Running in remote areas and on technical terrain

Running off road can be extremely beneficial in that the impact can be less if the surface is softer, it can offer more resistance and so help develop strength and the scenery can be way better than that offered from the average road run. However, off-road running can be dangerous  and the risk of injury can be enhanced. Read on for our top tips on enjoying challenging terrain, staying safe and injury free.

Strengthen your ankles

Once you go from the relatively smooth surface of the road to running on forest trails. across moorlands or any uneven surfaces the muscles, tendons and ligaments around your ankles need to be extra strong and able to stablilise the ankle joint and reduce the risk of an ankle sprain. You can strengthen your ankles by improving your static and dynamic balance on one leg. Below are some progressions that you can practise. Dont' forget to spend as much time balancing on one leg as the other so that you don't become asymmetrical!

Static balance - ideally done barefoot.

• Balance for 30 seconds on one leg with the other leg raised in front and in a 'running position' ie a 90 degree angle at ankle, knee and hip.

• Balance for 30 seconds with eyes closed
• Balance whilst moving your head to look one way and then the other
• Balance on an uneven surface such as a wobble board or a crash mat

Dynamic balance

• Hop along a straight line
• Hop along a path zigzagging from one side to the other
• Mark spots out on the ground in a random order and hop from one to the other

Practise running over obstacles

When you are running on the road you occasionally have to step off a kerb or negotiate a 'sleeping policeman' but once you are off road there are streams to jump, fallen trees to hurdle, bogs to pick your way through and boulders to drop from and there is a technique for all of them. In order to conserve energy and make your terrain running easier you should aim to keep you centre of mass on a level as much as you can -

• If you need to jump over an obstacle you should mimic a hurdler who stays low and keeps a forward momentum avoiding using energy to move up or down.
• If you are running across ground with divets or potholes you should place your foot on the highest part of the ground, around the rim of the divet. If you let your foot go down into the divet you have to use more energy to lift yourself back out again.
• If you need to drop down off a boulder or crag you should aim to step off and stay low rather than leaping up into the air as this can also use energy taking you in a direction other than the one in which you are going.

Improve your core strength

Running through challenging terrain requires more core strength than road running because, no matter how good your technique, your body will experience twists, turns and resistance so a good core stability programme will improve your off-road experiences.

Improve your downhill running

Uphill running may feel tougher because you are working against gravity but you will find that you will pay for downhill running the following day when Delayed Onset Muscle Soreness ( DOMS) set in! The impact of downhill running is far greater than running on the flat or uphill but  a good technique will lessen your risk of DOMS. Wherever possible you should avoid braking and, to do this, you should avoid slamming your heels down first unless, of course, you need to brake because the descent is steep and dangerous. If it is safe to descend quickly you should aim to strike with a flat foot underneath your hips and you should lean slightly forwards. As your foot leaves the ground you should bring it up quickly underneath your backside before swinging it out in front of you and bringing it down, once again, underneath your hips. By descending in this efficient and relaxed way your quadriceps will be spared excessive impact.

Choose the correct footwear

If you are going to run regularly off road you should invest in a pair of trail or fell shoes. They are different from road shoes:

• There should be less cushioning because the ground you are running on is softer than the road so excess cushioning is not required
• There should be less stability because your foot needs to go where you want it to go rather than the shoe dictating how it rolls through. (See above - if you are running across an area with divets or potholes your foot needs to be flexible)
• There should be more grip on the outsole to help you run on wet, slippy surfaces
• There should be more protection on the upper to protect your foot in wet conditions
• They should be lighter and more flexible so that your foot can go where you want it to go.

Choose the correct clothing

Even on a hot and sticky summer's day you may need to cover your legs and arms if you are running near or through brambles, nettles, bracken or undergrowth. Look for a fabric that won't snag or tear. Not only will it protect you from scrapes, cuts and stings but also insect or tick bites. You never know which little critters are roaming around in the undergrowth when you are exploring a new (or old) running route!

Check the weather forecast

If both the weather and the terrain look challenging think again! If you are heading out to a remote area and the forecast is bad you should consider saving that route for another day. If the weather forecast is good and you are heading out to a remote area you should take some essentials with you and tell someone where you are going and when you expect to be back.

Things to carry

If you are planning on running in a remote area you should invest in a running backpack designed to stay flat on your back and not bounce around. It should have a chest strap as well as a waist strap. Ideally it will have space for a 'bladder' or hydration pack so that you can carry water along with:

• Something that identifies you. Some running specialists sell wrist wallets or bands with a label for you to write your personal and medical details so that, if something does happen, you can be identified, your nearest and dearest can be informed and you can be treated appropriately by the medics.
• A mobile phone but be aware that you may not be able to rely on a good signal or any signal in remote areas
• A map and compass  and make sure you know how to use it. To be able to use your compass you need to know where you are on the map so keep the map in your hand and thumb your way along it as you go.
• A whistle to get attention if you need it
• Snacks and water. A bag of jelly babies can help keep your energy levels tip-top
• Body cover. A lightweight, waterproof jacket and leggings will come into their own if the weather closes in unexpectantly.