30 Jul '14, 3am

No matter your goals or experience level, you'll benefit from hitting the trails. Here's why: http…

Look For: Soft surfaces like grass, dirt, or wood chips; technical trails with rocks or roots (if you're comfortable on them). Because your joints and muscles take less pounding on them, soft surfaces are less likely than roads to cause new injuries or aggravate existing ones, says Jason Koop, director of coaching for Carmichael Training Systems. And because fast running generates greater impact forces than slow running does, it's good to try hilly and/or technical routes that force you to slow down. If you can handle trails with rocks, roots, and other obstacles, consider runs on them to be preventive training: Technical trails engage different muscles than roads do, which builds balanced strength that may protect you from injury, says Jason Glowney, M.D., medical director of the Boulder Center for Sports Medicine in Colorado.

Full article: http://www.runnersworld.com/trail-running-training/five-r...

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