Movement is Medicine: Taking Your Run from Road to Trail
Trail running is a fun way to break up your typical running routine. Every trail run is an opportunity for an adventure. Discovering new places, new challenges for your body, mind, and maybe most of all a way to energize your spirit. Living in the Central Valley, trail runs offer a great way to escape the summer heat while getting in a great workout.
Ready to get off road and onto the dirt? Here are few things to consider as well as a few tips.
• Trail running requires more balance and stability than road running as your movements and gait are constantly varied. Your feet, ankles, and calves will be working harder helping you to manage the uneven terrain. There will be hills, divots, rocks, dirt, mud and creek crossings. Due to the changes in terrain and the demands on your feet it is a good idea consider investing in trail shoes. Trail shoes offer distinct features for balance/stability, traction, and foot protection from sharp rocks or debris.
• Be the turtle, not the hare. In trail running the goal is to maintain a steady effort. Don’t expect your times to be the same as on the road. Let go of your expectations of time per mile, pace, and splits. The terrain will be dictating your speed. Elevation gain/loss and tricky footing will require you to slow down and to constantly be shifting gears.
• Trail running requires concentration. While on the road you may be able to zone out and chat with training partners. On a trail run looking up or turning your head to enjoy the view may result in tripping on a tree root and taking a fall. Speaking of falling, tripping and possibly falling is inevitable in trail running. It’s a good idea to bring a few band aids and antiseptic wipes just in case.
• Running on trails is more technical than road running. You need to be constantly looking ahead to scan for foot placements and to “pick your line” to avoid mud, rocks, divots, or tree roots. “Picking your line” is also important for navigating single track trails and steep downhill sections. Move your legs quickly (stride rate) to keep your feet under your center of gravity. Having your feet under you will help with absorbing changes in impact, and for managing up/downhill terrain.
• Fueling for the trail is very important. Hydration is critical and you will need to be prepared to carry your own water. You can’t count on aide stations or convenience stores! If you expect to be out for more than 90 minutes you will need to bring fuel so that you don’t deplete your glycogen stores and “bonk.” Taking in some calories every 20-30 minutes will help to sustain your energy. There are many options of gels, bars, and sport drink mixes available. Experiment to determine what works for you.
• Trail running requires different etiquette than the road. Be sure to carry out any trash and do your best to avoid littering. Most likely you will be sharing the trail with other outdoor enthusiasts like hikers, mountain bikes, and even livestock. Step off the trail to let the bikes pass and give horses/livestock even more room. On narrow hilly trails step off the trail on the uphill side and let others pass on the downhill side.
• Dressing for a trail run requires a little more planning. You have to be prepared for all types of weather conditions. Be sure to check the weather before heading out. You may need to pack gear for cooler weather than the weather at home. Rain and thundershowers are common in the afternoons so think about bringing a light rain jacket to keep your dry.
• Safety is also a concern on the trail. Be sure to tell someone where you are going and when you expect to return. If you get lost and cannot backtrack your route, stay put. It is easier to be found in the vicinity of the trail you planned on being on than it is to be found if you wander off the trail further. Carry a whistle. If you do get lost blowing a whistle creates a sound that travels farther and is not as tiring as yelling. Knowing how to make a shelter or start a fire are also helpful skills, just in case.
• Strength training is important for preparation for trail running and to prevent injuries. Perform squats, lunges, step ups, core work (planks, side planks) and balance and bounding exercises at least two times a week. Be sure to add more stretching to your routine to keep you back and leg muscles flexible and efficient.
Last, but not certainly least, enjoy the journey. Take in the beauty of your new surroundings. Enjoy the fresh air, blue skies, and a great workout!
