May: Off-Road

   Track and road runners who indulge in the occasional trail workout typically kick themselves for not doing it more often. Running off the paved path shines new light onto familiar effort, not only for its scenic relief but for its athletic challenges. It's also fun. Over time, trail running makes you a stronger runner because of the peripheral muscles it builds. Just remember, experienced trail runners will tell you that it's a different world out there.

   You'll need to abandon the goals you take to the streets. Your pace will be slower regardless of the terrain, because you'll run with a shorter stride in order to maintain footing, especially on steep descents that are made perilous with loose gravel or mud. The distance you're able to cover will vary greatly from trail to trail, thanks to hills and obstacles, and because of scree, mud, rocks, sand, and other terrain that saps energy. Likewise, the time it takes to cover equal distances will vary from setting to setting. For speed and distance, your goals will have to submit to the specific trail. Be reasonable about it.

   You'll also want to give yourself two weeks to adapt. If possible, begin on flat, dry courses. Measure your workouts by time rather than by distance. Trail running entails much more lateral movement as you leap from side to side over rocks, holes, and rivulets, which puts a strain on ankles and hips (you'll feel it in your derriere as well). Short steep hills threaten injury to your quadriceps, the muscles just above your knees. And because trails are rarely smooth, your feet will need to toughen. Although trail-running shoes have stiffer soles, they're not necessary. Cross training on a bicycle will strengthen the ligaments around your knees, but the cardinal rule for beginners is to go slow and give your body time to adapt.

   Mastering trails is an art that will remind you how varied and pleasurable this form of running can be. It requires greater concentration; your resting vision should extend about 15 to 2O yards ahead of you as you plot your line through the obstacles the terrain has thrown into your path. You'll want to take note well in advance of where your feet will land. Run downhill on the balls of your feet, not the heels. This will give you greater speed and control. Shorten your stride when running uphill, especially on precarious footing, and keep your head up, your chest pushed forward. Because corners here tend to be sharper than on road or track courses, they're great places to overtake competitors and to practice putting on bursts of speed.

   You will invariably get faster as you become more familiar with a trail, but changing weather can heap all manner of rude surprises on your endeavor. Fallen autumn leaves, lovely as they are, hide sharp rocks and holes. Familiarity is everything with trail running. As you work a favorite course through the seasons, you'll come to appreciate the dangers and advantages inherent in trail running everywhere. It's knowledge you can take back to the streets.