You may be thinking “Wouldn’t it be good if I could run a reasonable distance without being completely out of breath.” Well, thinking about it is the first stage. To actually get outdoors and go running needs a bit more effort.

Walking or running is a great benefit for your health. It helps your heart, lungs, muscles, and also ensures that your bones grow strong and healthy. The impact on your bones whilst running when you are a teenager has a lifelong benefit (so long as you don’t over do it). Just going for a walk for half an hour each day will keep your body ticking over to some extent.

Enough of the boring stuff, how should you get outdoors and improve your running skills? Before you go out and buy the best running shoes, you should begin by building up a bit of fitness first.

Courtesy of the British Orienteering Association

Running Outdoors

For those of you who go running on a treadmill in a gym, running outdoors is quite different. For one thing, it is much more stimulating in that the scenery changes. You also get outdoors into the fresh air. If you are fortunate enough to live in the countryside, you should appreciate the nature around you. Many people find that running outdoors is tougher than running on a running machine. Just stick with it and take it slowly. You will find that over time your stamina and pace will improve. Your body will get used to running up and down hills. Another advantage of running outdoors is that you can run away from the crowds. You don’t have to worry about how others think you look at the gym. If you are out running, you will soon pass by anyone who you think may be looking at you. At least you are doing something about caring for yourself.

Planning Your Running Route

To start running, you will probably want to work out a route. This should be fairly short to begin with, but have plenty of scope for getting longer. Your running route may start from your home or work. You may prefer to start your route from your local leisure centre where you can use the changing rooms and showers.

You can work out your route either on a map by distance, or by walking the route you want to take and see how long it takes you. I would start off with a route that will take you about 20 minutes. A very useful online running tool is the Online Pedometer. This allows you to draw a route on a map and it tells you the distance. You can work out different routes until you find one that is of a suitable distance.

Start Slowly

For those who are enthusiastic about getting your running shoes on and going running outdoors, start off slowly and build up. Too many people start running at a good pace and soon find their bodies rebelling against the sudden exercise. Cool Running have a running guide to going from doing nothing to running 5k in a gentle manner. It starts off with walking your route, and building up through jogging to running in about two months.

Keep Track of Your Running Progress

Be patient and don’t rush. You will soon find a nice gentle pace. Once you have begun, you will need to monitor your progress to see how you are improving. Work out the distance your route is, and time how long it takes you to complete your route each time. Keep a record of your running times. You can then start aiming to beat your times bit by bit. I find that it helps if you know how long it takes you to get to certain points on your running route. You can then increase your pace evenly over the whole route instead of getting in a panic to make up time towards the end because you have been going slowly at the start.

After your initial 20 minute running session, you can build up to three running sessions a week. Space these out evenly so that your body has time to recover. From there, you can work on improving your running times.

There are now lots of running apps for your phone such as Map My Run or the Under Armour app called Record has a fantastic app providing a 24/7 connected health and fitness system.

Avoiding Getting Stitches

One of the memorable things about school cross country events was getting a really painful stitch. These are usually caused by eating too close to going running, or by gulping down too much water at once. Try to leave about an hour between eating and going for a run.

Breathe Through Your Nose

Our bodies are designed for us to breathe through our noses. The nose keeps out all of the nasty stuff that floats around in the air such as germs, pollen and pollution. By breathing in and out through your nose when you go running will not only stop that nasty stuff getting in, but the effort of doing so will improve your lung strength. Some people buy a device to stick in their mouths whilst running that restricts the amount of air they can breathe in so that their lungs get stronger. Breathe through your nose and you will soon feel the benefits.

You may find that your nose runs more than you do! This is good for clearing out any lingering colds that you may have. Take water to drink when running to keep your fluids topped up, as your nose will need this to keep the lining of your nose moist.

If you suffer from hayfever, try going running in the morning or just after it has rained. There is much less pollen around

Further Information on Running

Running Magazines

• Runners World
• Running Fitness

Running tips

• Runners World training tips for beginners and racing
• 50 Best Beginner tips for running
• 100 beginner Running Tips
• Couch to 5k Running Plan

Choosing a Running Shoe

To dramatically improve your fitness and help with weight loss, try combining running with cycling. This exercises your muscles in different ways and will improve your all round fitness.

If you find that going running is having a positive effect on you, then you may decide you want to buy yourself some running shoes or trail running shoes. Don’t rush out and buy any old pair of running shoes or ones that look nice. Do some research and find a pair of running shoes that look cool and are also comfortable. There are different types of running shoes for different types of terrain, so read about How to choose the best trail running shoes

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Skills – Strength: 6, Balance: 6, Flexibility: 6, Agility: 6, Coordination: 6
Time needed: 1 hour, Cost to try: Free or minimal cost.

The basis of an obstacle course is to create a physical challenge where you have to use strength, agility and often brains to get past the obstacles in your path.

Sometimes competing against the clock, sometimes as a team, obstacle courses come in many forms. They range from the sack races at a school sports day, to something big like Total Wipeout on the TV. The military use assault courses to test the ability and endurance of personnel. Army assault courses have gained notoriety with the public, especially the Royal Marines assault course with its notorious Sheep Dip, and consequently events such as the Tough Mudder, and the Dirty Dash have become great events to take part in.

Obstacle Course Races

Obstacle course races such as the Tough Mudder have events organised all over the world. Every obstacle course race has a new type of obstacle created that will encourage obstacle course race teams to enter. Fire, water, mud, crawling under barbed wire, swimming and lots of thoroughly exhausting challenges await you.

You will need to train hard to be in with a chance to successfully complete the Tough Mudder or Spartan Run. Some competitors are so dedicated they even have special Tough Mudder running clothing. Basically, you want to be wearing something that will cope with lots of wet mud and freezing cold temperatures.

Every year, the Royal Marines open up the Royal Marine training course at Woodbury Common, Exeter in Devon to anyone over 16.

In early October, there is the 4km fun run through the obstacles on the Royal Marine Training Course. This includes the infamous Sheep Dip, where you go fully submerged through a muddy tunnel full of water. There is also the 10km Marine Challenge, which still has the obstacles, but includes road runs.

How to Make Your Own Obstacle Course

An obstacle course is a challenging outdoor personal development and team building activity which usually consists of high and or low elements. Low elements take place on the ground or only a few feet above the ground. And yes, you guessed it high elements can be constructed in trees and require a belay for safety.

Depending on your own skill, qualifications and experience, you can be quite adventurous with the obstacle course you create. If you are going to include some higher elements, you will need to consider whether climbing harnesses and belay equipment is needed. Safety first.

Belay systems are used to secure climbers on the higher parts of the course as you move through the course. This means that you have to explore the fundamentals of trust, craftsmanship, and coaching. The lower parts of the course are most often designed to explore group interaction, problem-solving, and leadership.

For the most part, you can create some great obstacles on the ground. Tyres spread on the ground to hop from one to the next, tunnels, poles to jump over or crawl under.

If it is summer, a water slide is usually a great way to end. You will need a long sheet of tarpaulin, a slight slope, and some way of keeping the tarp wet. Usually, you can do this with a hosepipe.

Modern adventure courses meet a number of educational, developmental, and recreational goals by focusing on personal achievements and ask participants to confront their personal fears and anxieties. Challenges are usually physical and or emotional – although not too emotional I hope!

If you don’t have the resources or time to create your own obstacle course and want to try one, then why not pay a visit to one of the many outdoor obstacle courses around the world. You can find them at adventure camps, Go Ape Treetop Adventures in the UK and US, or for those who love a challenge, you can enter an obstacle course race like Tough Mudder.

So if you think you have got what it takes, get your team toughest and sign up for the Tough Mudder or Spartan Run. There are several places all over the world you can now go to try outdoor obstacle courses and assault courses.

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Skills – Strength: 5, Balance: 5, Flexibility: 5, Agility: 5, Coordination: 4
Time needed: several days, Cost to try: £160

Why We Run Adventure Races and Ultra Marathons

by Steve Clark, Sales & Operations Director Across the Divide

The first thing that people ask me with when I talk about running ultra marathons is why I do it? Most just cannot comprehend why anyone would enjoy such a sport. This is not an easy question to answer because let’s face it, running further than a marathon is a very painful experience and hardly what most people would class as a fun day out.

On a very basic level marathons just don’t do it for me. I have only ever run two, the London and Edinburgh marathons, and whilst both are great events, I had no desire to run another. All I was ever going to do was try and beat my own time by training harder and quite frankly I think that there is a whole lot more to life than running.
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I wanted to be tested to my mental and physical limits and really see what I was made of, and fundamentally that is why I love adventure races. Run one and you can learn more about your strengths and weaknesses from one event than you would from a lifetime of listening to motivational speakers, self help gurus and personal development trainers. You also get the time to think how to put it all into practice more than in any other sport I know.

Perhaps one of the most important lessons I learnt along the way is that I am not as tough, both mentally and physically, as I thought I was. I know my limits having tested them to the extreme, but also know I can push much harder than I ever have managed to do to date. On many an ultra I have spent a great deal of time arguing with myself about giving up, about how weak I am, only to find myself hobbling over the finish line with a big grin on my face.
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The Blue Peter presenter Helen Skelton really summed this up well at the finish of our Namibia Ultra this year in a piece to camera, where she told the children watching at home that if “people tell you that you can’t achieve something, don’t believe them, because the chances are that you can.” With only three months to train for this event, Helen faced an uphill battle with very few people believing that she could finish the race. Helen showed the most incredible grit, determination and mental strength I have ever seen, to take her over the finish line and in the process become an inspiration and role model for the young children watching.

I also learnt that I love off road ultras. There is such a huge opportunity to get out into wilderness areas away from the beaten track where the scenery (and the hills!) takes your breath away. For me, there is no better example of this than the Laugavegur Ultra Marathon in Iceland. It is the most beautiful run in the hills I have ever done and has such a variety of terrain, smells and weather that keep all the senses overloaded. It is a trail that is normally hiked in four days, but for one day every July, about 200 runners, most of them local Icelandic’s, head out from the thermal springs at Thorsmork, up over the mountains to looks of amazement from the tourists trekking along the trail.
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The best thing about Ultra’s has to be the people that you meet. They seem to be a much friendlier bunch and far more open to helping each other through dark patches on the trails, as they fully understand how hard these events can be and how even a little company and support can lift the spirits and make the difference between success and failure. Most people are not in it to win it, but just to haul their bruised and battered bodies over the finish line. They are quite happy to share this whole experience with fellow racers along the way.

So if you are contemplating making the leap from marathons to ultra marathons sign yourself up for an event today and you will never look back. They are life changing experiences and you will definitely end up a better person for it.

Where can I find out more about Adventure Racing?

If you would like to find out more about adventure races and ultra-marathons, visit Across the Divide. Across the Divide delivers exceptional worldwide adventures, expeditions and charity challenges

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Trail running on natural surfaces is far more forgiving on your feet, and the scenery will lift your spirits. The varied terrain develops your cardiovascular strength, balance and strengthens your joints and ligaments. But did you know that trail running shoes are different from street running shoes? Find out why and discover how to choose the best trail running shoes for you.

What is Trail Running?

So what is trail running? Loosely defined it is any run on a path that is not on road or pavements. Common trail paths are the paths you tend to see around parks and national footpaths you find on places like the Ridgeway, the North Downs and on coastal paths. There is also off-trail running and fell running. This is running away from any clearly defined path, so think cross country here. This tends to be a bit more difficult so starting out on national paths is a better way to begin.

Trail running has traditionally been avoided by beginner and sometimes even intermediate runners due to its perceived difficulties and injury potentials. However, the benefits of trail running for beginners and experts alike far exceed the negatives. In fact the negatives can easily be spun into positives if done safely. An example of this is ankle instability, it sounds negative but if you start out on a nice hard packed trail path like a towpath or around a park then strengthen the ankles can benefit all aspects of your running and everyday like.

The key thing with trail running as opposed to treadmills or road running is the additional amount of foot and ankle flexibility we will need. Our feet will have to curve and wrap around rocks and negotiate much tighter turns as opposed to the linear running nature on the roads. Balance and strength also needs to be greater on the trails, simply running on the trails would naturally develop these but any additional core exercise and squatting and lunge exercises as a precursor would be very beneficial. Another big difference between road and trail running is the amount of impact you would typical experience in your joints with every step. The road is very unforgiving and if this causes you issues then a switch to the trails can be just the answer for some lower impact running.

Choosing the right trail running shoes

With some of the best trail running shoes made by manufacturers such as Salomon, New Balance and Asics, here are a few things to think about when buying the best ones for you.

Trail running shoes are different to your typical road shoes. The most obvious difference is the sole of the shoe and the grip. A trail running shoe will have a harder compound on the bottom and it will look almost tooth like with pointy bits sticking out. This is done so they can grip into soft trail/muddy surfaces and give you some stability, in this situation a road shoe would just slip. It’s also important to note that the harder trail compound can feel quite unstable on road surfaces and can slip on wet road so if you buy a trail running shoe then keep it for the trails only!

When the trail path is really hard or dry then sometimes a road shoe can cope with it as you will not be slipping around and the extra cushioning in the sole of a road shoe can feel great. However, a trail running shoe has some other key benefits even in dry conditions. They tend to have reinforcements as the front of the shoe and in the toebox which is gives the toes more protection from rocks and stones.

Some trail running shoes will also have something called a rockplate, this is designed to protect the bottom of the foot from sharp objects.

Winter Trail Running Shoes

The three final things to consider when picking the right trail shoes for you are:

1. waterproof,
2. size
3. support.

Waterproof trail running shoes, surprisingly, are few and far between. As bizarre as that sounds the reasoning is sound, a waterproof shoe is just that and if water gets in over the top of the shoe and/or your feet sweat then that moisture will be trapped inside the shoe. Over the course of a run this moisture will add significant weight to the shoe and it will soften the skin of the foot which can lead to blistering.

If you are doing some really horrible, wet and muddy winter runs then a good alternative to waterproof trail shoes are running gaiters which attach to the shoe and go around your ankle. They will keep you dryer and warmer.

Trail Running Shoe Sizes

The size of your shoes might be a little different to the size of your everyday shoes. Typically our everyday shoes are smaller than our actual foot size. We do this as we have our toes close to the end of the shoes in order to keep it a nice snug fit. Running footwear is already designed to be snug and stay on your foot so the key here is ensuring your toes have enough room that they don’t jam into the front of the shoe particularly when running downhill. When you put your running shoes on and stand up, you should have a finger widths room between the end of your longest toe and the front of the shoe.

Trail Running Shoe Support and Custom Insoles

Finally, support of the shoe. Trail running shoes can be a little less supportive in the arch as your feet needs to have more freedom to move. If you are accustomed to very supportive shoes when running on the roads and you feel comfortable then trail shoes are available with big arch supports. The better way to do things however is to reduce the support slightly and make your first few runs easy before increasing the distance and speed after a few weeks.

Another option is to look at soft custom insoles. By incorporating these you can ensure your feet have the right support whilst ensuring the shoe stays a little bit flexible for the trails. A custom insole also has the added benefit of increasing proprioception and balance which is ideal for trail running!

Looking after your Trail Running Shoes

With trail running our shoes are bound to get really dirty, if you prefer to clean yours then try to avoid the washing machine as the temperature and constant bashing around the drum will add significant life to your shoes and will need replacing much sooner. Get yourself a Boot Buddy to easily scrub off the mud and crud.

You can buy trainer bags that attach to the inside of the drum and prevent this bashing and you can wash at 30degrees which will not be as damaging but hosing or showering the shoes down would be a better option. (always remember to remove any insoles from the shoe before washing!)

A final note on looking after your trail running shoes is knowing when to replace them. A hole in the shoe is not usually the first sign. The midsole, the part between the bottom of the shoe and your foot (usually made of EVA) can be the first to go. This part of the shoe provides the support and cushioning we feel in a new shoe. Once this is old they will not feel as protective or as soft. It s a good idea to get familiar with this midsole so with a new shoe give the midsole a squeeze and feel its stiffness, if you do this once a month you’ll start to feel the changes. Once you can squeeze the midsole with your fingers down to a thin strip then just imagine what your bodyweight could do to it! It’s time to replace.

A top end shoe would usually last 500 miles approx. Cheaper shoes will typically use less durable and softer materials so the mileage falls to 200-300.

Good places to go Trail Running

So if you feel inspired to get into trail running and are not sure where to start then we really recommend starting with national trail paths and heading out to places like the South Downs, Pembrokeshire coast or the thames towpath. If you’re feeling more adventurous then you really can’t beat the Lake District or Brecon Beacons for sheer volume of different paths and routes for all abilities.

Then if you’re going one step further and into Europe then the most obvious choice is around Chamonix (France) or Courmayeur (Italy) for Alps and the Mont Blanc trail paths. Having said this, the Pyrenees is a personal favourite particularly around Ordino in Andorra or Font Romeu in France.

The US has some of the longest and most amazing trails in the world. The wilderness holds some breathtaking views that make trail running worth every step.

All the above areas have great networks of trail paths for all abilities and they have races on them all year round ranging between 1mile and 100+miles for the really crazy ones. Over in the UK, the ParkRun series is a fantastic free weekly trail run series over 5km. Endurance life have a great series of races too that range between 10km and Ultra Marathons.

Favourite UK Trail Running Routes Infographic

Other Trail Running Gear

Finally, a quick note on other gear and safety on the trails. If you are running locally then it is not as big of a concern but if you are running in areas that you are not familiar with then it is worth investing in a good running pack and putting some safety items in.

Trail running backpacks and hydration packs are designed to fit comfortably and provide you with water on the go.  You can drink the water by the tube directly or take it out easily whenever you need without taking your hydration pack off or having to stop running.  You can carry everything you need with a trail running backpack. Choose one with the pocket design so that your water bottle, phone, keys and food can easily be stored in the front pack pockets and water bladder or other items in the back one.

A map of the local area and the phone numbers of the local trail authorities stored in your phone are an absolute must. It is worth packing some lightweight waterproofs as trail running, particularly in the mountains can throw up very extreme weather changes even in the summer.

If you’re are in really remote areas then a survival blanket and whistle should be considered too. Finally a headtorch can be useful- if you run through forest areas they can catch you by surprise with how quickly they become dark in the evening. Safety should always be a priority on the trails!

Where to Buy Trail Running Shoes

You can now buy mens trail running shoes and trail running shoes for women in most sports stores and online. If you love your feet and want the perfect fit, the Profeet store on the Fulham Road in London has a running shoe fitting service where experts will assess the comfort and suitability of new trail running shoes in store.

Profeet staff will review how your foot, ankle, legs and body are moving using dynamic foot scanning and video gait analysis. They can recommend and fit the best trail running shoes for you and make appropriate custom insoles – and all covered by a Comfort Guarantee. This is recommended for anyone looking to increase comfort and performance and reduce injury, whether you enjoy ultra-marathon, marathon, triathlon, or running recreationally for fitness.

So now you know what to look for when buying your next pair of sports shoes or trail running shoes.

Trail running events in the French Alps

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Experience an Adventure, Try Orienteering!

Orienteering is a challenging outdoor adventure sport that exercises both the mind and the body. The aim is to navigate in sequence between control points marked on a unique orienteering map and decide the best route to complete the course in the quickest time. It does not matter how young, old or fit you are, as you can run, walk or jog the course and progress at your own pace.

Courtesy of the British Orienteering Association

Orienteering can take place anywhere from remote forest and countryside to urban parks and school playgrounds. The most challenging orienteering takes place in areas, which has demanding terrain and few paths.

To start orienteering all you need is a sense of adventure and a pair of trainers. It’s a great sport for runners, joggers and walkers who want to improve their navigation skills or for anyone who loves the outdoors.

Getting Started in Orienteering

A good way to get started would be to try a local permanent orienteering course. These courses can be located in a forest, local town or country park. To find out where your nearest course is, go to the ‘Permanent Courses’ section of the British Orienteering website below.

To experience the full excitement of orienteering you will need to attend an orienteering event, which usually take place on a Sunday morning. Here you will find lots of experienced orienteers who will be able to help you get started.

Types of Orienteering Events

There are many types of orienteering events, including Local, District, Regional, National and Championship events. There are also Night Events, Relays and Score Events. Young children can also take part in string courses where they have their own map and follow a line of string which takes them around a set of controls marked by fun characters. Clubs also have club training, summer evening events, Saturday morning events or come-and-try-it events. These can be a little less frequent than district events depending on how active the club is. All different types of local and district events are ideal for newcomers.

What are the Different Orienteering Colour Coded Courses?

The most common type of event put on by clubs is called a district event which offers a range of courses which vary in length and technical difficulty rating. The courses are colour-coded from White, which is for children, including parents with pushchairs, through to Brown, which is for people who can run at speed over long distances, through tough terrain and are able to navigate at the same time. Courses are graded according to their technical difficulty (TD) and length. The TD scale runs from:

• TD1 = Very easy
• TD5 = Very difficult

White (TD1) White courses are very easy with all controls on paths. They are mainly used by 6-10 year olds and family groups. Length of course 1.0 – 1.5km

Yellow (TD2) Yellow courses use simple linear features like paths, walls and streams. They are mainly used by under 12’s and families. Length of course 1.5 – 2.5km

Orange (TD3) Orange courses progress to basic use of the compass and route choice. They are ideal for novice Orienteers. Length of course 2.5 – 3.5km

Red (TD3) Red courses are technically similar to an orange course. They are used by beginners wanting a longer run. Length of course 3.5 – 7.5km

Light Green (TD4) Light green courses are ideal for improvers as the technical difficulty begins to increase and uses simple contours and ‘point’ features. Length of course 2.5 – 3.5km

Green (TD5) Green courses are technically difficult and use contour and point features. They are used mostly by experienced under 18’s and adults wanting a short but challenging course. Length of course 3.5 – 5.0km

Blue (TD5) Blue courses are technically difficult and are a longer, more physically demanding course in comparison to the green. The distances are also more varied between controls and the course attracts experienced Orienteers. Length of course 5.0 – 7.5km

Brown (TD5) Brown courses are physically demanding and technically difficult. They are designed to challenge experienced orienteers. Length of course 7.5 – 10.0km

Going to an Orienteering Event

Once you have found a suitable event on the fixtures list of the British Orienteering website you need to locate the venue. The grid reference for the event car park will be shown as a hyperlink in the fixtures list. Clicking the link will show you the exact location of the car park through www.streetmap.co.uk. Most events featured in the fixtures list will also provide a link to the organising club’s website where further information can be found.

The directions to an event will often explain how to get to a certain point on a major road, and then tell you to follow the orienteering signs. These are arrows, usually hung from posts or fences, which point the way to the car park. They may say ‘Orienteering’, or ‘O’, or just be marked with the orienteering symbol, which is a square divided into red and white triangles. The car park will often turn out to be a farmer’s field, and may well be off the main road and down narrow lanes. Keep following the arrows until you see marshals who will show you where to park.

Sunday morning district events normally have start times between 10.30am and 12.30pm, with courses closing at 3.30pm, and event entry from 10am until 12pm. There will normally be an enquiries point so if you have any questions, however trivial they may seem, just ask.

What you will need to orienteer

• Comfortable clothes for walking or running in, that you don’t mind getting dirty. Competition rules will normally require full leg cover. You can also buy specially designed orienteering clothes, which offer full body covering but remain lightweight and breathable.
• Trainers or walking shoes, preferably waterproof and with a good grip. There are specially designed orienteering shoes which are studded lightweight running shoes. Prices of these range from £40 – £70.
• A lightweight waterproof, if the weather forecast is poor.
• Money for your entry fee
• A compass is always useful but not strictly necessary if you are orienteering on a White, Yellow or Orange course. You can often buy a compass at the event, if you want one. Starter compasses cost less than £10.
• A safety whistle is sometimes compulsory, especially in difficult terrain, but you can usually buy that too, if you need to.
• A red pen to mark your course on your map and a transparent A4 plastic envelope to put your map in if the maps are not pre-printed. At larger events courses will have already been printed onto the maps so you will not require a red pen for these events.

Orienteering – An adventure sport for all!

All the information you need to start Orienteering is available from the British Orienteering Website.

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