Trail running How to avoid a twisted ankle
By Dave McMahon Running on forest trails is an all-season, all-
terrain, all-natural, clean oxygen-rich experience for both the body and soul. Our minds and bodies are wired for nature and respond best to a natural training environment.
enhance your dynamic range in cardiovascular zones. You can run a different route
every day and never get bored. Even the same trail, changes with the conditions. Negotiating a windy hilly
narrow foot-path at speed, creates real-time problem- solving opportunities. Trail running is about mental fitness too.
The variety of footing, pace
and stride in trail running will add longevity to your running career. Put some fun into your run!
In terms of fitness, it is a concentrated total-body workout, which develops power- endurance, agility, balance and core-strength to degrees that you just cannot easily achieve indoors or on the roads. It is the practical application of all your core strength and conditioning. A trail will induce far more
natural intervals than could a structured workout. This diversity provides a much better training effect than running on a treadmill like a gerbil. Compared with running on
city sidewalks, the variety of single-track trails that you will discover in the forest, will greatly
28 ottawaoutdoors
What could be cooler than you and your friends being covered from head to foot in mud?
First Steps To a neophyte, trails may be intimidating. Rocks, roots, mud and steep descents can test the nerves whilst the climbs challenge the heart, lungs and legs. Technical trails can be a seasoned track-star’s kryptonite.
Big questions Let’s address the biggest concerns right away. People are most often worried about: • Coordinating their way through rocks roots and mud without
looking like a marionette; and
• Twisting an ankle. You have a much greater
chance succumbing to over-use injuries from repetitively running on hard pavement, than injuring yourself on the trails. People do fall in the woods, but they only make a sound if others are there to hear them. You will be amazed at what
people can safety run down, with smart progressive training and commitment. Start slowly, on easy terrain while maintaining good running form and a full stride. Gradually, increase the difficulty. Eventually all stones, rivers, and logs will disappear beneath your feet. A twisted ankle is the perceived
barrier for many runners hitting the trails. So here are some survival tips: Let’s start with footwear. A
neutral training flat with an aggressive tread is fine to begin with. Avoid shoes with excessive control that pushes your foot to the outside. Seek out shoes that are light-weight, low to the ground, have grippy tread, sporting a wide heel. Nearly all trail-running
challenges including rolled ankles can be attributed to Basic Running Technique Fundamentals. Things that you can get away with on the roads will bite you on the track and trail. Go to the track and re-learn to run. You’ll want to quickly strike the ground mid to forefoot, kick your heels up and knees will follow. The less time your foot spends on the ground, the better. Let’s address the basics in more
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