The same concept applies to
cornering. Drop your centre of gravity by relaxing the legs. Lean into the turn with your hips. Look up and around the corner to completion and accelerate. You do the turn, don’t let the trail turn you. Look where you want to go.
Not at your feet. Plan ahead and look several paces or as far ahead as you can. Glance down if you must but consciously bring yourself to focus up the trail. Similarly, anticipate where you will be, not where you are. On down hills especially, identify the fall line; the direction that water would flow and head the same way whenever possible. It is always safer and quicker not to fight gravity. It often wins. Pacing, tempo and form is
often difficult to maintain given changing conditions imposed
30 ottawaoutdoors
upon us by trail running. Always re-adjust. When it comes to potentially
twisting ankles, tripping, or falling, the key is not to panic. Stay relaxed and continue your stride to recover. The trail demands some special
attention. First of all, don’t let the trail compromise good form. Ideally, you want to run as if you were on a road wherever possible. Notwithstanding, here are some additional things to try: • Lift your feet • Push off your big toe or mid- axis of your foot on difficult terrain.
• If you fixate on obstacles – you will be drawn towards them. Instead, look well ahead, down the trail where you want to go, not at your feet.
• Run down the fall line and be mindful where your
momentum is carrying you
• Clear obstacles rather than deliberately stepping on every root or rock.
• Recognize real hazards like slippery logs
• Make smooth anticipated direction changes.
• Tuck your laces in • Don’t’ follow the runner in front to closely. You want to be able to see the terrain and are likely to shorten your stride.
Happy trails. We invite you to come running with us.
~ Dave McMahon and Lise Meloche Salomon Flight Crew Trail Running Team. Together, Dave and Lise organize weekly group trail runs in the Gatineau Park for adults of all levels and abilities. Visit their website at
www.naturalfitnesslab.com Watch the xczonetv channel on trail running.
www.ottawaoutdoors.ca
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