Changing Lanes

Injury prevention tips for when you're transitioning.

- Lauren Bedosky

ROAD - TRAIL

WHY

Uneven surfaces and big climbs engage your stabilising muscles and your mind as you meter your effort, says US ultra-running coach Mario Fraioli. Roadies, let go of the pace you expect to run on tar – it’s difficult, but worth it. Being in nature also has brain benefits: a 2014 review found time in natural environments may boost physical and mental recovery.

HOW

Swop one or two short road runs each week with easy-effort trail runs, and go for time instead of distance, Fraioli says. After a month, move middle-length easy runs to trails. (Your shortest can be on trails or roads.) Once you’re comfortable, transition some long runs and key workouts off-road, swopping time based repeats for distance-based intervals. Your body responds to effort: as long as a trail workout feels about as difficult as a similar road run, you’ll gain fitness, Fraioli says.

STAY HEALTHY

You need to prepare your body to handle uneven surfaces, says Tim Moyer, head coach for the women’s volleyball team at Philadelphia University in the US. A pre-run ankle mobility drill (left) helps you negotiate missteps. Lunges (right) shore up muscles you use to navigate over rocks and roots.