Beginning Trail RunningTrail running gear to get you going The Basics -Trail-specific running shoes -Padded trail-running socks -Moisture-wicking shorts or tights -Moisture-wicking shirt and lightweight jacket -Non-chafing wicking underwear -Hat with visor (mesh or waterproof) -Sunglasses (optional) -Watch with chronometer (optional: altimeter) -Map or knowledge of trail to be run -water/snacks: needed if run is long -Med Kit The RunTrail runners, generally are attracted to off-road routes' natural settings and the peace and quiet of a far off mountain path versus the bustling noise and confusion of a city street. Not only mentally refreshing and de-stressing, trails are less physically punishing than their concrete counterparts. Trail running tends to be easier on the body than the road this is mainly due to uneven terrain which makes every step different. Long and short strides, shifting left and right forces you to use more stabilizer muscles in the lower legs and hips, plus you core is engaged dramatically. On a road run you repeat the same muscle movement and stress the same ligaments over and over. To overcome rough trails, you have to learn to slow down or walk over especially technical or steep sections, not only to avoid tripping but also to allow muscles to recover and keep you moving efficiently. Trail runners often require more recovery between workouts because they recruit more muscles to stabilize the body while moving over uneven terrain. Perform core-strengthening exercises on a ball, focusing on abdominal and hip stabilizers to help develop connector tissue while giving your joints a rest from the impact of running. Between hard, hilly trail runs, include several flat, short, easy trails for active muscular recovery. Running pace on the road versus the trail is quite different and should never be used to judge your transition to the dirt. 10K at seven minutes per mile pace may feel easy and comfortable on the road, but the same distance on trails may take twice as long. Given the varied terrain and rolling topography of most trails, gauge your workout on a basis of time or distance instead of pace. Heart rate readings will also tend to fluctuate more dramatically on the trails as you travel over varied ground. As your trail running advances, add distance and intensity gradually to avoid injuries and burnout. Join a trail race or a running club that has specific training goals. Preparing for a race can keep you motivated in training and give you a great sense of achievement when you cross the finish line. Contact me for more trail specific training and club running times and schedule.
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