TOP TIPS FOR TRAIL RUNNING
- recreatefitness
- Jul 14, 2014
- 3 min read
There is something exhilarating about being on the trail. Out in the wilderness, up in the hills… It takes you away from the business of everyday life. Every step, every breath of country air, everywhere I look is stunning!
The undulating terrain, the rolling panoramic views of the hills and greenery, the odd fellow trail runner passing you with the confirmatory nod of the head!
What do I really love about trail running, on top of the aforementioned?
Trail racing! Yes. I love engaging in trail races! Not only am I against the clock… Trying to get a new PB. I am against the terrain, environment and trail conditions, mud, water etc.
Running with fellow trail runners, all sharing the same experience, feeling the burn in the legs on the same steep climb, sharing the success of crossing the finish line!
I have put together some of my best Trail Running Tips to improve your trail running experience and handle the trails with a stronger body for everyday running and of course race day!
Cross Training – Yes! Being awesome on trails doesn’t just come from running trails! It comes from the gym environment too! Working the spin bike, HIIT sessions mixed with resistance is a key to being strong on the trails! Don’t skip the gym day.
Train the downs – Hill training is an excellent way to build leg strength and leg endurance however, understanding how to fly down the descents at speed needs to be practiced! Downhill running takes a lot of quadriceps strength and ankle agility. Don’t ignore the downhill training.
All trails are different – Add variety into your trail runs. All trails are different, some are narrow tracks, others go off the beaten track, some are undulating, others are sandy, some are gritty, some are loaded with mud, others are through grassy fields. Adding a ton of variety into your training runs will prepare you for every eventuality when it comes to race day.
Train safe – Whenever you head out into the ooloo (military term for the wilderness), ensure you have pre planned your route, your estimated time for your run and let family or friends know when you should be home. Carry a mobile phone with you, with a charged battery.
Footwear – Investing in a decent pair of trail shoes is money well spent. Ensure they are built to suit the terrains you are running. If you predominantly run rocky/stony trails or it rains a lot where you run, ensure you are wearing an aggressive tread to handle it. Ensure your shoes are well worn before race day!
Nutrition – Your body is a magnificent bit of kit and it can only work at its optimum level when you are fuelling it correctly. Practice with what works for you pre, during and post run. Getting this science down during training will ensure a strong race come race day.
Don’t forget the Core – Trail running can be (more often than not) a technical run, weaving, dodging, jumping, ducking, climbing, descending, braking hard and more. Your core has a huge part to play in stabilizing the hips during all these movements. Ensure you are training all of the core, from the deep core and spinal stabilizer muscles right out to the superficial rectus abdominal muscles. Add rotational exercises such as Russian twists, static (isometric) exercises such as the plank, and lower core exercises such as leg raises and upper core such as hip drivers.
Alter your running style – looking back to No7, I mentioned the amount of movements you will undertake on the trail. Training to alter your stride will greatly improve your performance. Short steps on an ascent, gliding your legs and feet over the ground with your arms out down long descents, staying on your toes through technical parts of a trail, sharp bends… You get the idea! By knowing exactly what to switch to at certain points you come up against will not only allow you to confidently undertake them but, at speed!
By adding these 8 top tips into your training plan will improve your trail running experience and help get you ready for race day. I shall see you out on the trail!
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