to run again.

5.   Remain consistent

When running up and down hills try to keep your pace consistent, especially if you're heading out for a longer run. Try not to expend too much energy grinding up inclines and keep your pace even. Same goes for downhill sections, it's tempting to let gravity take you and fly down descents, but ease up, slow your pace and stay safe.

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