Avoid outdoor injuries

Running on uneven terrain places extra stress on your joints and muscles as you try to maintain your balance and stability during each stride. Also, if you’re running on soft ground, such as grass, you have to work harder to run at the same pace as you would on a road. However, your reduced speed on grass will give the same muscular demand and workload, without the same pounding. This increased muscle work and demand for balance increases the stress on your body.

What sort of injuries am I at risk of sustaining if I run on uneven ground?

There may be a higher chance of an ankle injury on uneven terrain, for example a ligament sprain if you twist your ankle. However, you may also suffer from knee or back injuries. The body positions in off-road running up hills, for example, can increase the load on your vertebrae and contribute to back pain. Also, when you land on your foot, there’s an increased demand for your muscles to keep your knee stable and prevent your knee from rolling inwards.

How can I avoid injury? Should I change my running style?

Changing your running style is difficult and should only be undertaken with a running coach. It will also affect your running economy and efficiency, so improving other areas may be more suitable. Increasing stability can help in reducing the likelihood of an injury. Try balance, pelvic stability and core exercises.

Do I need to change the type of trainers I wear when running off-road, or will my normal running shoes do the job?

Running outside encompasses changing from firm to soft surfaces, and you’ll be going over uneven ground too, so your footwear should be suitable for the environment. Off-road, or trail, shoes have a different sole and deeper tread to increase traction on slippery and uneven ground. They’re more durable to deal with the terrain and are designed to give you the appropriate support you need.

What should I be aware of when running outside?

Always be conscious of your surroundings and any hazards that may cause an injury. Look out for stones, low branches and slippery surfaces.

What other advice do you have for injury prevention?

Practise lots of balance exercises and maintain the strength in your ankle muscles. Walking on your toes in the house also helps improve strength and stability, and is easy to perform. Improve the strength of your glutes and core muscles, as this will help your knee joints and reduce the likelihood of back injuries.