The benefits of running off-road

Grass is nature’s answer to the shock absorber. Running on grass not only acts as cushioning for your legs, it also provides more resistance for you to train against. Just try running at the same pace on roads and on grass. The extra resistance that grass provides enables you to run at a slightly slower pace but get the same benefits as a faster run done on a hard road.

The extra cushioning available on the grass means that your legs don't get so sore and you won't wear out your trainers as fast as on the roads. Make the most of grass whenever you can. Even when it is dark and most people only think about running on the roads try checking out an alternative route that has grass and lighting. Try looking at the side of roads, especially by roads through estates, and you will be amazed as to the availability of grass and public lighting. Even if the grass is interrupted by drive ways it is worth hopping on for a short time, as any extra cushioning is better than nothing. If you have the luxury of being able to run in daylight then grass running is a must for you. Sessions such as hill repetitions or fartlek (interval) work can all be done on grass. When running faster on grass, make sure that your shoes have plenty of grip, as wet grass is often quite slippery. There are many manufactures that now produce off-road trainers and spikes, which are ideal for any type of running on grass.

Try and find a big grass area that you can try the following workouts:

Beginner: 4 - 6 x 1 minute with 3 minutes walk recovery.
Or Run 30 seconds then walk 30 seconds for a total of 10 minutes. Gradually build up the total time until you get to 20 minutes.

Intermediate: 6 - 8 x 1½ minutes with 3 minutes jog recovery.
Or 30sec/1min/1½min/2min/1½min/1min/30 sec all with 1 minutes walk/jog recovery between.

Advanced: 8 x 2 minutes with 1 minute jog recovery.
Or 2 x (5/4/3/2/1min) with 2min/1½min/1min/30sec recovery between reps and 5 minutes between sets.