Run off the road

Eventually even the most dedicated city runner gets sick of the same old routes. Of course you can vary where you go but after a while most of us get into a rut. The same parks and sports fields, the same streets, if we’re lucky a section of path by a river or a couple of landmarks. We know we ought to change our usual routes and push a little harder but it doesn’t always happen.

One way to push your running to another level is to take it out of the city and up into the hills. Trail running is a fast growing sport that presents a host of new challenges to those who are used to road running and even if it’s something you only do occasionally, it’s a fantastic way to spice up your fitness regime and get some quality time in the great outdoors.

Purpose built trail shoes have more grip and deeper lugs on the sole. They’re generally less padded than road shoes and sometimes waterproof (be prepared for any shoes used for off-road running to get muddy and dirty), and a greater emphasis is placed on holding the foot steady but it’s the lugs that make the biggest difference. In general, the deeper the lugs, the greater the traction on slippery sections, but be aware that a deeply figured sole has a lesser surface area and will wear out faster on roads and solid ground.

Like most people making the move from road to trail running I used my normal running shoes for the first month or so. It means that having to slow down on steep and rocky sections- remember that a fall on mud means a pile of dirty laundry but falling on rocky ground can bruise far more than your pride- and making the move over to off-road shoes will make a huge difference to the way you run. You’ll notice greater stability and hence less tension in your legs, especially when going downhill.

Running off road is a slightly different game- there’s a much higher chance of slipping and twisting an ankle on uneven and unpredictable surfaces and you’ll need to pay a lot more attention to where your feet go. On the roads I run with an mp3 player but on trails I leave the music at home. Between the views and the uneven surface there’s usually plenty to concentrate on. Getting away from traffic noise is something of a reward in itself, although whether or not you switch on your iPod is completely up to you.

Choose a relatively flat route the first time you run off road. It’ll be easier on the legs and a gentle gradient reduces the need for specialist shoes. It’s usually not hard to find trails. Just pick up a map of your nearest green space and you’ll probably find plenty of candidates marked. True, you might have to drive or get on a bus to reach the starting point, but take your time and choose a Saturday to try out trail running. You don’t have to be super fit. Just relax and enjoy your first off-road experience.

Running off-road takes you away from the daily grind and show you views you’d never otherwise get so see. Learning to cope with uneven ground will strengthen your ankles and tackling the hills will really take your aerobic fitness to the next level, but most importantly, a little trail running will get you out of your jogging routine and help you get excited about running again.