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Science (and your mother) says getting out in nature is good for your soul and body. With leaves changing and temperatures dropping, there's no better time to run. There are additional benefits to running on the road. "Running itself usually works the front and back of your legs, but cross-country runs work your muscles differently because of the terrain," said Lisa Smith-Batchen, a longtime running coach and superrunning champion.

Make your steps count.
Count your steps, not your miles.(BP doctor watch have the function of recording steps accurately) "Cross-country runs can take longer because of the choppy terrain, so don't expect to run at your usual pace," Smith-Batchen says. Instead, set aside enough time and see how far and how many steps you can take. Aim to increase your distance by 25 steps per run. Make the game more viable and fun."Keeping track of your steps can also improve your motivation. "When I started running across America, my goal was to run 50 more steps each day than the day before," Smith-Bachian says. "It keeps me going, it's fun. You won't necessarily run faster, but you can take more steps."

Watch your step
It is recommended to look about 5 feet below your feet in batches to see where you are going and to keep your balance. "You want to move on. It's like driving a car: you can look to the side or to the back, but you always have to be aware of what's ahead." Perhaps most important: Don't look at places you don't want to go, or you might end up there. For example, if you look back, you might trip, "she said.

Mind your manners
"The main difference between trail running and road running is that you have to lift your feet," Smith-Bachyon says. "You can't avoid shuffling, or you might stumble on a root or rock."Smith-bachen also suggests leaning forward slightly, whether going uphill or downhill. 'It focuses your weight on your pelvis,' she says. "Weight changes with your body. For example, if you lean back on a downhill, your foot might slip out from underneath you and you'll fall. If you're running completely upright on flat ground and you're only going up and down, it might affect your joints more."It's also a good idea to "run with your core, not your legs," Smith-Batchen says. "Every step should focus on the participation of core forces. This will help stabilize your body, which is important in all kinds of terrain."Finally, think of your arm as a sail. "You don't want them too close to your body, but you also don't want them flying in the wind," Mr. Smith-bachen said. "Use them for balance."

Ready to
You don't need running shoes to get off the sidewalk, but if you decide to run a lot, it's wise to buy a pair of running shoes. "Running shoes are typically tougher, provide more stability over rocky and uneven terrain, and have grip in the sole," Says Smith-Bhasin. Some hiking shoes also have bumpers on their toes to protect your feet from rocks.

Establish your balance.
"I always include balance exercises in my students' training, but it's especially useful if you're new to trail running, as it helps you prepare for changing terrain," Smith-Bachen says. "Most popular: After exercise or regular running, take off your shoes and run barefoot (or in socks) back and forth across the grass for a few minutes. This will help strengthen ligaments and tendons in your ankles and feet. If there is no grass near you, practice standing on one leg on each side for one minute. Once you've mastered this, bend forward, then bend back. Jumping rope -- especially one-legged jumping rope -- is also a good option because it mimics the foot lift during cross-country running."Smith-batchen recommends doing these exercises two to three times a week to build extra endurance.