Trail Running
Posted by Ray Gill
Filed under Running, Trail Running
Trail running is a sport that is growing in popularity every day, particularly in the mountainous regions of the US and along the Pacific coast. Trail running offers a different challenge than road running and has the added benefit of enjoying the solitude of nature.
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.Trail running takes place along rugged surfaces – how rugged depends on the trail you choose. Mountain paths, urban running trails, and backcountry treks are all forms of trail running. Some running trails are quite similar to road running; the scenery is really the only thing that changes. But, other trails afford you nearly complete isolation where you may find yourself hopping across rocks in a stream or scampering and clawing your way up a steep hill.
Because trail running is inherently different from road running it should be approached differently. If the terrain is quite rough you should consider investing in a trail running shoe. These aren’t really necessary if you are just running along municipal trail systems but are very beneficial, even essential, for very rugged conditions.
Prepare for a trail run the same way that you would for a short hike. More preparation will be necessary for very coarse terrain in remote locals. Even veteran trail runners can find themselves in trouble because of unexpected conditions. Plan ahead for food, water, and potential medical needs. Also, be sure to follow safety precautions.
Trail running presents different variables and difficulties. With that comes a fresh sense of accomplishment and serenity. Whether you are going onto the trails for the first time or you are an avid trail runner, be smart and enjoy what trail running has to offer.
Safety and Preparation
For Trail Running
Trail running is a terrific way to get in shape while enjoying the great outdoors. Make sure to do it safely and with the proper preparation. The following guidelines will help you to make the most of your trail running experience:
- 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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