Most runners can adapt to running on uneven terrain if they warm up gently, gradually introduce the feet to terrain, and take an extended walk break when there are problems. Many of my e-coaching clients have found that gentle to moderate terrain training has strengthened the lower legs and has reduced ankle problems among those prone to them.
If you have unstable ankles or a history of foot issues from uneven terrain, you must be extra conservative in warming up and when running terrain segments. Follow the instructions presented next, but go into a conservative walk before running over terrain that could cause injuries.
Once your feet, legs, and muscles have adapted to uneven terrain, regular runs on grass, fields, and trails will maintain these adaptations. At least one day a week, during one of your short runs, find a stable area of grass or dirt, and run gently for two to four segments of about five minutes each.
Warm up by walking for three to five minutes on stable terrain. Staying on stable terrain, do a gentle warm up with more walking than you plan to use later for five minutes. During the next five minutes, still on stable terrain, gradually ease into the Run-Walk-Run strategy that you will be using later in the run. If all is well, begin your terrain segment with 20-30 seconds on stable grass or dirt, followed by 30-60 seconds of gentle walking to allow the feet and ankles to adapt. Continue to alternate segments three to four times, gradually increasing the roughness of the terrain until it simulates the type of terrain you want to prepare for. Don’t get into an uncomfortable situation. Walk gently for two to three minutes and start over again, gradually increasing the roughness of the terrain.
At first you should do only five minutes of these segments. Gradually increase the number of segments until you are doing 5-10 × 5-minute segments. This allows the feet, ankles, and legs to adapt to uneven terrain.
Don’t keep running on terrain that could produce injury. Structure the terrain segment so that you have a stable area within a few steps and move to that area when needed. Don’t hesitate to walk as much as needed between terrain segments.
There is no need to run over very rocky and risky terrain. Even in races, you should walk gently through such areas.
If you have not run on uneven terrain for several weeks, ease back into this by using the starter workout first. Those who have problems with unstable terrain need to be careful and should use an even more conservative approach to the terrain than suggested previously. All runners should run these terrain segments slowly during the first few workouts.