Trail running is all the rage these days. It is the much-needed breath of fresh air and change of scenery the average treadmill runner craves.
Bounding along a trail, not knowing exactly what’s around the next bend forces you to stay present. It takes the focus off of the miles, calories, or time and onto enjoying the moment.
Trail running also burns 10 percent more calories and helps runners improve their balance and agility. Because navigating a trail requires more lateral movements, moving side to side to avoid trees, rocks, etc., it keeps the core engaged. The trail also requires shorter steps, which are better for your joints.
There are so many benefits to a good trail run, but before you strap on your hydration pack and hit the rough terrain, check out these beginner tips!
1. Check the weather.
Before heading out to the trail, be sure to look at the forecast. Special precautions need to be taken in the heat, cold, snow, and rain.
Depending on the circumstances, you may need more water and fuel or different gear and clothing. There is nothing worse than being wet and freezing in an unexpected rain or dehydrated in unusually extreme heat. It’s always best to be prepared!
2. Shorten your stride.
Trails require your steps to be small, quick, and agile. Staying light on your feet and running more on your toes can help you more effectively navigate the terrain.
Short strides keep your feet stepping under your hips instead of in front of them, which is better for your joints. Shorter strides allow you to react quickly to avoid small obstacles such as branches, rocks, and roots.
3. Be aware of the sunset.
The time of sunset varies throughout the year. Usually, this doesn’t affect many things, but it becomes something to pay attention to if you’ll be trail running.
If you are on a trail when the sun sets, there will be no streetlights to guide you back. Check the sunset, and if you are going to be running in the dark, bring a flashlight or a headlamp!
4. Take it slow.
The reality is, you’re not going to run the same minute mile on the trail as you do on the track. Depending on the difficulty of the terrain, elevation change, and weather, your trail run can be significantly more difficult than a track or pavement run.
Not only do some trails have very challenging hills and inclines, but you also need to watch your step and stay safe. Chances are you won’t be moving too fast at first — and that’s okay. Walking is actually a very acceptable part of trail running, especially on long routes with tough terrain. Take it as slow as you need!
5. Use your body.
Trail running is a full-body workout. Not only is your core engaged as you race up inclines and dart around trees, but your arms are moving around and sometimes out to your sides to help keep your body balanced.
Some runners also use their arms to help push up extremely steep hills, doing a type of vertical crawl.
6. Maintain your posture.
Don’t stare directly down at the ground below your feet. It is of course important to be aware of where you are stepping so you don’t trip, but if you constantly hunch forward you can strain your back and neck, not to mention have a very hard time breathing.
Maintain good posture with your back straight and chest tall.
Do you have any other tips for the beggining trail runner? Let us know in the comments below!
Photo credit: Hannu (Own work) [Public domain], via Wikimedia Commons