There is nothing like running somewhere different, where the cars can't go and where you can have a one-on-one with Mother Nature. Trail running is to running like mountain biking is to road cycling. Every step is unique and every run develops focus, balance, coordination and strength.

Some trails are paved with limestone, like the Lakefront Path, and are more predictable. Other trails, like Palos Forest Preserve or Kettle Moraine in LaGrange, Wisconsin, are single-track trails with rolling hills, rocks and tree roots.

Trail running improves balance and coordination and keeps you in the moment. You really need to focus on where you are going to put your foot on the next stride and how you are going to tackle the next hill; that is what makes it so interesting. Your risk for overuse injuries is much lower than road running because the terrain is more forgiving on your muscles, tendons and joints, and you are utilizing so many more muscles. Every step is unique and different.

Safety first When heading out to the trails, make sure to run with your buddies or dog, tell someone where you are going, and take a cell phone with you for safety. If possible, take a trail map with you and keep track of where you are along the trail as you go.

Adjust your form While trail running, keep your elbows out a little wider for balance. Your stride is a little different than road running because you will need to clear rocks and tree roots and lift your feet a little higher off the ground. You may also need to hop left or right to bypass things on the path like tree branches.

Eyes on the trail The key is to keep your eyes on the trail and focus on where you are going to take your next step. It can be tempting to look at the nature around you. If you want to look around, you should walk or stop.

While running, look ahead about three feet on the trail and find where you are going to step for the next four to six strides. This keeps you focused and in the moment, and I find this to be the gift of trail running. You will begin to instinctively know where to that line is as you become more comfortable on the trail.

Slow down Don't expect to run the same pace as on the roads. The terrain alone will be more challenging, let alone the rocks and other objects on the trail. Slow your pace and develop a tempo within the trail. Sometimes that may mean walking the hills and running the downhills and flats. Find a pace where you can enjoy the terrain.

Technicalities Take short, quick steps when running up hills, or power walk if you need to. It is just like changing gears on your bike when you ride up hills. Use your gears and shorten your strides and soon you will find yourself on top of the hill. Be the hill; don't fight the hill. Conserve your energy on the uphill so you can take advantage of the downhill.

On the downhills, lengthen your stride and keep your weight slightly forward and arms wider. Find your line and relax into it. Think of taking quick steps, never landing fully on each foot.

Most importantly, have fun on the trails. It is a serene place dedicated to people who move. It is a great way to mix up your regular running routine, get stronger and see new sites along the way.

Jenny Hadfield is the co-owner of Chicago Endurance Sports and author of Marathoning For Mortals. She is also an avid trail runner and adventure athlete. Contact her at coach@jennyhadfield.com.