Yes, it\u2019s good to unwind from your summer of events but you\u2019ve more than likely enjoyed that period of R&R and should be champing at the bit to train. And that\u2019s where off-road running<\/strong><\/a>, or trail running, comes in.<\/p>\n This simple but effective slant on your normal running will deliver many physical, mental and performance benefits, including higher aerobic capacity, stress relief from the bucolic backdrop and faster run times.<\/p>\n Running off-road also varies foot strike<\/strong><\/a>, meaning the chances of overuse injury<\/strong><\/a> are reduced compared to the metronomic and often debilitating striding atop hard tarmac.<\/p>\n That said, don\u2019t stop pavement running completely. A good mix is what\u2019s required for all-round gains.<\/p>\n If you need evidence that off-road running can send your fitness into the stratosphere, look no further than Kilian Jornet. The Spanish runner holds myriad trail titles and world records including winning the acclaimed Skyrunner World Series six times.<\/p>\n In 2018, he also smashed the Bob Graham Round, one of the most celebrated challenges in endurance sport, comprising a course of 106km with 8,200m ascent over 42 fells that must be completed in 24hrs.<\/p>\n Jornet completed it in 12:52hrs (the record lasting until American Jack Kuenzie broke it in September this year). His VO2max<\/strong><\/a> has been measured at a frankly ridiculous 92ml\/min\/kg with his resting heart rate<\/strong><\/a> down in the low 30s.<\/p>\n You might not reach those levels but, as Jornet shows, there\u2019s no denying hitting the trails will give your run a boost.<\/p>\n Trail running\u2019s a more liberating exercise than pavement pounding. You\u2019re far from the madding crowd and free from polluting traffic.<\/p>\n That liberation extends to how far you run. What with the technical trails, gnarly surfaces and numerous obstacles \u2013 tree stumps, rocks\u2026 \u2013 gauge your run over time rather than distance.<\/p>\n When it comes to running uphill<\/strong><\/a>, remember not to lean forward too much. It\u2019s common to overcompensate due to the gradient but go too far and you lose speed\u2026 and find it harder to see where you\u2019re running.<\/p>\n Instead, don\u2019t bend your chest forward; instead, stand up straight while remaining balanced. Life your head, too, as this will help you breathe more proficiently.<\/p>\n Also, look to run on your forefoot while cranking up the arm action. Both will help you stride if not effortlessly, at least more efficiently.<\/p>\n These technique pointers will boost speed while decreasing stress on the legs for reduced DOMS<\/strong><\/a> (delayed onset of muscle soreness) in a day or two.<\/p>\n Firstly, ensure you lean from your hips and not your shoulders. This adjusts your centre\u00a0of gravity for better balance. Just don\u2019t overdo it and tip over!<\/p>\n Use your arms for balance. While flailing your arms out to the side might feel a little crazy, it\u2019s an oft-used technique by legendary off-roaders like Lesley Paterson<\/strong><\/a>.<\/p>\n Don\u2019t overstride \u2013 think circular striding \u2013 look down the hill not at your feet.<\/p>\n Invest in a good-quality pair of off-road run shoes<\/strong><\/a>. These tend to have a more aggressive tread pattern than road shoes for better grip on muddy terrain.<\/p>\n Many feature extras like toe bumpers and reinforced sidewalls for greater protection.<\/p>\n Depending on distance, we\u2019d also recommend a waterproof jacket<\/strong><\/a>, hydration pack<\/strong><\/a>, fuel<\/strong><\/a>, navigation tool (a top-end multisport watch<\/strong><\/a> can come in handy here), gloves<\/strong><\/a>, headgear<\/strong> <\/a>and extra layers<\/strong><\/a>.<\/p>\n Pacing<\/strong><\/a>\u2019s important in all three tri disciplines but arguably even more so when it comes to off-road running. The variations in terrain, obstacles, plus often quagmire surface means it\u2019s a skill in itself to pace your efforts without hitting the wall.<\/p>\n So, start slowly and pick up the intensity if you see fit. Yes, that sounds less scientific than running by zones<\/strong><\/a> but striding by feel\u2019s arguably more beneficial than homing in on your sports watch.<\/p>\n You could also trip if you\u2019re laser focused on your wrist.<\/p>\n Signing up to an off-road run race this off-season will deliver multiple benefits: it\u2019ll give your trail running a clear focus; it\u2019ll satiate your competitive hunger while triathlon hibernates; and you\u2019ll enjoy running a new route.<\/p>\n Sticking to the event theme, you could also sign up for an off-season, off-road multisport race. Ideally you\u2019ll have a mountain bike for the run\/bike\/run format, though gravel or cyclocross bikes might be suitable if the course isn\u2019t too gnarly.<\/p>\n The rugged terrain cranks\u00a0up strength and fitness, but it does raise the spectre of an acute injury like an ankle sprain<\/strong><\/a>. That\u2019s where a spot\u00a0of balance training comes in.<\/p>\n While cleaning your teeth, stand on one foot\u00a0and lower yourself as if you\u2019re doing a one-legged squat. Rise and repeat on\u00a0the other leg.<\/p>\n Keep doing this for the duration of your dental-hygiene routine\u00a0to improve your proprioception (your body\u2019s awareness in space).<\/p>\n10 ways to improve your triathlon run performance<\/strong><\/h2>\n
1. Gauge time not distance<\/h3>\n
2. Perfect your uphill position\u2026 <\/strong><\/h3>\n
3 \u2026Perfect your downhill position<\/strong><\/h3>\n
4. Get the kit<\/strong><\/h3>\n
5. Start slowly<\/strong><\/h3>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>6. Enter an event <\/strong><\/h3>\n
7. Discover duathlon<\/strong><\/a><\/h3>\n
8. Brush and balance<\/strong><\/h3>\n
9. Light the way <\/strong><\/h3>\n