Q & A: Claire Smith

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Offroad running has grown a lot recently. When the Xterra series began in 2004, fewer than 50 athletes hit the trails and, in 2011, there are more than 900 per event.

Claire Smith is a 35-year-old running coach who has designed two courses for Auckland runners: a beginner's guide to offroad running, and how to run hills. Total Sport Team & Training will take a group of 12 through their paces tomorrow in the Auckland Domain.

What inspired you to begin these courses?
My role as a running coach and personal trainer is focused a lot on the biomechanics of running and helping clients understand the importance of good form, muscle-balance and run-specific strength when it comes to getting the most out of your sport long term. That is, running at your best without pain or injury.

Many people will be thinking it is only running - but it's not that simple?
A few people are blessed with good biomechanics or simply run within their limits. However, it's when people either pick up running for the first time, or after a long break, or suddenly step up to a new running challenge, that they realise it's not that simple. Running on trails is much better for the body than running on concrete, but it's where people feel they need help.

What advice do you offer?
Be a conscious runner. Many of us go for a run to switch off and zone out, but listening to your body and how it feels in different running situations is key. Also, learning to find and feel your centre of gravity is paramount. Running in it, not out of it, or with it, not against it is the basis of efficient stable running.

What level of runner will benefit from these courses?
Beginner's is aimed at exactly that - those new to off-road or those who feel particularly anxious or at odds when they leave the footpath.

Beat the Hills is attractive because not many people really like hills do they?
And a hill in an off-road event usually puts a hill in a road event to shame, so it's often the first thing people struggle with. It also exacerbates any muscle imbalances which reveal themselves as hip or knee pain, or vulnerable ankles. People constantly dealing with injury get a lot out of our sessions too.

Teaching sessions

Beginner's guide to off-road running

When and where: Tomorrow, 8-9.30am (sold out) and 12pm-1.30pm at Auckland Domain

What: A 90min intro session teaching the basics on the trails.

Beat the hills running

When and where: 10-11.30am tomorrow at Auckland Domain

What: A 90min session teaching you to run up efficiently and down confidently.

Cost: Each course is $40 a person

totalsport.co.nz/training