By Sarah Canney
Perhaps you’ve run a few road races and you feel comfortable training and racing on the roads, but you’re eager for a new challenge. If that’s you, then trail running is a great place to challenge yourself and explore new territory.
Trail running takes you off the beaten path and can often be a welcome break from time-based performance assessment. If you’ve never tried trail running before, here are a few tips to get your ready to hit the trails!
Effort Counts
One attractive aspect of trail running is that the focus is more running “by feel” rather than pace-focused running. Instead of making goals around specific race times, trail running allows you to focus on your effort in the moment. Instead of glancing at your watch to check your pace, you’ll often spend more time taking in the views and thinking about each step.
Footwork
Whether you are running on smooth and easy rail trail or rocky technical single track quick footwork is essential. Staying nimble and light over rocks and roots can mean the difference between running smoothly and tripping or falling. Footwork drills can be helpful in keeping you upright on tough terrain. Here are a few drills I do regularly:
Toe Taps: Standing in front of a low step (or if you’re outside in the driveway while your kids ride their bikes the hub cap of your car tire works too;) Alternate taping the toe of your foot on the step edge. Perform 50-100 reps, 2-3 times.
High Knees: In rapid succession, alternate lifting your knees up, to hip-height. Pump arms to keep balance. Perform 50-100 reps, 2-3 times.
Butt Kicks: Alternate kicking you heel to your backside. Repeat rapidly, pumping arms for balance. Perform 50-100 reps, 2-3 times.
These drills are great for strengthening the ankles and feet:
Core strength
The demands of trail running are different than road running, since you’re moving across multiple planes. There’s linear and lateral motion and all that movement requires a strong core to remain balanced and prevent injury. You have to go beyond typical crunches and really focus on the deeper muscle layers, like the transverse abdominis (TA) that are key for stability. Here is one move that will help you develop core stability for trail running.
Roller Balance:
For the roller balance, activate the TA and keep it engaged as you alternate lowering and lifting each leg. Raising your hands and keeping them pressed together will help you with TA activation and prevent you from arching your back as you lift and lower your legs. Keep your spine neutral as you perform this move.
Downhill
If you can get more comfortable on pushing the downhill, you’ll find yourself at an advantage when it comes to racing. Practice downhill running both on the roads and the trail. Downhill repeats on the road can help improve foot turnover and develop durability in your soft tissue. Downhill running on the trails will help you become more comfortable moving quickly over rocks, roots and loose gravel. Timothy Olson, decorated ultra runner and record holder at Western States, says that he imagines himself water as he runs downhill and takes the “path of least resistance.”
Gear
If you’re making the transition to the trails you’ll definitely want to invest in a good pair of trail shoes. Consider the terrain you’ll be running on: for more technical terrain you’ll want a pair of shoes with aggressive lugs, less technical terrain and you can get by with a road/trail cross-over shoe. There’s a multitude of shoes out there to choose from, to find the one that is best for you head to your local specialty store and get fitted for a good match.
As for clothing, apparel that dries quickly will be more comfortable. The Coolcore Endurance Tee is a great option to keep you cool and dry, and will fit comfortably under a hydration pack. When it comes to hydration packs there are many to choose from. Head to your local running store or outdoor retailer to try on different packs and select one that works well for you. A good pack won’t bounce when you run will have plenty of storage options as well as quick access to hydration. And don’t forget to select socks that will dry quickly and easily when your feet get wet along the trail. When it comes to hydration packs there are many to choose from.
About the Author:
Sarah Canney is a Coolcore ambassador and avid trail and mountain runner. She recently transitioned from road running to the trails and while she loves both, the mountains are where her heart is. She blogs about her running adventures at RunFarGirl.com, you can also find her on Instagram at @runfargirl.