Green shoots, check. Blossom on the trees, check. Warm evenings, erm… well, maybe not. But spring has most definitely sprung and it seems summer is eventually making a move this way.

Living on the doorstep of the South Downs, after a wet and grey winter you really can’t help but be drawn to its lush green hills at this time of the year. For those adventurous types looking to head out this week to enjoy a hike or run in our beautiful National Park, here are some great little tips to make the most out of your trail workout.

My top five trail tips

1. Be prepared

It may be glorious weather when you set off, but things can soon change up there in the hills. So, as a wise Scout leader would say, before you set off be prepared: pack that extra layer – ideally a windproof or waterproof one – and some water.

2. Keep safe

Rocky, uneven ground increases the fun and challenge of a run or hike, but also the risk of sprains or strains. If hiking, choose a boot or shoe with ankle support and good grip. If running, watch your footing as you go, keep your eyes on the trail and frequently check five or so metres ahead.

3. Explore the great outdoors

Get inspired and explore lesser-known trails and walks across the South Downs by checking routes others have created on free hiking and run route-sharing websites – or even record your own for others to walk. A couple of the many out there are www.mapmyhike.com and www.strava.com.

4. Good pace

To improve stamina and boost fitness gains from a run or hike, try to keep your pace consistent when heading both up and down hills. Keep your pace even when climbing and ease up on the descents.

5. Try a trail run training technique

One for runners: if you’re planning a trail run, before you go choose a trail type and training technique that will help keep you motivated and that will maximise your workout. Check out my blog for more information on some great training techniques to use on your runs.

  • For more workout ideas and trail running inspiration visit www.stridefit.com/strideblog.

Rob Jones is a personal training mastermind, kettlebell addict, outdoor fitness fanatic and chief of StrideFit, purveyors of fitness bootcamps and personal training in Brighton and Hove.