Happy Trails to You
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on 4/12/2008
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Trail running is a great way to add interest and motivation when you've become bored with your usual running route. Here are a few tips to make a smooth transition from road to trail running.
Trail-running tips
Follow these tips for happy trails wherever you run.
1. Run tall. Running, especially uphill, can be exhausting, but if you bend under the effort it's more difficult for the lungs to do their thing. On the uphill, keep an eye at the crest or a few yards ahead, not at your feet. If you're gasping, slow down and pump your arms a little, or if you need to, walk, while keeping your posture tall. Even elite runners will walk a steep hill.
2. Shorten your stride on the way up. And plant your entire foot; climbing on your toes kills your calf muscles. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.
3. Be loose on the downhill. Stop braking and allow yourself to fly a little, throwing your arms to the side. But don't flail. If you lose control, slalom from side to side like a skier. Don't lean back or dig in your heels to brake (a guaranteed butt slide). Instead, land quickly and lightly.
4. Plot your moves. View the trail like a chessboard. Plan your steps around bumps, dips, soft sand and fallen trees yards before you reach them.
5. Focus on time, not distance. Don't expect to match your road PR. "Out-and-back routes are great because you can cover the same distance a little bit faster on the way back," Lanthier-Brandner says.
6. Diminish your risks. Run in pairs or let someone know where you're going and when you'll be back. Take plenty of fuel and fluid, a lightweight jacket and a cell phone, which won't always get a signal in the mountains, but might. Uphill runners yield to downhill runners. Yell "trail" well in advance of passing another runner or hiker.
Trail running uses a wider range of muscles than road running, without the repetition injuries of pounding pavement.
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running, trails, safety, endurance, form
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