(upbeat music)
- Triathlon training can be rather specific,
with certain times and paces you got to hit in every session,
and that can be mentally and physically challenging.
So when it comes to the end of the season,
it's a really good idea to give yourself a break.
Both for your mind and your body,
but if you're anything like me,
it's always over far too quickly.
However, when you start back training,
it doesn't necessarily need to be so structured and specific
as it does later on in the season.
So it's a good idea to add in a little bit of variety
and what better way to do that
than with some off-road running?
Well we're going to be sharing the benefits of running off-road
as well as giving you tips on how you can incorporate it
into your training.
(electronic sounds)
I guess I should start off by explaining
why running off-road can actually benefit you
as a triathlete.
Well, one of the most obvious is the fact it's less impact.
Running off-road can be anything from gravel, to sand,
mud, grass or anything in between,
and one thing they have in common is the fact
that it's actually going to be more shock-absorbing
than running on asphalt.
So therefore it'd be putting less pressure
through your legs and your back.
Obviously sand or deep mud will absorb more
than compact gravel for example,
and it depends what you want to get out of your run
and what's available close to home
as to which surface you choose.
If you are returning to running after an injury
or you're just getting back after your break,
you need to give your body time to adapt
to the impact so running off-road and mixing this in
with your runs is a great way to do that.
(upbeat music)
Running on smooth asphalt in a straight line is just as hard
on your cardiovascular system and on your legs,
but it isn't going to work
those small proprioceptive muscles to the same extent
as running off-road.
When landing on an uneven surface your core
and the smaller muscles that support those 26 bones
of the foot and lower leg are going to be fired
into action reacting to each foot strike.
You might ask why bother if you're going to do
all of your running on the road anyway.
Well, having a strong core can make you
a more efficient runner,
and it can also help you to maintain good form for longer,
so especially useful when it comes to a race.
And as for those muscles
that support your foot and lower leg,
well, having them all firing and coordinating
in the right way is going to make you far less susceptible
to injury in the long run as well.
Off-road running will also challenge your strength
as going on undulating terrain will change the way
your foot lands and also which muscles
you're predominantly using.
Say for example, uphill.
Well, you'll be more likely to be landing on your forefoot,
and you're going to be getting those muscles
in your posterior chain firing,
such as your calves and your glutes,
and then your hip flexors will have to work
a little bit harder 'cause you have to naturally lift
your knee that much higher when you're running uphill.
It comes to downhill,
you'll find that your quads will really start to burn
as you're putting them into eccentric loading
to control yourself as you go down the hill.
And then if you're running on a surface
that's, say, heavy going, such as deep mud
or long grass or sand,
well it's naturally just going to feel that much tougher
and you might have to lift your knees up higher
to clear the ground and that in itself is going to make you
much stronger as a runner.
(relaxed music)
Don't underestimate the power of running off-road.
It's a mental break and also positive effect
on your training.
So go and discover new routes around the countryside
or by the sea and it's a great way just to remind yourself
of why you run and to enjoy running for the sake of it.
If you want to do a long run for example,
that is a great way to just not worry about pace
and run to feel, keep it easy,
but you are going to have to negotiate obstacles
and different terrains,
so don't worry about the time on your watch.
If you want to do some intervals or some strength work
then actually use heart rate instead of pace
as a better gauge to measure your efforts.
If you only ever run on the road,
then maybe the thought of getting
your perfectly clean new trainers a little bit muddy
and damp might be putting you off,
or it could be the fear of not being able
to complete a session if you go out on a new route.
Although, hopefully by now we have convinced you
of the benefits of going off-road,
so in order to enjoy it,
you just need to be adequately prepared
and we're going to start by looking at kit.
(relaxed music)
Having the correct footwear is obviously going to help,
but it does depend on how off-road you're intending to go,
'cause if you're running on hard gravel
or just really dry grass or even sand,
then your ordinary running shoes will be doing
a perfectly good job.
However, if you plan to go where it's a bit muddy
or somewhere more slippery,
then getting a off-road-specific shoe will just help you
to be able to carry on running on whatever the terrain is.
And you can even get waterproof off-road shoes
to just protect your feet a little bit more
if you're going somewhere muddy.
But do beware of off-road shoes,
they can sometimes be a bit slippery
when you come back onto the road.
As for the rest of your kit,
you're not going to need anything too specific,
but I would recommend leaving your favorite white socks
at home as they're probably not going to be the same color
again after going off-road.
And then if you're someone who likes to run in the dark
or you have to due to work,
and you're used to using a head torch on the road,
well if you're going off-road,
you'll probably want to get a few more lumens
in your head torches.
You're not going to have to have the head torch
just to be seen,
but actually see where you're putting your feet
underneath the ground.
When it comes to finding new routes,
there's no harm in relying on a friend
who already knows where you're going.
But a lot of smartwatches,
including the Polar Vantage V, can actually upload maps
and routes which you can find online.
So then you've got it on your watch
and you're good to go.
But if you don't entirely trust your navigation system
and you want a back up,
there's no harm in popping your phone in a pouch
or carrying it in your hand so you've got that reassurance.
It is all about the planning,
so if you know the route you're taking
and you've got the right kit,
then head out there and enjoy it.
And if you're feeling really adventurous,
why not look up your local cross-country races?
They're a great way to get fit whilst having a bit of fun.
Well hopefully you've enjoyed it,
give us a thumbs up, like, hit the globe onscreen
to subscribe so you can get all of our vidoes
here at GTN.
And if you want to see a fun video we did comparing on-road
to off-road running,
you can find that one down here,
and if you want to know how to run in the winter
and prepare for the colder months,
you can find that one just here.