Trail Running

Most cyclists I know run only if their backside is on fire. It's always the same excuses: 'Running sucks' and 'Running hurts riding.' Untrue and untrue, especially if you take your running off-road.

Trail running is beautiful, exhilarating, good for you and cycling specific. When you stride up hills, your quads work as if you were pedalling, making you stronger for climbs and sprints. Like a solid stock, running pays huge dividends for your investment. In a 30-minute trail run, you can build cardiovascular base and stimulate bone growth. Because trails are softer than cement or tar, your joints are spared the pounding of road running.

And, occassional running helps strengthen your bones, something cycling doesn't offer because it is a non weight-bearing form of exercise.

Instead of moping on those days you can't ride due to bad weather, lace up and hit the dirt for a 30-minute run. And always stretch when you've finished because running, especially when you're not used to it, makes muscles tight. If you're a newbie, follow this schedule:

Weeks 1-2: Run 2 to 3 minutes then walk 1 minute for a total of 30 minutes.

Weeks 2-8: Gradually lengthen the time running and shorten the time walking until you are running most, if not all, of the 30 minutes.

Weeks 8+: Find more challenging terrain and add hill repeats, sprinting up an incline, then jogging back down.

Selene Yeager, a certified strength and conditioning coach, runs about three times a week, but rides lots more.

For more running tips visit www.runnersworld.co.za