Being strong will enable you to handle the rigors of the terrain as well as prevent injury.

• Your strength training program should focus on your muscles in your legs and your core muscles.

• Strengthening exercises should be done 2 to 3 days per week with at least a day in between for muscle recovery.

• You should do 1 to 3 sets and 8 to 12 repetitions of each exercise or until muscle fatigue.

• The following are some good exercises that you can do at home: Calf raises on a step, squats with your own body weight or holding dumbells at your side, and standing lunges. Proper form is critical. Keep your front knee over your foot. If painful, discontinue the exercise.