HEAD TO THE MOUNTAINS

If you're training for a distance race like a half marathon or a full marathon, then chances are you'll soon get tired of running the same old trails. You might even start to find that your usual routes don't seem as challenging as they used to be. If so, perhaps it's time to get moving and reignite your passion for running.

TRAIL TRAINING

If you're training for a road race, it's advisable to dedicate most of your training to road running. Without going into too much detail, training on the terrain you'll be riding on race day allows your body to make the necessary changes in your muscles, tendons, and bones to cope with the conditions. However, don't underestimate the importance of including different types of running in your training program, such as sprints or off-road runs.

Some benefits of off-road racing:

• Boost your training. New and interesting technical trails can liven up your daily training routine.
• Challenge your physical condition. Incorporating challenging hills helps increase your stride speed and quickly improve your fitness.
• Improves coordination and stability. By adjusting your stride on uneven terrain, you will develop and improve the muscles that control coordination and stability.
• It helps to restore concentration and fitness. By constantly evaluating the path ahead and checking your own running style as you go, you will help improve your mental focus and running form.
• Explore nature. If you run on trails, you'll enjoy nature, but don't forget to look ahead from time to time!

SELECTION OF TRAINING FIELD

Different types of terrain offer different benefits to runners. Here are some that can help improve your stride and help you reach your running goals:

STEEP SLOPES

Because? Sprints on inclines are a must for any runner's training plan. Incline sprints help develop explosive leg power. Find a section of trail with a slight incline and another where you can sprint for 15-20 seconds. Avoid sections so steep that running is difficult.

As? Incorporate hill training into your workout by adding a weekly session with intervals of six to eight sprints uphill, descending slowly after each sprint to recover. Be sure to warm up and stretch before you begin.

GRASS PATH

Because? Running long, slow runs on a grassy trail helps improve running economy and allows the body to adapt to longer distances. Running on grass can also be easier on your joints than hitting the road, as the softer surface cushions the impact of your foot striking the ground. Softer terrain also helps strengthen leg muscles, as they tend to lengthen more than when running on firmer ground.

As? Incorporate long, easy runs into your training at least once a week. Aim for a leisurely run that lasts for the duration of all your weekly runs combined. This type of run is based on distance, so take it easy and don't give up on the hills.

TERRAIN WITH DIFFERENT RELIEFS

Because? The rolling hills provide ideal terrain for longer running intervals. Just like longer runs and shorter intervals, longer intervals should be a regular part of any runner's training, as they are excellent for building aerobic capacity and endurance, especially for long-distance runners.

As? Choose a route with moderate elevation gain and, after a gentle 10-minute warm-up jog, pick up the pace by maintaining a brisk rhythm on the uphill or downhill sections of the route for intervals of three to six minutes. Aim to fit four to eight of these intervals into your run, with adequate rest periods in between for recovery.

BEACH

Because? A single stretch of beach can offer a wide variety of terrain, from uneven pebbles and soft gravel on top to hard, packed sand near the water's edge. Running on different sections of terrain can help strengthen the major leg muscles and the muscles that stabilize your body while running.

As? For short, fast runs on the beach, run along the shoreline away from the sea, using the combination of the incline and the softer sand or pebbles to add a challenge. For longer beach running intervals, or simply long, easy runs, choose a section of harder sand or pebbles, often closer to the water's edge.