Runners

064 RUNNERSWORLD.CO.UK JULY 2018SCRATCH NEW SURFACESSafely switch your running terrain with tips fromprofessional ultrarunner Sage CanadayTRANSITION FROMRoad to trailOne of the keydifferences betweenroad and trail running isthat trails often havevery steep hills. Uphillsand downhills work theleg muscles differently,and if you are used topounding relativelyflat, paved roads, thetransition to hills willsubject your quads,hamstrings and calvesto a new type of musclefatigue and strain. Mysolution is to add hilltraining to my workoutsto strengthen my legsand lungs for trails.(Need hill workouts?Turn to page 66.)The other significantdifference is that trailsurfaces can be unevenand full of hazards thatdemand extra agilityand even trail-specificshoes. The best way totransition is to practisefirst on smooth dirt andgrass. Run slowly at first,adding duration andspeed over several weeks.You’ll also want to dostability-specific drills,such as balancing onone leg with your eyesclosed, and single-legdead lifts and hops, tobuild the coordination,strength and balanceyou’ll need on the trails.TRANSITION FROMSmooth trail totechnical trailNot all trails arecreated equal. A smooth,hard-packed dirt trackcan feel as firm and easyto negotiate as a pavedroad, whereas anuneven, rock-laden trackup a mountain can feelmore like an obstaclecourse. And if it’s beenraining, you also havemuddy sections tocontend with. Sometrail-running eventsmay feature extremesections that put yourcoordination andstability to the test.To prepare myself forchallenging trails, I liketo incorporate stairrunning into my routine,as well as short-distancetrail sections full ofobstacles (chunky rocks,twisted roots, slipperymud puddles). If youlive in an urban area,look for curbs, parks,playgrounds or stairsto practise on. Graduallyintroduce more of theseelements into your runs.As you develop yourbalance, agility andconfidence, increaseyour speed. Take small,quick steps and adjustyour stride on the go,as if you’re ‘dancing’with the terrain.``````TRANSITION FROMAny surface to therunning trackPeople often think thatformal training on therunning track is all aboutgut-busting speed andintensity. It can definitelybe about that – but forbeginners, the track canalso be a great tool formonitoring your effortbased on actual paceand distance because,quite simply, the trackdoesn’t lie; there isnowhere to hide, noplace where you cantake it easy for a stretch.Don’t think you haveto sprint out of the gate;that’s one sure way topick up an injury thatends your session beforeit begins. I warm up for10 minutes and do a fewstrides before I startthe workout. Begin with4 × 200m repeats, thenprogress to 400s and800s. Or you could trya 1:2 work-to-rest ratioand extend from there.My go-to trick is to usethe soft grass of theinfield – which canstrengthen feet andankles – for recoveryand to cool down atthe end of a toughsession. Mentally, it’salso refreshing to breakup the monotony oflaps in the lanes.AS RUNNERS, we all possessdifferent strengths andweaknesses, and it mighttake a new running experienceto push us out of our comfort zones andhelp us discover hidden talents. Forme, it wasn’t until I entered (and won,as it happens) the USA Track & FieldMountain Running Championshipsin 2012 that I realised climbing uphillcould be enjoyable – and that I wasactually pretty good at it. What’s more,I realised that occasionally changingthe surfaces on which I run and thedistances I go forces my body to adaptin new ways that make me stronger,faster and more resistant to injury.That variety of terrain and distancecan breathe fresh air into a stale routine.Here’s how I make it seamless.``````PHOTOGRAPH: MICHAEL HERMSMEYER``````GROUND CONTROLSage Canaday is ascomfortable on trails as heis on the roads