Masters runners need to hit the trail even more than younger runners. Here's why you should run 75 percent or more of your miles off-road.

REASON NO. 1: STRESS RELEASE

Trail running provides an escape. Try switching from running in an environment of cars, road crossings and city noise to the protective canopy of trees, passing wildlife and the sounds of birds. I always feel more relaxed after returning from the trails. That makes me more likely to run again, sooner.

REASON NO. 2: INJURY PREVENTION

Many running injuries are the result of wear and tear from the same repetitive motion. Trail running helps reduce that repetition by altering your stride as the path changes direction, goes up and down and presents a variety of surfaces and slopes underfoot--all of which, if introduced gradually, strengthen the stabilizing muscles and tendons and help to avoid injury.

REASON NO. 3: HIDDEN FITNESS

A few years ago I noticed my performance in races had decreased, although I thought I was fitter because my training times were fast. I had, however, been doing many of my weekly runs on a flat river trail loop. I started to hit hilly trails a couple of days each week and noticed immediate improvement in my general fitness, a higher knee lift and, while my training times were slower, a big improvement in strength on the hills in races. By training on varied topography, you receive many hidden benefits in full-body fitness that will help on race day.

A COMMON MISCONCEPTION

Runners often think they need to train on roads to race on roads. Most strengthening can be done with trail running, while incurring less risk. Just be sure to do some race-pace workouts on the road to give you confidence and to get you used to the shoes and stride.

Malcolm Campbell is a masters runner, coach and speaker living in Atlanta. He has been a member of three U.K. world championship teams and has qualified for the British Olympic trials four times.

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