PERFORMANCE
TRAIL RUNNING
Trail running is something that all runners should include in their training routine. If you are looking for a workout that has a lower risk of injury compared with running on pavement, and will strengthen your feet, ankles and core, increase your speed up and downhill, and give you a greater endorphin-rush than running on roads, then it’s time to hit the trails. The combination of a soft, variable running surface with being surrounded by nature instead of inhaling car fumes means trail running is growing fast in popularity. Follow these top tips to get the most out of trail running…
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FORGET YOUR PACE Running on trails is slower than running on roads, and if you are
always looking at your watch wondering why you can’t maintain the same pace as you can on the road then you will never enjoy trail running. Don’t even look at your minute per mile pace, just run at a pace that feels comfortable. This will vary enormously depending on the trail so simply enjoy the feeling of running in nature rather than trying to run at a certain pace.
shorten your stride. This causes your body to be more centred over your front foot, resulting in better balance and greater ability to react to the variable surface of trails.
need to see where your foot will land since every step is pretty much the same. This means your body can anticipate the best position to be in to promote an efficient running style. In trail running every step is different, so it is important to look about two metres in front of you so your body can prepare for the varying terrain ahead.
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mindset from running a certain distance to running for a certain time. Having the
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RUN FOR TIME NOT DISTANCE When running trails change your
WATCH WHERE YOU ARE GOING In road running you don’t really
SHORTEN YOUR STRIDE Since trails involve running on uneven surfaces you will need to
freedom to run wherever a trail may take you is one of the joys of trail running. Having to stick to a set path to make sure you run a certain distance defeats the purpose. Even the same trail can take less or more time depending on the conditions – a muddy trail in midwinter will be considerably slower than the same trail on a dry summer day. So simply enjoy the run without worrying about if you are faster or slower, or whether you’ve run further than previous runs, or not as far.
5
TAKE NOTE OF YOUR SURROUNDINGS Many trails aren’t marked on your
iPhone’s Google Maps, so if you get lost they won’t help you much. Pay attention to where you are going, which paths you take and which paths you don’t take. Trails can look very different coming from one way compared to another, so whenever you make a turn look behind you and see what that turn will look like when you are running from the other direction. Many trails will be waymarked which makes them easy to follow, but it is very easy to miss route markers so pay attention! If you have a map of the area refer to it regularly, not just when you are lost. Check the map at any main trail junctions so you know where your current location is.
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WEAR THE RIGHT GEAR Trail running shoes are usually set lower to the ground to give greater
stability and have different soles to give greater traction on mud and rocks. There are different shoes for different
conditions, but if you are just going to run easy trails every now and then there are some good hybrid shoes that are made for road and trails. The second consideration is taking a small back pack or bum bag to carry maps, phone, water, food and wet weather clothing.
to trip you up. Get into the habit of lifting your feet a little higher than normal or you’ll find yourself going face first into the ground. As it’s inevitable you’ll be training on hills, you will become more efficient at doing this, as the hills force you onto your forefoot.
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LEAVE NO TRACE Make sure you leave the trail in the same state you found it. Take
out any gel wrappers and any other rubbish you have. Stick to the main trails and avoid taking shortcuts or routes to avoid mud or water as this helps to prevent erosion. And remember to always shut gates, to keep animals in!
HAVE FUN! Trail running allows you to get out into nature so make sure you take
in the sights, enjoy the fresh air, relish running in mud and let yourself go running downhill. Let yourself feel like a kid again!
ANDY DUBOIS Andy is an elite ultra marathon runner and a qualified personal trainer and exercise coach.
www.andydubois.
blogspot.com,
andydubois@hotmail.co.uk.
LIFT YOUR FEET Unlike road running, trails present all kinds of obstacles just waiting
on
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