Beginning Trail Running
Trail running gear to get you going
The Basics
-Water
-Trail-specific running shoes
-Padded trail-running socks
-Moisture-wicking shorts or tights
-Moisture-wicking shirt and lightweight jacket
-Non-chafing wicking underwear
-Hat with visor (mesh or waterproof)
-Sunglasses (optional)
-Watch with chronometer (optional: altimeter)
-Map or knowledge of trail to be run
-water/snacks: needed if run is long
-Med Kit
The Run
Trail runners, generally are attracted to off-road routes' natural
settings and the peace and quiet of a far off mountain path versus the
bustling noise and confusion of a city street. Not only mentally
refreshing and de-stressing, trails are less physically punishing than
their concrete counterparts.
Trail running tends to be easier
on the body than the road this is mainly due to uneven terrain which
makes every step different. Long and short strides, shifting left and
right forces you to use more stabilizer muscles in the lower legs and
hips, plus you core is engaged dramatically. On a road run you repeat
the same muscle movement and stress the same ligaments over and over.
To
overcome rough trails, you have to learn to slow down or walk over
especially technical or steep sections, not only to avoid tripping but
also to allow muscles to recover and keep you moving efficiently.
Trail
runners often require more recovery between workouts because they
recruit more muscles to stabilize the body while moving over uneven
terrain. Perform core-strengthening exercises on a ball, focusing on
abdominal and hip stabilizers to help develop connector tissue while
giving your joints a rest from the impact of running.
Between
hard, hilly trail runs, include several flat, short, easy trails for
active muscular recovery. Running pace on the road versus the trail is
quite different and should never be used to judge your transition to
the dirt. 10K at seven minutes per mile pace may feel easy and
comfortable on the road, but the same distance on trails may take twice
as long.
Given the varied terrain and rolling topography of
most trails, gauge your workout on a basis of time or distance instead
of pace. Heart rate readings will also tend to fluctuate more
dramatically on the trails as you travel over varied ground. As your
trail running advances, add distance and intensity gradually to avoid
injuries and burnout.
Join a trail race or a running club that
has specific training goals. Preparing for a race can keep you
motivated in training and give you a great sense of achievement when
you cross the finish line.
Contact me for more trail specific training and club running times and schedule.
