Trail Running

Wear shoes with good grip and check the route and weather. Bring water and your phone, and walk lightly to warm up.

Start by walking or jogging at a comfortable pace. Shorten your stride on climbs and keep an eye on your footing.

Slow down and walk on your final stretch. Let your breathing settle, then check your distance and duration.

Running uphill and downhill works your cardiovascular system and whole body. Use your legs and ankles to stay balanced on uneven ground.

Avoid picking up too much speed on descents. Watch for rocks and roots and choose your footing ahead of time.

Keep a steady breathing rhythm even on climbs. Walk to settle your breathing if you get too out of breath.

Record your distance and workout duration. Use a GPS device or a measured activity record as a reference.