How Do I Train For A Trail Run?
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on 4/16/2009
by
pending | filed in:
Sports
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I run exclusively on the road and a paved trail, but there's a cool-looking local trail run that I'd love to enter. I'm wondering if there's anyone with trail running experience who can recommend some strategies and offer advice? I don't have time to break in trail shoes, so I'll have to do it in my Mizunos. The race is NEXT weekend, so time is of the essence. THANX!
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Best Answer
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edge1990
April 20, 2009
7:34 PM
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when i train for xc i usually do 10x110 meter strides barefooted to increase the strength in the ankles and feet. i also run the trail smart, look far ahead and plan the best route, and try to follow it. good luck. btw all i use is mizunos!
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edge1990
April 20, 2009
7:34 PM
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when i train for xc i usually do 10x110 meter strides barefooted to increase the strength in the ankles and feet. i also run the trail smart, look far ahead and plan the best route, and try to follow it. good luck. btw all i use is mizunos!
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Thanks for your advice. I'm hitting the trail tomorrow, though maybe not barefoot (I'm such a wuss!). - runningbear
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plucky
April 17, 2009
3:53 PM
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Well, I asked around and my daughter's cross-country team does a couple of things to help with strengthening the ankles for trail running. The most obvious one is, well.. run the trail ;) And since time is of the essence, see if you can get a map of the route and run it a few times before the event; but take your time and just get used to the trail first and don't worry so much about the time.
A couple of other things they do in general are to run sprints on grass, find a dry creek or river bed nearby and make it part of your route (carefully!). And some other form exercises that I could only show you (kind of like a hop, skip, kick, and stomp) to get your feet to land directly below your hip.
Tips for the hills: going up - short, quick steps with high knees and short breaths to match (don't take big strides going up the hill as is saps your strength quickly). Going down - don't apply the brakes, instead lean forward and keep your legs moving; you will really fly down the hill but be careful of turns or bumps in the path.
Good luck!
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