Trail running advice for novices

1. Running offroad is tricky. Slow your pace down until you get the hang of it. Pass on the right, keep to the left and watch out for all manner of impediments, hidden roots, and not-so-hidden poles.

2. Get some trail-running shoes if you intend to do this more than once, and take time to break them in (I might have erred on this front — I do have slightly bruised toes). They are tougher, so good for rocks etcetera. And also more stable, to avoid twisted ankles and such.

3. Do some stabilising core strength work when building up to a trail race. Think lunges, squats and work on stability pads. It will help.