Trail running is a sport that easily attracts participants. The reason for its attraction is not hard to understand. Spending time outside amid nature's bounty is pleasing to the senses and calming to the nerves. Every path-indeed, every step is different for a trail runner, who must constantly adapt to the changing terrain. This keeps a run from becoming boring, a condition that frequently afflicts pavement runners.
But trail running presents challenges that are not present in pavement running. These challenges call for agility, responsiveness-and a strong core.
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Benefits of a Strong Core
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A strong core is developed through working the abdominals and the lower back muscles. When trail running, these muscles provide stability by absorbing much of the impact of running, alleviating stress on the joints. Scientific research has shown that these muscles, called the lumbar stabilizers, contract to provide a corset of support around the spine, which transmits strength and stability to the legs.
It is essential, therefore, that a trail runner develops a strong core before he or she develops any other skill in the sport of trail running.
Effective Techniques for Core Strengthening
The TA isometric exercise is a simple, but extremely effective, technique for strengthening the core. The following steps of this technique may be performed while sitting or standing, but it is easier-at least in the beginning-to perform it while lying on one's back:
1. Inhale slowly and deeply
2. Slowly exhale, emptying the lungs completely
3. Using the abdominal muscles, pull the belly button in toward the spine, which should remain in a neutral position. Breathing should remain steady.
4. Hold this contraction-navel to spine-for 5 to 10 seconds.
5. Slowly release
6. Repeat this sequence either several times in a row, or several separate times during the day.
Kettlebell Thrusters will quickly and efficiently strengthen the core for trail running. Using a Russian kettlebell - a cast-iron weight with a handle-the following steps are performed in sequence:
1. Stand with the feet shoulder width apart and the kettleball (KB) on the floor in front of the feet.
2. The body's weight should be concentrated in the heels
3. Keeping the spine straight, contact the abdominal muscles
4. Squat deeply, as if preparing to sit in a chair, with the hamstrings finally resting on the calves.
5. Pick up the kettleball with the left hand, plant the heels into the floor, and slowly stand while lifting the KB overhead. (The shoulder is not to be raised above the ear in this movement).
6. Hold this position, muscles tight
7. "Pull" the KB back down to the floor in a controlled movement, careful not to quickly release the tension
8. Repeat steps 1 through 7, working the left side, for the next 30 seconds
9. Rest for 30 seconds.
10. Switching the KB to the right hand, work the right side by repeating steps 1 though 7 for another 30 seconds.
11. Rest for 30 seconds
12. Try to work up to 9 minutes of kettlebell thrusters per session.
Once the core is sufficiently strong, it is time to choose a trail for actual trail running.
Choosing a Trail
Scout out trails in advance to make sure they are appropriate for running. Choose a trail that matches one's fitness level and goals. Flat, even trails are suitable for beginners. More advanced runners, however, may prefer the challenge of trails that have some hills.
Tips for Effective Trail Running
Though trail running is easier on the body than is pavement running, these tips will help to make the experience easier and more fulfilling:
Straighten up Keep the back straight to relieve any pressure to the spine and stress on the lungs. Even in a difficult uphill climb, it is advisable to slow down or walk (if necessary) while still maintaining proper posture.
Eyes should be aimed a few yards ahead while trail running so as to observe any bumps, dips, turns, soft sand, and fallen trees well in advance of the approach to avoid injury
Stride and pace While climbing, it is advisable to use shorter strides on the incline. Leaning forward slightly is acceptable, but if one leans back it will lengthen the stride. Use the entire foot to cushion each step. Landing with the toes on a hill is not advisable for the calve muscles. The arms can assist with momentum and the breathing may increase; take deeper breaths as needed.
It is critical to control the speed of the descent downhill. Sudden braking will lead to sliding or falling. Allow the body to speed up naturally without leaning back. If a fall seems inevitable, try to slalom from side to side the way a skier would. This will help in regaining control and enable one to have a quick, light landing. Performing weighted squats and lunges between trail runs will the prepared the legs and provide enhanced stability.
In general, trail running requires a slower pace as compared to pavement running. Planning to complete similar distances in the same amount of time is unrealistic. In fact, fewer miles should be traversed while trail running.
Safety First
Safety should be the top priority in this, and any, sport. Trail running in pairs is strongly advised. If it is not possible to run with a friend, advise someone of the exact running route and the expected return time.
Essential equipment to carry during the run may include fluid, fuel, a jacket, and a cell phone. It is also advisable to carry personal identification and any necessary medical information in case of an accident or other medical emergency.
Dehydration is a major concern for trail runners because it happens quickly at altitude. Longer runs require hydration packs but water bottles are sufficient for shorter runs. Bottle belts are recommended as they include storage compartments. This allows for other supplies (e.g., energy bars, a cell phone, band-aids, a small flashlight, electrolytes, maps, flares).
Make a concerted effort to remember distinct markers, signs, or landmarks along the trail to lessen the chances of getting lost.
Following these proven tips and techniques will lead to a positive trail running experience; one that will likely be repeated for years to come.
Tips and Tricks For Effective Trail Running
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