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A beginners guide to trail running

Time to hit the trails. Photo: Getty

"Not knowing what's around the bend forces runners to stay in the moment rather than think about how long they've gone, how many kilojoules they've potentially burned, or what's on the to-do list back at home," says Track & Field elite athlete Andia Winslow.

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"Because the texture of the ground is so inconsistent, your body is constantly using different planes of motion, which engages more muscles—especially your core!—burning more kJs in less time," explains Winslow.

That same range of motion helps your body better absorb stress, one reason researchers believe that trail running might limit injuries like shin splints and knee problems. Ready to lace up?

Adjust your goals
A four-mile run might take you, say, 40 minutes on pavement but well over an hour in the woods. "Depending on the trail difficulty, elevation change, and many other factors like the weather, it's much harder to assess just how long it may take," says trail-running expert Elinor Fish.

Expect to add about a minute or two per mile to your street pace on tough paths, slightly less on relatively smooth ground, and aim for 50 to 75 per cent of your typical distance during your first few off-road adventures. Over time, you'll build the confidence and solid footing to speed things up.

Related: How to be a better runner

Move your feet
Gorgeous, gazelle-like strides have no business here. You've got to be quick and agile, staying on your toes and light on your feet. "Shortening your stride, which keeps your feet landing under your hips rather than in front of your body, helps you react quickly, so you can maneuver around obstacles like roots and rocks," says Asics pro runner Megan Kimmel.

Use your arms
They're your body's natural counterbalance, helping you shift your weight and remain upright. When navigating tricky descents, let them flare out away from your sides a bit, keeping your elbows bent up high, near your chest; on gravel or loose-stone slopes, drop your arms slightly to help lower your center of gravity.

Don't look down
Yes, you need to be aware of where you're stepping, but when you look straight down to watch every step, the natural reaction is to hunch forward, which shortchanges your lungs. To breathe easier, keep your back straight and chest tall.

Related: Why runners should strength train