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.
“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.”