Running off-road and on trails can help you develop a strong and stable running body which can in turn reduce the risk of developing a running related injury. Starting on soft even terrain is an excellent introduction to off-road running. It will allow you to build miles into your training programme without the repetitive and pounding effective of running on concrete and reduce the likelihood of overuse injuries such as shin pain and anterior knee pain. Caution must be taken with soft terrain if you already have Achilles tendon or calf pain as these will be exacerbated by the increased effort required to create propulsion and stretch effect on the yielding ground.
Tackling harder terrain with rough ground and significant inclines will build strength and stamina in your legs and core. The uneven surfaces can improve ankle stability and balance. It is important to ensure that before you take-on these more challenging routes , that you build-up your core and gluteal strength and control in the gym or at home. A good test of your core balance is to stand on one leg and take the other leg up in front of your chest and then stretch the leg behind you while maintaining pelvic stability and ensuring your standing leg is aligned with your hip over your standing foot.
TECHNIQUE
Your technique when running off road is all important to preventing injury and getting the most out of your training. Soft foot placement under your hip ensures an efficient stride and prevents possible knee and hip pain. Imagining a plain of glass in front of your knee is a good visual cue. A powerful back arm swing ensures hip extension and builds strength in your gluteal muscles and hamstrings. An effective exercise is standing resisted running arm swing maintaining elbow bend at 90degs.
Running downhill can create a fear of ankle and knee injuries and many runners dig their heels in and lean back to break their descent. This is the most common reason runners experience knee and shin pain. To prevent this keep your upper body loose and your knees soft to lessen the impact on your joints and allow your muscles to lengthen.
Running uphill is a fantastic way to build power in your legs, but you need to drive from the back of your legs, and use your arm swing to minimise the strain on your quads and hip flexors. Lean forward into the gradient from your whole body recruiting your core muscles. Leaning from your hips is the most common way to develop lower back pain.
When running off-road look a few paces ahead and select a path of least resistance. Take care on cambers especially when muddy and slippery. Don’t jump over obstacles it will disrupt your pace and you do not know what is on the other side.
Holly King
Running Specific Chartered Physiotherapist
Ocean Physio & Rehab
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