Best known as the man that ran 4300km from far north Scotland to the Sahara desert, Dr Andrew Murray has run (and won) trail races all over the world.  He is a brand ambassador for Merrell, as well as a Sports and Exercise Medicine doctor with the University of Edinburgh, and NHS Inform.  His books include “Running Beyond Limits”, and “Running Your Best- Some Science and Medicine”.  Follow him on twitter @docandrewmurray

Having undergone a boost in popularity in recent years, trail running is booming.  And it is no wonder- who would not want to get outside in Nature’s Gym, checking out the sights and sounds of the trail.  It sure beats the treadmill.  And while we intuitively enjoy trail running, science backs up that getting out and going for a run on the trail will make you happier and healthier, and may even help you to live longer.

So let’s get outside. But where to start. It can be quite daunting moving from the comfort zone of the couch or even the gym/ road running.  What top tips can help you enjoy your running and avoid the pitfalls that stop people continuing?

I’ve been fortunate to run with some great people, who have shared ideas to Nail the Trail- and offer beginners or those getting into trail running a few thoughts on how to enjoy your running and stay injury free. Here are my top 5.

• Start slow and build up

The first run I remember doing was 5km.  And that was plenty for me.  Since then I have gradually built up to running much longer distances, but give your body time to get used to it.  Too fast a ramp up in distance is a sure fire way to get injured.

• Get decent trail shoes.

You don’t use a tennis racquet to play squash, and likewise trail shoes are best for trail.  Make sure they are light, comfortable, and have plenty of grip.  Road shoes don’t get you the same purchase on rock/ trail – I can recommend the Merrell Trail Glove 4 as the best I’ve used.

• Run softly

If you are running comfortably and without injury, then carry on doing what you are doing.  But if injuries occur, or if you’d like something to work on then try to run softly.  This decreases the impact on the ground and lessens the chance of ending up on the physio couch rather than enjoying the trail.  Another common error is taking strides that are too long.  If you are not sure, many running shops have treadmills, or a running coach/ physio/ podiatrist or doctor can advise.

• Set yourself a target

The human body functions best when it has a sense of purpose.  Something that it is working to achieve- be that in business, sport, or health.  Aiming to get out a certain number of times per week, or to be able to complete a certain event in say 6 months time may help you get out of bed and hit the trail when its all too easy to pull the duvet over your head otherwise.  Leave your phone/ alarm clock on the other side of the room- this helps too!

• Fuel for the trail

There are many advantages to the trail- but it is unlikely that you will have food and water on tap. Know where you can get food and water, or carry some with you.  There are some fantastic lightweight rucksacks out there that can carry the house keys, a phone, £10 in case you need it, and a little food and water to keep you going.  Wrap everything except the water in a plastic bag, in case it rains.

Hopefully this provides a starter for five to get outside and hit the trails.  Enjoy.