Pace your­self

Men's Fitness - - Features -

Don’t overdo it

“Run­ning off-road re­quires a lot more bal­ance than on the flat road sur­faces you may be used to,” says An­der­son. “Feet land­ing at funny an­gles and a con­stantly un­du­lat­ing gra­di­ent places in­creased de­mands on the sta­bilis­ers in the core and hips, so you’re al­ways go­ing to go slower than you do on the road. Run by time at first, rather than plan­ning a run on dis­tance and end­ing up tak­ing an hour longer than you’ve planned.”

Aim for neg­a­tive splits

“Start off slowly and as­sess how you’re feel­ing ev­ery few min­utes,” says An­der­son. “It’s al­ways bet­ter to fin­ish strong than to start strong and limp home with your muddy tail be­tween your legs.” Don’t try to main­tain a con­sis­tent pace through­out your run – you’ll need to run based on the ter­rain.

As­sess first

“Along­side nu­tri­tion, the key to any form of run­ning is to know your body,” says Mews. “Think of your­self like a car - you need to find the op­ti­mum speed that burns just the right amount of fat and car­bo­hy­drates with­out go­ing anaer­o­bic and over­cook­ing your­self. The sim­ple way to do it is to do a bleep test or if you have the chance, a VO2 max test - nei­ther of which is much fun. But the re­sults are use­ful.”

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