Looking to add some trails into your running routine? Here are a few things to keep in mind.
Benefits
Most runners will benefit from incorporating some trails into the mix, and these perks extend beyond running on softer ground. For instance, running trails can help lessen the risk of overuse injuries; this is because your running stride varies more on undulating and technical terrain, compared to road running where you usually settle into a monotonous stride. Similarly, the technical terrain also naturally emphasizes a shorter stride, which can be more efficient. Furthermore, trail running engages and strengthens your muscles slightly differently, including the smaller but equally important stabilizer muscles, as well as the larger lower leg muscles needed to power you up the climbs. Finally, choosing a trail with stunning/scenic views may naturally tempt you to slow down and take your time, thereby putting a lighter training load on your system. Just one more reason why taking a scheduled easy run to the trails is a smart idea!
Getting Started
Similar to how it is not advisable for a newbie runner to tackle a marathon right away, it is a good idea to ease into your trail running adventures. Consider the following tips.
- Invest in a pair of trail shoes. Compared to road shoes, trail shoes provide better toe protection, more lateral support, and better grip. These features become increasingly important when starting to venture on more challenging trails and when conditions are wet.
- Run by perceived effort, and not pace. Even the simplest trail (i.e. beltline) will slow your pace; add in more challenging terrain and elevation changes and your pace will vary considerably. Rather than trying to keep a steady pace (and getting discouraged/frustrated), focus on keeping a consistent effort.
- Your body may be sore. It is not uncommon to notice a bit of soreness in your core and lower body; this comes back to the earlier comment about engaging your muscles differently. This is one of the reasons why it’s important to ease into the trails.
- Ease into it. Begin with one shorter run a week on a less intimidating trail. As your confidence starts to build and your body begins to adapt, you can gradually progress to more challenging trails for longer duration. Keep in mind that running 10K on trails can take considerably longer than running the same distance on the road.
Strengthening your Body
Given some of the unique considerations of the trails, adding a few targeted strength exercises twice a week can help prepare your body. Below are a few of my favorites moves.
One-Leg Hops:
Jump straight up on one leg 12-15 times
Jump forward and back 12-15 times
Jump side-to-side 12-15 times
Jump the four corners of a square 3-5 times.
*You can do each movement on one leg, then switch to opposite leg before progressing to next movement. This is also a great exercise to do barefoot.
Side Jump and Stick
Jump laterally and try to stick the landing (or balance on the landing foot) for 2-3 seconds before jumping back and sticking (or balancing on the other foot) for 2-3 seconds. This is 1 rep. Build to 12 reps. Make sure to hold each landing for 2-3 seconds and land as softly as possible.
*the lateral jump should be wide enough so that it challenges your balance.
Around the Clock One Legged Squats
Perform a one-legged squat and hold the position, keeping your arms in front of you (option to hold weight). Using your alternate leg, kick to the side (3 o’clock), diagonally behind you (4 or 5 o’clock), and directly behind you (6 o’clock). Continue to repeat this cycle about 6-times. Repeat on opposite side.
Mountain Leg Combo
This is a more advanced exercise and great for preparing legs for climbing. Perform reverse lunge on one leg as many times until you feel the burn and fatigue; then go straight into fast step ups with the same leg (fast reps mimics running uphill). You will start to feel the burn in your quad; try to work thru it for a few more reps. Focus on the front leg doing the work (as opposed to the back leg). Repeat on other side.
*compared to regular step ups, the height of the step in this exercise might be a bit lower.
Jump off/Jump on
Two-part exercise prepares the quads for the abuse they’ll take on descents and also work on your explosive power to run uphill. Jump off a step or bench, trying to land softly. As soon as you touch the ground, immediately jump up as high as you can. Step back up onto the step and repeat for 12 reps.
Have fun with these suggestions; next week we will focus on technique.