Trail running brings great and refreshing change to running on streets and track. Running in a different terrain brings extra challenge to your training, and exercising in the nature has a calming effect on the stressed out mind.
Another advantage is the fact that running on a softer ground is easier on the feet and joints. For this reason, trail running can be a good option for a beginner, whose feet are yet to adjust to running on asphalt. Therefore, it may be worthwhile to abandon the busy streets for a while and head into the wild.
If you are used to running on the streets or on the treadmill, there are a few pointers to keep in mind once you enter the forest:
Trail running shoes
Trail running requires a different type of shoe. Running on uneven surface calls for a shoe with good grip. The thick sole and cushioning of a street running shoe are not suitable for trail running. It is a good idea to get a pair particularly designed for trail action. For example Inov-8 offers a broad selection of shoes made for trail running.
Muscular endurance
Even though trail running is easier on the joints, it requires more from the core muscles and ankles because they help keep the body in balance on the trail. Make sure you regularly give your core and legs efficient exercise in addition to running.
Safety
If you are going for a run in the forest, make sure you let someone know where you are going. Also always have a mobile phone with you in case of emergency.
Route
It’s best to plan the route in advance, minimizing the chance that you might get lost. Start in easier terrain, so that your first runs remain the intended length. It may come as a surprise how demanding trail running can be!
Pace
The first trail runs should be done with a moderate pace. Depending on the terrain, a suitable speed may be approximately 20 % slower than on your average street course. Start with shorter runs, because at the beginning trail running can wear you out a lot faster than street running. If the uneven surface gets the better of you, don’t exhaust yourself, but walk the steepest ascents.
Equipment
Carry water with you. As running on trails is harder, the run may also last longer than expected. Practical backpacks and runner’s belts with bottles can be found for example in Camelbak’s selection.
Remember to take some kind of a light with you if you go for a run in the evening. If you usually run under the bright city lights, it’s easy to forget how dark it can get in the forest after the sun has set.
