Hydration: The Key to Performance

Proper hydration is at the forefront of any activity you plan to participate in. If your body is in motion, then you need to make sure that you are hydrated. Water is essential to the human body. 60-70% of our body mass is water, up to 90% of our brain mass is water, and up to 75% of muscle tissue is comprised of water. Water is also the main component of blood – the important carrier of glucose, oxygen and other nutrients. In general, your body loses 64-80 ounces of water daily through urine, feces, sweat, skin, and expired air. This water needs to be replaced by daily fluid consumption of 64-80 ounces. Another, albeit much less scientific, way to determine daily fluid requirements is to evaluate your urine. Dark and concentrated urine is indicative of inadequate fluid intake. Urine should be pale yellow to clear, and copious. Trail running is a four-season sport. You can run in practically any weather condition, on virtually any terrain.

In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate before any event. The cliché eight glasses a day does not take into account your standard active athlete. If you are training in the heat, you need not worry about how many glasses you are drinking but rather concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. This will ensure that your cells with be maximally hydrated at the start of any workout. Although water is great to be drinking if you are planning on sitting still all day, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes. During the trail run itself, focus on continuing to sip continuously from your water bottle. It is best if you can either run with a handheld water bottle or find a comfortable hydration pack. Weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while running, rehydrate with 24oz of liquid or 150% of your total water loss. In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won’t be losing as much liquid through perspiration, you still need to have liquid on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty.

Choosing the right liquid is critical to your hydrating success. Find a carbohydrate drink that will sit well with your stomach and budget. If you are racing, train with the drink that will be provided on the course, since that will be what you will drinking once you get out there. Find an electrolyte containing beverages with 4% to 8% carbohydrate. Drinking a 10% carbohydrate solution can potentially cause gastrointestinal issues, which can be considerably uncomfortable regardless if you are training or racing. The high sugar content can slow the release of fluids into your intestine and delay the rate of absorption. With a 4-8% combination of carbohydrates your body is able to absorb a proper balance of electrolytes which is recommended for any events lasting longer than an hour. Though beverages with caffeine provide hydration, they are not the best choice as excessive caffeine consumption may interfere with sleep patterns and will have a mild diuretic effect. Try to limit your intake of these liquids throughout the day especially if you are planning on a long distance trail run.

Get the Gear: Finding the Right Hydration System

If you are just getting into trail running you need to find the hydration system that will work best for you. This can take time and will only improve with experience, so be patient. For a long distance training trail run, find a hydration system that is lightweight, comfortable and will be able to carry enough liquid to meet your hydration needs. Personally, I prefer to run with handheld water bottles, because holding the water bottles reminds me of the need to drink. If I run with a hydration pack, I find myself becoming consumed in the run and forgetting to drink. However, by holding the bottles I have a constant reminder that I need to stay hydrated. The only downside to carrying water bottles is that you have something in your hands. This can become a problem on a long distance run when your body becomes fatigued and the last thing you want to do is hold onto a multi-pound water bottle. That is why running with a pack can be an advantage.

In the beginning, hydration packs were cumbersome and not worth the discomfort that they brought. However, in recent years that has changed as the outdoor industry has consistently improved on the lightweight, comfortable hydration pack. In cool weather conditions a pack is ideal. When you first start out running more than likely you will be wearing excess clothing. Shedding a few layers with no where to stash them can be a problem; however, with a pack you can easily stuff them away. Then if the weather turns malo you can just pull them back out. Also, since more than likely you will not be drinking as much liquid you can better regulate how much liquid you are carrying by how much fluid you put into the bladder. If you enjoy running with a hydration pack in warm weather, look for one that will be able to keep your back cool. The main problem I found with early hydration packs was that they trapped the heat expelled off your back. I found myself loosing an enormous amount of liquid from the sweat caused by the rubbing of the hydration pack and my back. Either choose a hydration pack like the Patagonia Houdini Hydration Pack that has mesh shoulder straps and an air flow system or use a lumbar pack like the CamelBak Alterra Hydration Pack to remain cool and hydrated in the hottest of conditions.

Watch Your Calories: You Need Fuel!

If you are planning on running over an hour then you need to make sure that you take into account your nutritional needs as well as hydration needs. Your body size and the activities you choose will determine how many calories you need to consume while exercising. Typically, most experts recommend that athletes eat anywhere from 100 to 150 calories per hour to maintain proper glycolic and caloric balances. Regardless of what type of food or gel you use for fuel delivery, carbohydrates remain your best source of energy for training and racing. Remember not to shun real food for synthetic food options. Fig Newtons, Banana, Peanut Butter sandwiches and Larabars are all great options that can be easily packed into a hydration pack or carried on a trail run.

As your body pushes the limits, make sure that you are providing it with the right fuel for the job. To sum up, staying properly hydrated throughout the day is crucial to your workout success. Find a 4-8% carbohydrate drink that your stomach can tolerate if you plan to be running longer than an hour and plan to consume 100-150 calories per hour of exercise. Finally, experiment with different hydrating options until you find a hydration system that works for you. Everybody is different, but taking the time and finding the right way to stay hydrated and fueled will yield major advantages for any athlete in any discipline.

Best in Trail Running Brands – Altrec Outdoors

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Best in Trail Running Brands – Altrec Outdoors

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Running hills is an important part of your training, because it strengthens your legs and ankles, increases your aerobic and anaerobic capacity, and increases your tolerance for lactic acid. When you run hills, you're not only moving your body laterally, as you do on level ground, but you're moving your body against gravity. Thus, hills offer resistance training that helps strengthen your body.

Four Phases to Hill Running

There are four phases to running hills.

1. You can't run the hill and you walk it
2. You run the hill at a very slow jog
3. You run the hill at a faster pace but slower than your normal pace
4. You run the hill at your normal pace

If you're not used to hills and you think you'll never get out of phase 1, don't get discouraged. Just be patient and let your body work itself through the four phases. The time will come when you'll be in phase 4, and you'll run the hills without even thinking about them as hills.

Hills, Stairs, Use What You Have

Many routes used for LSD have hills, and you can use those hills for hill training. You can increase your pace up or down the hill as a fartlek and then continue your run at your LSD pace, or you can stop and run intervals up and down the hill for a few minutes. If you don't have hills in your area, try running stairs or using a tread mill with a steeper incline.

Don't Overdo a Good Thing

Hills put high stress on your body. In addition to the stress of moving your body horizontally, you are increasing the stress due to overcoming gravity to move your body vertically, and the effect on your body is like you're running much faster. Because of this higher stress, don't do heavy hill training more often than once a week. During the rest of the week when you encounter hills during your run, consider the hills as LSD training and run them at a slower pace and then continue your run.

You Look Different When You Run Hills

When running hills, you'll use a different running form than you do on level ground. Take smaller steps. Pump your arms and raise your knees higher to get more energy into your running. Some web sites recommend that you lean backwards when going up hills (I think the goal is to be perpendicular to the road), but I've found that the opposite works best for me. I lean into the hill such that my body remains vertical (I do the same when I'm hiking), and I run more on my toes while going up a steep hill. I take deeper breaths to get more oxygen. When I run down hills, the web sites and I agree that you can lean

forward to get more speed. This time, gravity is your friend, and you can get increased speed with less effort. However, be careful, because if you lean too far forward, you'll lose your balance and fall. When going downhill, I take longer strides to accommodate the faster pace. Unless you've trained for running with longer strides, be careful because using a longer than normal stride increases the risk of shin splints or other injury.

That Big Hill is my Buddy

Hills can be your friend, so welcome opportunities to master them! There was a large hill near my home in Massachusetts. The elevation change to the top was about 400 feet, and the distance to the top was about 1/2 mile. When I first moved there, I had to walk up the hill. However, after a while, I found I could jog up the hill. Then I found I could run up the hill at my normal pace. And then I found that I was going up the hill and not even thinking about it. That hill had become my friend. I was glad for all of the hill training I received in hilly Massachusetts, because when I ran the Foxboro Marathon, the route was a circle that included a big hill like the one near my home, and to complete the marathon I had to traverse that hill three times. Here is a picture of the hill near my home, taken from Google Earth.

Mt. Lebanon, Pepperell, MA

Here are links for learning about hill training and the advantages you'll receive in your running and racing

Links

Hill Running Made Easier
by Jeff Galloway

Everything You Need To Know About Hill Training
by Runner’s World

Hill Training for Runners (DISPLAYING ALL ARTICLES FOR Hill Training)
by Runner’s World
 

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The article went even further to put forth the idea that perhaps no shoes were better than any shoes. References to Oregon University training groups and African runners seemed to infer that running in bare feet not only strengthened the feet, but also resulted in fewer injuries through improved running mechanics. It went on to propose that modern shoes encourage heel-striking on touch-down, while bare feet resulted in forefoot landings that absorb ground forces much more efficiently, with less wear-and-tear on the body.

I found that this article provided an important message to athletes – competitive and recreational – by identifying common flaws in the way running technique has evolved throughout the “civilized” world. Working with athletes on a daily basis, I find that I am constantly correcting technique. Athletes are over-striding, under-striding, running too tall, or running too low. Foot strike is a common problem with heel strikers outnumbering those landing on their forefoot – even when sprinting. It would be irresponsible of me to attempt to direct them to a pair of shoes that would solve their problems, rather than teaching them proper running technique.

An additional issue is that proper running technique allows the body to appropriately prepare itself for harder surfaces, thereby mitigating impact forces. The concept of “muscle tuning” has been studied over the last two decades, primarily by University of Calgary researcher Benno Nigg. His research has shown that a runner’s musculature can compensate for harder surfaces and stiffer shoes by dampening the impact on ground contact. The proprioceptive abilities of the human foot allow the muscles and tendons to prepare for ground impact based on the information gathered from the previous step. It is well known that the musculature of the lower leg is pre-activated as the foot approaches the ground. The human body constantly searches and activates for the optimal level of stiffness to minimize stress and injury, while improving performance.

As such, I have found that there are many “truths” in the world of running technique, athlete training and shoe development that every serious running athlete – both competitive and recreational – should be aware of:

- Running shoe companies rely on athlete endorsements and “technological” advances to secure their share of the market.

It has become painfully clear to me that running shoe companies are more interested in producing a running shoe that gives the appearance of addressing performance and injury issues rather than “actually” making you faster and reducing injuries. Unlike the computer industry, where advances in technology every cycle lead to actual improvements in speed and performance, the shoe industry suffers from a case of technological impotence. No one (including shoe developers) really knows if so-called “improvements” in a shoe will yield better performance. Concepts like Air, Gel, Torsion, Shox, Hydro-Flow and Motion-Control are marketing bait for consumers. In most cases, these names resonate as common-sense improvements to the average person. “Yeah, sure I’d like to run on a cushion of air,” you think to yourself. Other times, oxymoron-like phrases such as “cushioned-support” strangely sound like they might just work. One shoe company’s website included specification sheets in PDF format that looked no different that ones you would find for a motor vehicle or plasma screen TV, with dimensions, weight, technological advances and proprietary components. Yet, despite all these sexy features, runners still seem to get sore injured.

While cushioning and shock-absorption by a running shoe appears to be the biggest priority for shoe developers, use of an overly cushioned shoe can interrupt the process whereby the body is optimally “tuning” itself for ground impact. A running shoe that is too soft can overly-stiffen the muscle-tendon complex and create problems for an individual. I often hear of complaints from athletes that they cannot “feel” the ground and their joints – particularly knees and hips – feel stiff when wearing well-cushioned shoes. Problems can also be found with shoes that are overly stiff or supportive. Again, the foot and musculature cannot properly adapt to the surface upon which it is traveling, leading to higher impact forces and more problems with injury.

Since the early days of Adidas and Puma, using athletes to serve as spokespersons for running shoes was a no-brainer. If Frank Shorter or Steve Prefontaine wore these shoes, obviously you too will benefit from buying a pair. I am pretty sure that kids buying a new pair of Puma’s do not actually believe they will run under 9.70 seconds in the 100m like Usain Bolt, but wearing a new pair of shoes with Bolt’s name on them will surely get you some great compliments at the local track meet. In one ironic story, I heard that an elite triathlete was sponsored by one shoe company, but didn’t like the way the shoes fit. She proceeded to take her sponsor’s shoes to a cobbler, and had him take off the uppers and put them on the soles of a different brand shoe that she felt were more comfortable. In another case, a track and field athlete went directly to his sponsor with another brand of shoe and said, “Make me one like this and then put your logo on the side – then I’ll wear it.” So much for sincere and genuine athlete endorsements.

- Running technique is abysmal for most recreational runners.

On many occasions while I am driving down the street, I see a recreational jogger or fitness ‘enthusiast’ slogging it out on the pavement. My first impulse is to jam on the brakes, jump out and provide some tips on how to minimize the hatchet job I am witnessing. It is the same visceral response you would get if you saw someone trying to mug a senior citizen at the side of the road. Most of the injuries that are experienced by recreational runners are the result of a combination of poor running mechanics over too long a distance. Poor running technique typically involves greater degrees of flexion at the knees, hips and ankles, thereby increasing wear and tear of the joints over long distances. This is exacerbated by running on hard surfaces and $500 worth of high-end running shoes and orthotics will not significantly mitigate the impacts.

Education (or lack thereof) is the main issue at hand here. Like with many other necessary skill-sets that should be paid more attention (i.e. eating, communication skills, financial management, etc.), our formal education system does not appropriately prepare individuals for future application of these skills. While math, geography and biology are all important subjects, the physical education system does not properly prepare students to move efficiently. Running is considered a general conditioning method, as well as a punishment for various transgressions. Fatigue and a sore body are considered simply symptoms of a “good” workout. Run someone around the school yard with poor mechanics and, presto, you can be rest assured they will be tired and sore.

Teaching our youth to land on the forefoot with good posture results in better performance and less wear and tear. Their muscle tuning abilities are enhanced and they are better able to cope with higher volumes of running shoe they decide to pursue a recreational or competitive career in a running sport.

- Volume of training is not being properly managed by recreational and competitive athletes.

If you jog down the block with bad technique, the effects on the body will not be felt. However, if you run for 50 miles throughout the week, chances are you will notice some tender knees, hips and/or feet. The accumulation of poor technique will bite you in the butt. Even those with good running technique and expensive running shoes will not last long if they are constantly over-reaching in their training.

When volume is excessive, injuries to the feet and lower legs are common, including stress fractures and soft-tissue problems. Under fatigued conditions, the ability of the lower leg musculature to properly “tune” itself for foot contacts is greatly diminished. This results in harder impacts and a higher probability of injury.

- Many recreational runners are not integrating appropriate supportive strength and conditioning protocols.

The landing forces during running can be as much as three times the body weight of an individual. While the act of running can condition the body to manage these forces, appropriate strength and conditioning protocols can help to further mitigate impact forces. Vertical loading of the body through weight training can help to strengthen posture and improve lower body strength. A simple exercise such as squatting – either with body weight or an external load – can help to load the glutes, hamstrings, quads and calves. The connective tissue in the hip, knee and ankle joints will also undergo an adaptive response that strengthens the kinetic chain in both propulsive (concentric) and shock-absorbing (eccentric) movements. In addition, specific drills and plyometric exercises can help to not only develop good running mechanics, but also strengthen the legs and feet to behave in a more elastic fashion.

Runners that are looking to improve performance and injury resistance should first look to strengthening protocols before relying on a new pair of shoes to cure what ails them. Unfortunately, running is often promoted as an easy way to get in shape. Many times people are told that all they have to do to prepare for running is “buy a new pair of running shoes.” The truth is that preparation for running should include instruction on running technique, progressive strength training and a gradual increase in the volume and intensity of work when undertaking a training regime. While buying a new pair of running shoes may be required, it is probably one of the least important steps that will be taken in this process.

- Awareness of exposure to hard running surfaces must be improved among recreational runners.

The phrase “hitting the pavement” has been used irresponsibly in the running community. Paving stones and pavement were initially used to provide a stable and resilient surface for vehicles – not marathoners. Since we cannot provide Mondo track surfaces all around our communities, runners will have to suffer through longer distance runs on concrete and asphalt. However, we can mix up our running surfaces during training. Many runners think that if they will be competing on a paved surface, all their training must take place on the pavement. Not true. Boxers expect to be punched throughout their fights – some more than others. However, they are not continuously punched throughout their training sessions. Avoiding punishment in training is common sense – for both boxers and runners. Running on softer surfaces – like grass, turf, wood chips or rubberized track surfaces – for a good portion of your training will save your body from excess punishment. Additionally, some of the softer surfaces, like grass and wood chip trails, can help to strengthen your feet and ankles.

Expensive running shoes will not ensure that you are fully protected on paved surfaces, particularly as you accumulate significant mileage under your belt. Thus, you must be proactive in selecting alternative running surfaces to alleviate the stress of training for long distance events. You will find that when you return to pavement, you will have more spring in your step – without the hit to your wallet.

- Going barefoot for all your training is not the answer.

Many barefoot running advocates state that running shoes take us out of our natural running mechanics. Modern running shoes encourage heel-striking and result in greater impact forces on the body. While I agree with this assertion, I do not believe that everyone should throw out their running shoes and start training in bare feet. I am an advocate of teaching individuals how to run properly – even in their regular running shoes. Believe it or not, you can land on your forefoot when you run while wearing conventional running shoes. The shoes not only protect your feet from sharp rocks, broken glass and dog poop, they provide the necessary cushioning and support should you mis-step or fatigue and begin to land on your heels. If you do fatigue and lose your technique, the obvious course of action is to stop running and discontinue your training.

If you choose to go barefoot, I would suggest that you do it for sessions where you can be assured that your running surface is relatively safe (i.e. no glass, thumb-tacks, pot-holes or gopher holes). Well managed grass playing fields or modern turf fields are a good place to start. You many not choose to run your longer distances in these environments, but you can definitely carry out interval or speed workouts in relative comfort. You can also practice various running drills (i.e. marching, skipping and running high-knee drills) to reinforce good technique and build foot and ankle strength. Additionally, you can integrate low height plyometrics in bare feet in the form of multiple hops, skips or bounds to further enhance foot strength and elasticity. This barefoot work could be performed one to two times per week, with your longer running workouts taking place on other surfaces with your running shoes.

Other alternatives for barefoot running can include use of light-weight, form-fitting shoes such as the Vibram Five-Fingers product. These shoes fit like gloves for your feet, with your toes sliding into their own individual pockets. On their web site, Vibram states the following:

“FiveFingers footwear connects you to the earth and your surroundings in a way that is simply not possible in conventional shoes. It puts you in touch with the earth beneath your feet and liberates you to move in a more natural, healthy way. FiveFingers stimulate the muscles in your feet and lower legs to build strength and improve range of motion. Our customers report an increased sense of balance, greater agility, and visibly improved posture.”

While I have not tried the Vibram product, I feel that there is some validity to athletes using this type of footwear for a portion of their training. I would, however, be concerned that some individuals would over-use this product initially, creating stress issues for the feet and lower-legs. As with any significant change in footwear or technique, the initial stages of trials should be handled with caution, allowing for a “breaking-in” or adaptation period.

Concluding Remarks

As a result of Christopher McDougall’s article and my review of the recent research in muscle tuning, I have been paying closer attention to athlete behavior around their footwear choices and my selection of running surfaces for training. For softer surfaces, like grass and modern turf, I often opt for lower profile shoes with less cushioning so that the athletes can feel the ground and strengthen their feet. We will also do some running in bare feet, along with various drills and plyometrics, on grass and turf surfaces. The overall volume of such work is carefully managed to ensure that we do not create any overuse problems. I will always check with the athletes the day following our training session to determine if any foot soreness resulted.

I also make a point of telling athletes not to blow their bank accounts on footwear. Many of the athletes that I work with fall in the 18 to 25 year age range that is easily swayed by athlete endorsements and fancy marketing claims. I would rather they buy a number of pairs of shoes (for various uses – running, field work, weight training) for under $80 each rather than spend $200 on one pair. I spend many hours per week teaching athletes how to run properly so that they don’t have to rely on the shoes for injury prevention and performance. This concept is best described by the Chinese proverb: “Give a man a fish and he will eat for the day. Teach a man to fish and he will eat for a lifetime.” The irony is that most of the running shoes we buy are now made in China.

Written by Derek Hansen

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Trail running can be an exciting way to mix up a stale running routine. Try hitting a trail instead of the road once a week as a way to keep your fitness habits fresh. Trail running can also be used as a type of cross training. Sure, they are both running, but a challenging trail will make you feel like it is an entirely different sport.

• Start Slowly – Just as you wouldn’t advise a beginning runner to start out with ten miles a day, you shouldn’t start with a hefty trail run. Acclimatize your body and feet to the different terrain by beginning with less rugged trails for a shorter amount of time. Gradually work up to the tougher stuff.

• Watch Where You’re Going – Trails have more obstacles than roads so you must pay more attention. You don’t want to be looking at your feet with rocks, roots, logs, and branches up ahead. Keep your head up so you can avoid stumbling over obstructions, especially when running downhill.

• Fuel Your Body – When you are in the backcountry the only food and water you’ll get is what you bring with you. Carry an energy bar or two (or gel) and some water, taking small sips as you go. If you’ll be gone for awhile, some trail runners prefer a trail mix.

• Proper Attire – Watch the weather so that you will know the conditions you’ll be facing. The weather can often change unexpectedly, especially at higher elevations, so you’ll want to be prepared. Take along a light water repellent jacket, a hat, and some sunscreen. Make sure you are wearing the correct trail running shoes and make sure your laces are tied. (You’d be surprised how often people trip because they forgot to double knot their laces.)

• Keep in Touch – Know where you are going before you get there. Try to run with a buddy when possible. If you do go solo, tell someone where you are planning to run and when to expect you back. If you run into serious trouble, it will give a starting point to find you. You can go to www.nps.gov for maps of national park running trails or plan your route at www.usatf.org.

• Run for Time Instead of Distance – Plan on running for a set amount of time rather than for a set number of miles. Running on trails is a lot slower than running on the road. In fact, running over steep hills and difficult terrain can double the time it takes to cover a mile. “Experienced trail runners cover about six mikes an hour,” says Scott Jurek, seven-time winner of the Western States Endurance Run. “Less-fit runners should target four.”

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Follow these tips for happy trails wherever you run.

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By John Klich

Trail running is as natural as running could ever be. The first people to pick up the pace and start striding along did so not on roads, tracks, or treadmills, but on dirt paths, animal trails, and in open meadows. This was the way people first ran. It was trail running and it made them strong and balanced and it can make you a better runner too. Many runners are recognizing the advantage of taking their training to the trails and strengthening their road performance in the process.

Trail running is as natural as running could ever be. The first people to pick up the pace and start striding along did so not on roads, tracks, or treadmills, but on dirt paths, animal trails, and in open meadows. This was the way people first ran. It was trail running and it made them strong and balanced and it can make you a better runner too. Many runners are recognizing the advantage of taking their training to the trails and strengthening their road performance in the process.

The variability in terrain makes trail running uniquely challenging. Hills and descents are typically steeper, the ground is uneven and can frequently change in consistency, and trails are often complicated with roots, rocks and narrow twisting turns. These characteristics of trail running place a set of demands on the trail runner that are different from road running. Understanding how the body adapts to these demands helps one appreciate the benefits of trail running.

Collateral leg muscles work to stabilize the ankle and foot — helping to later prevent shin splints and other running-related maladies. A strong and supple core develops as the abdomen and back muscles strengthen and provide lateral agility and responsiveness. This dynamic and powerful core becomes the foundation for balance and stability, also assisting in impact absorption on descents. The physiological range of exertion is much broader. Heart rates typically range from 70 to 95% of MHR (maximum heart rate) during a single trail run. Similar to a “fartlek” run, the peaks in effort are unstructured; however, on the trail, the intensities are dictated by the demands of the terrain.

Perhaps one of the most appealing aspects of trail running is the decreased impact on the joints and back as the foot strike takes place on softer surfaces. Many long time road runners have found renewed enjoyment going off road, giving their knees and other joints a reprieve from the hard impact of pavement and concrete.

Although many fear the dreaded “twist my ankle on a tree root” scenario, the same risks hold for road running. It is easy enough to catch a curb or fall victim to a careless motorist while running on roads. The key to making a safe transition into trail running is to recognize that although it is running, it is not the same as road running. As such, trail running should be treated like any new activity. Recognize that there is a learning curve and take your time to become acquainted with the unique characteristics of trail running. Here are some suggestions to consider if you’re planning on introducing trails into your running program;

•         Start with one trail session per week. Try substituting one medium to hard road session a week with a trail run. Integrating trails into a portion of your program can give your running an edge without compromising your mileage or speed.

•         Start off with shorter runs. Give your body time to progress and adapt to the new demands you are putting on it. Your leg stabilizers and core muscles will need time to develop before you can go out for a 90 minute trail run; or else you’ll be risking aches, pains, and possibly injury.

•         Slow everything down. Speed comes after caution. Your pace should be at least 10 to 25% slower on the trail than it is on the road.

•         Keep your eyes open. Moving at anything faster than a walking pace along a trail requires that you diligently scan the immediate two to three meters ahead of your feet to identify hazards. If you start gazing off into the woods, you’re asking for a dirt sandwich.

•         Shorten your stride. This will give you more ground contact time and enable you to negotiate technical terrain more safely.

So if you’re looking to reinvigorate your running, consider getting back to the way people first ran and take it to the trails. If nothing more, the change in scenery and comfort of nature will breathe new life into your runs.

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