The Athletic Department equips you with the expertise needed to optimize your outdoor running experience.

Begin by ensuring you have appropriate running shoes: remember to replace them every 2-3 months or after covering 200-300 kilometres.

Select the ideal terrain: softer surfaces are gentler on your joints. Consider dirt trails instead of concrete or asphalt, especially for those with more life experience, as age diminishes muscle elasticity, increasing joint impact.

Moderate the intensity: outdoor running introduces more variables than treadmill running, resulting in higher calorie expenditure. Factors like wind, weather, terrain, inclines, and pacing variability play a role. Avoid the common error of starting too fast, as this can lead to injuries. Initiate with a 30-minute session at a varied pace, avoiding consecutive days to allow muscle recovery.

Diversify your routines: break the habit of monotonous routes. Incorporate treadmill sessions and change speeds weekly. Engaging in speed workouts introduces variety, altering gait mechanics, deepening hip motion, and minimizing repetitiveness. This strategy elongates tissues, engages different muscle groups, and prevents monotony.

Maintain variety in your training: complement outdoor running with other exercises. Pilates or yoga enhances flexibility, while weight training fosters core strength and stabilizes muscles essential for trail running.

If you feel you need personalised support to keep a high level of training, book a PT session with us by emailing