Whether you are a confirmed road runner or you’re new to running, have you considered running off road ? As with anything new it’s worth starting with smaller manageable chunks and then progressing.

I’d say the most frequently asked question trail runners get is where should I run ? It might surprise you but the answer to this question may well be more obvious that first comes to mind. If you are looking for a relatively short countryside route then parkrun is the answer.

By definition a parkrun is located, in the main, away from the streets and there are currently nearly 1,200 up and down the country. Whether it’s around football pitches, country parks, community areas, coastal paths or playing fields it’s perfect preparation for going further and gradually adding degrees of difficulty.

As an example take Hampshire where I live, the county boasts over twenty weekly events. Southampton Common parkrun is literally close to the city center but offers 365 acres of woodland, ponds and parkland. This rural setting may be run on tarmac paths but you are surrounded by green open spaces.

My second example would be Fareham parkrun. This route is run mainly on a track that skirts the golf course so we are now introducing trails. What’s interesting about the Fareham route is that with the path following the creek it was recently incorporated, along with a large section of the coast, into the official England Coast Path.

The England Cost Path then gives you trails that head back towards Dorset and on to West Sussex. You can simply dip in and out of different sections as the weeks go by. A great feature of trail running is combining sections that you’ve already run into a longer run. This will add to your confidence and stamina.

My third example would be Queen Elizabeth Country Park near Petersfield. As the location suggests this parkrun is in the middle of an area of natural beauty and also features hill running, meaning you really are starting to experience the challenges and rewards of trail running within the 5K.

If the inclusion of hills wasn’t exciting enough (Note to diary, you can walk them) the location is roughly twenty five miles into the South Downs National trail, with the remaining seventy five miles finishing in Eastbourne. There are a variety of these National Trails across the country and they are badged as long distance walks but as we know, if you can walk there, you can run there. Taking bite size runs from these trails will give you some of the best landscape that the UK can offer.

I hope this has wet your appetite for trail running. Start with a parkrun 5K and then use both walking and running Apps to widen your knowledge. Resources like Strava, OS Maps (paper or digitally), the National Trails, the National Trust, Forestry England and a personal favourite of mine www.walking-routes.co.uk will all give you endless options across so many locations.

Parkrun has been a fantastic springboard for the running community, let it be your inspiration for discovering the trails.

Thanks for reading

Roger

Thank you to Mike, who invited me to talk about the wellbeing I gain from trail running. Our chat lasted around three quarters of an hour and covered a number of running related topics.

I really enjoyed the experience. Hopefully there’s something for everyone in our conversation, whether it be from a physical, emotional or motivational point of view. Take a listen and leave comments if you wish.

Time flies when you are enjoying yourself !!

With Spring upon us I’ve decided now is the right time to freshen up my social media profile by adding a logo that I can use across all of my platforms for the foreseeable future.

I wanted to design a logo that would capture what I love about trail running, so, it needed to draw on the countryside, be distinctive and leave a recognizable image in the same way that a photograph does but instead of one location it would sum up any trail running adventure.

A great first impression creates a connection which, in turn, helps you “spread the word”, especially as a blogger.

My logo thought process was to imagine I’d never heard or seen of irunoffroad, therefore what would catch my eye when scrolling through social media. I started with a blank sheet and various images in my head.

I’ve portrayed the changing seasons with the different coloured leaves and the chunky natural green font is meant to be both earthy and suggest the calming mindfulness that you absorb while running outside. Locating the text below the trees broadens out the logo and in many ways makes it part of the landscape.

My aim was that the lettering is actually the path / trail / route to the joy you will experience. I wanted to get across the life affirming aspects that trail running give you. When you write in capitals it’s as if you are shouting and even though I would normally use lower case I feel like a logo should shout out at you !!

Finally, I wanted to portray roaming the trails with the freedom that only wide open spaces can give you. In many ways if you look at the trees long enough you can almost see then swaying in the breeze. Hopefully this image transports you out into the countryside while encouraging you to read further.

Thanks

Roger

The acronym W.I.N. stands for “What’s Important Now” and was originally coined by Lou Holtz an American football coach who related it to his players and their choices throughout the day. In a nutshell the concept is to focus 100% on what needs doing right now and not be distracted by other tasks. Naturally this philosophy can be applied to any walk of life but I’ve been exploring it more in terms of my running.

Baron Pierre de Coubertin, founder of the International Olympic Committee, once famously said it wasn’t the winning that was important it was the taking part. Might I suggest that a series of small timely wins can contribute to a better performance. This process won’t necessarily place you first on a podium but it will mean you’ll have made decisions which have had a direct impact on your run.

Live in the moment, decide in the moment and choose your winning strategy. I’m a happy plodder when it comes to running but with this mindset I now have a much clearer vision of where and how my plodding will take me. I’ve tried to outline my thought process below which hopefully will give you food for thought.

At the beginning of the year, due to an injury, I used this process to work my way up from walking slowly through jogging and onto running. The WIN decisions being walk a mile, walk it in a certain time, walk further, walk quicker etc etc

How often have you found yourself in one place physically and another place mentally or emotionally. All your day to day decisions have outcomes and consequences so priorities need setting, running can have the same pattern and this will ensure that all of your thoughts and actions are aligned.

Some “What’s Important Now” decisions start before you’ve even left the house like your kit choices on clothing and trainers, as well as the route you’ll be running, these create a clear image in your mind of what’s ahead.

Long distance running is physically, emotionally and mentally challenging, especially off road when decisions about the terrain, conditions underfoot and the best pacing option need combining with your usual hydration and nutrition choices.

So, regular and timely “WIN” decisions really can contribute to both a better experience and result.

Naturally you will be confronted with both easy and hard choices like shall I run this hill or walk it but making the decision immediately gives you a strategy. These choices can be on assessing what will benefit you now or in the long term so again referring to the hill it might be worth walking now to save energy for later.

Since I came across this “What’s Important Now” approach I’ve found I feel more confident and in control because I’m shaping the rest of my run rather than being on autopilot, as it were. This reassessing process has also added to my motivation and positivity because I’m happy I’m on the right track.

Questions like which line to run through a wet or uneven section ? Shall I try to maintain my pace, slow down or speed up depending on the trail, have I drunk enough, do I need a gel, the list can be endless and this “WIN” approach won’t necessarily give you all of the answers but it will make you asses your decisions in a calmer way i.e. you are taking a moment to pause and contemplate what’s best right now. You are applying a mindful mindset.

Finally, once you’ve finished your run you can start to contemplate what’s next in you training, a recovery run maybe, this way you are planning ahead to “What’s Important Next”.

Thanks for reading and maybe try this decision making tool on your next run.

Roger

Question ? : How can your running community best help the less fortunate people in your local areas ?

The answer that’s sweeping the country in 2023 is a food bank run. As it stands over 350 running clubs will participate during February in a planned and coordinated response that has at it’s heart Fareham RC in Hampshire. I joined the Absolute Running 545 group from nearby Gosport the night after FRC ran theirs and it’s safe to say the initiative was a great success with our two clubs and many more posting their events on the shared facebook page. Below is a selection of the donations from the AR 545 group.

In 2018 Fareham ran their first food bank run and then in 2022 they took it to another level with the original driving force Sarah D and other club members joining forces along with Runr, our local fitness and lifestyle brand, to create an unstoppable force for good by enrolling running clubs up and down the country to join in.

Due to the current cost of living crisis well over two million food parcels a year are delivered throughout the UK, with every item being donated.

The post Christmas month of February was highlighted as both a low point in donations and a highpoint in demand, the 350 clubs that have got involved which could easily mean over 10,000 runners will contribute. Put another way, that’s the running community exercising on various chilly evenings but being warmed through and through in the knowledge that they were making a difference.

The thinking behind a food bank run is simple and effective. Running clubs contact their local food bank, organise a date, identify which supplies the bank requires, plan a route and deliver it. Naturally when your local bank isn’t that local then transporting the donations might be required rather than taking them in person.

The AR 545 version of these acts of kindness involved the Gosport Basics food bank, donations loaded into Nick (the 545 main man) Carters “run bus” and a run out and back to Alver Lake from a brewery. That’s right I said a brewery and more specifically the Fallen Acorn Brewery Co. that hosts the 5.45 pm Wednesday social runs.

Now, I know what you’re thinking what could be better than being involved in a great cause and running from a brewery (with access to the bar on our return) surely the only missing element would be food, well, they had that covered too. The food offering invite had been given to Pertersfield’s Earth to Oven guys who were on hand with their mobile catering unit.

The night began with me chatting to Nick and dropping off my bag of donations, soon after I saw Rob Piggott, one of our local race organisers at Believe and Achieve who’d joined as a new member that day. I’d say there were forty to fifty runners assembled for the 5.44 pm photo. The social nature of the run means everyone finds their own pace which makes the session all inclusive.

I chattered with Dayle Morgan and Rob P amongst others as we set off in the fading light and then I settled into a steady pace with Leanna for the remainder of the 5K. As we approach the end of February it’s encouraging to see the evenings gradually becoming lighter. I have to admit I wasn’t 100% sure where we ran but Alver Lake came and went along with the cycle path and Gosport KFC !! The chat centered around what a great idea the Food Bank donations were, as well as the usual running topics.

Upon our return the Earth to Oven guys were already serving the quicker runners with their locally sourced seasonal street food. I queued up for my food outside and a cider inside then joined everyone in the brewery. Nick commented that the Food Bank was “over the moon” with the donations and then with two of the club members having imminent birthdays a round of “Happy Birthday” rang out amongst the huge vats of beer.

I chatted with Nick and Kim then joined Dayle on his pub bench, yes, pub benches inside the brewery !! After chatting with Rachel, Jim and Steph there was just time for a quick chat with Claire T-G (one of the birthday girls) as she offered around cup cakes and told us she’d be running in Malta that weekend as part of her celebrations.

So, an eventful evening with food bank offerings at the heart of it. I’m not saying that bags of food will solve everyone’s problems but it’s a great place to start. Well done again Sarah D from Fareham RC, the the volunteers that run the food banks, Runr, and the 545 runners, we have all played a part in making a difference.

To sum up my 545 visit I’d quote the ever inspiring Heather Small …

“What have you done today to make you feel proud”

P.S. It was great to see the BBC giving coverage to the food bank movement too. Follow the food bank link to read more.

Thanks for reading

Roger

January is the prefect time to give your health a well earned boost, the Christmas excess has passed and quite frankly I’ve been snacking between meals too. Enough is enough !!

31 alcohol free days will give your body time to reset and more importantly kick start a weight loss plan as we head towards Spring and Summer. Added bonuses like increased concentration, saving some money and a sense of achievement will all fuel the motivation.

Combining drinking more water will also add to the benefits, so all in all, that ought to mean more energy and better sleep too. Naturally at the end of your working week the prospect of a few drinks to unwind will be tempting but in previous years I’ve managed to go into March before my first pint.

If water sounds boring then there’s always squash and while I’m looking for healthy gains then green tea will reduce the caffeine too.

One final benefit is that alcohol can be an irritant to your stomach so there ought to be a reduction in symptoms of reflux where the stomach acid burns your throat.

Don’t get me wrong I’m no saint but all of these positive impacts can then be combined with your five a day fruit and veg for a fantastic January detox. I have to say I’d be happy not to see any chocolate or sweet deserts for some time !!

Good luck to anyone else joining in, the results will be worth it. I’ll keep a weekly update of my progress.

Thanks for reading

Roger

The phrase “age is just a number” may well mean you don’t approach your training any differently from a psychological point of view but as we age the physical side inevitably catches up. So, maybe the answer is coupling this “glass half full” mindset with the right physical regime to then let us enjoy our running for as long as possible.

I have been guilty of some bad habits in recent years and as we look towards 2023 I thought I’d share my thoughts, especially after watching this excellent video from James Dunne, that really hit home this point now that I’ve reached 60.

I’ve attached the video from James and in many ways you could stop reading now. Why read on ? Well I’ve been running for over thirty years so if nothing else I have some experience to draw on, even if I haven’t got the expertise like James.

Naturally I’ve asked for his permission to include the video in my blog. This five minute production offers you a lesson in good habits that are worth their weight in gold. You might already incorporate his advice in your training but I know I took away changes for mine that will stand me in good stead.

For as long as I can remember my non running friends have pointed out that it’s quicker to catch the bus than run ten miles, that I’ll end up with bad knees or even that once you reach a certain age there’s no need to exercise. We take this kind of banter on the chin because running and exercise are lifestyle choices that undoubtedly make a difference to both our physical and mental health.

In short, we know that our future health has had its foundations laid and that the years of building blocks we’ve built up through exercise will pay dividends.

A recent men’s health forum MOT suggested the following figures. Eat your 5 a day of fruit and veg, be active 150 minutes a week, drink 14 or less units of alcohol a week and work on having a 36 inch or less waist line. Currently I tick all of these boxes but as we age it does become more challenging. Apologies for not having a similar ladies chart but you get the general idea.

What keeps us striving to improve or maintain our form over the years ? Naturally every race is a competition but ultimately you are always running against yourself. The general public has had Mr Motivator or Joe Wicks to keep them energised, in running it tends to be our fellow runners, being involved with the wider running community and personal goals.

In recent years I have definitely developed an old mans shuffle, sprinting is out due to blood pressure so consistency needs to be my watch word. The shuffle is partly due to the long distance trail running that I prefer as opposed to speedy 10K’s.

Do I factor in enough strength work ? No. Historically I’ve always had power in my legs and my quads go all the way back to living at the top of a hill in Devon which meant repeated elevation until I bought a moped at sixteen but now, more than ever, the strength work that I haven’t been paying attention to is finding me out injuries wise.

Secondly, once an injury has been resolved I’m guilty of trying to catch up too soon and guess what happens, without the necessary recovery and strength I get caught out again. This loop of frustration needs breaking.

With 2023 on the horizon my goals are clear, “use it or loose it”, strength, recovery and consistency plus some cross training for good measure. Watch the video, maybe twice and draw the inspiration that I have had to set the road / trails ahead of you for years to come. Make the most of your running, after all if you look after your legs, your legs will look after you.

Thanks for reading

Roger

A favourite phrase of mine is “your health is your wealth” and having running as my main pastime, outside of work and family means I’ve stayed fairly healthy. Reaching my 60th birthday was initially a bit daunting but I have a lot to be thankful for, not least of which is being able to exercise in stunning locations which massively contribute to my overall wellbeing and physical condition.

June the 13th to the 19th is World Men’s Health week were men are encouraged to focus on their health, be aware of problems they could have developed and do something about it. One way to achieve this is exercising outdoors.

I think it’s really important to appreciate the beauty that’s around us. This blog has three photos from my recent May / June running, I hope to express the feelings that you can experience while taking in the countryside. Outdoor exercise really does give you a “Field” good factor 🙂

The first photo was taken at about 6.30pm after a long day wrestling with spreadsheets. Working in an office inevitably means sitting down for long periods and being surrounded by four walls. On arriving at the car park I had this particular field in mind as by the nature of the seasons I knew it would be a sea of yellow. I might have only been on the outskirts of town but I had been transported into a calm and tranquil place both visually and in my mind. All my spreadsheet thoughts had disappeared.

Spring is so uplifting, April’s bluebells have been and gone but the wild flowers come in waves, all you need to know is where to find them. Closer to hand the flowers are spread out but as you take in the brightly coloured meadow it reminded me of a painting where dots and splashes of sunshine yellow paint had been applied. Buttercups radiate happiness and optimism which, when combined with lush green grass and a clear blue sky, makes for a perfect palette of colours.

I’m not 100% sure which wild flowers these are in my second photo but this mauve cluster of plants really caught my eye while running through the South Downs national park. The trees dark green leaves blended and yet contrasted with the lighter green grass and the pale purple flowers. I say pale purple but in the bright midday sunshine you could pick out greys, blue and even violet shades.

While running through a national park you’d be expecting areas of outstanding natural beauty but in some ways pockets of vibrant joy can catch your eye just as easily. With the sun being directly overhead I guess you take in the sights around you to there fullest extent, sunrise and sunset naturally get all the attention but I feel the light is at its best under the noon sun.

What you can’t see and hear from this photo are the various insects flying, buzzing and generally interacting with both the flowers and me, ha ha. The heat, along with the view made me ponder that I could have been in The Alps rather than a few miles from Petersfield !!

My final field photo is a rising path between the crops which later in the Summer will be a field of gold. This man made track divides your view between the cultivated grain and the cotton wool clouds. Were as buttercups and other wild flowers don’t have a purpose this crop has been managed and will eventually be reaped and sold so there’s a structure to it, a reason and a goal, as opposed to the first two photos were nature has randomly sprinkled the flowers for pollinators and insects as food and shelter.

Inevitably I ran slower up the hill and this allowed me to take in the swishing and swaying almost as if I was running through a green sea. The tide wasn’t so much coming in or going out but making small circles. Not the crop circles that appear on the end of the evening news but circles that you could have made by dipping your hand in the sea.

The benefits of nature are well known and when you couple this with exercise then it’s a recipe for good healthy living. As Louis Armstrong famously sang ….

“I see trees of green, red roses too, I see them blossom for me and you, and I think to myself what a wonderful world”

Make the most of your time and health, hopefully it will repay you in the long run

Thanks for reading

Roger