Trail running is one of the most effective exercises you can do. This is because you are running on different terrain and combining pavement, grass, and hard and soft surfaces. You have to be more careful because the trail is uneven, so you include more muscles, but the benefit is that this type of running is more efficient. If you are new to this concept, but you want to try it, here are some useful tips to help you adjust.
Prepare your body
Before taking up trail running, even if you are an experienced runner, you should prepare your body first. You can do this by incorporating new exercises into your routine, whether in the gym or when you are jogging. A good way is to combine light, 10-minute jogging with 30 seconds of sprint running. You can also try the stepper in your gym, or if you like working out outside, find an uneven terrain and work out there. This will prepare you for all the hills when you do start with trail running. If you are not an experienced runner, this will also help you get in shape, and learn how to breathe since it can become very exhausting.
Embrace unpredictability
Trail running is anything but predictable. You are going to experience hills, steep surfaces, holes, or even obstacles you have to jump over. This is why besides preparing your whole body, you should also get used to the versatility of the terrain. Try to run through a forest or a park where the ground is not all smooth. This will help your joints, and especially ankles get used to the sudden changes. Another benefit of the preparation is that you will experience often changes in temperature, which is important because you avoid shocking your body once you do start trail running. One more important tip is to always use trails you are familiar with, especially while you are a beginner because you are safer that way.
Get the right equipment
The first thing you are going to need is quality running shoes. They should be comfortable so that your feet align and adapt nicely, and there is no added pressure. Trail running shoes should have less cushion because with it you can’t really feel the changes in the terrain which can cause you to fall. However, they are firm and have a strong grip. Another important piece of equipment you should get are good puffer jackets which will help you in all weather conditions. Since you are going to be running in different areas, sudden rain or cold will not be a problem if you get one of these. All in all, your trail running activewear should be tight so it doesn’t get caught in branches, and allows you free movement. Choose fabrics that will not cause chafing, and irritation, but are absorbent.
How to stay safe
Trail running is a lot more exhausting and riskier than running on a regular track. This is why you should take some measures and protect yourself. We already mentioned you should run only in a familiar area, but besides this, it’s a good tip to inform someone about where you plan to go. Always bring water, phone, and some money, which you can keep in specially designed backpacks that are also comfortable. If you are going for a run during the night, get a head torch and have at least one high-visibility item in case you have to run near an open road. When you become more experienced, and start with longer runs, a small emergency kit is a must. Another good idea is to revise your knowledge of basic first aid, so you know what to do if something happens. It’s better to be safe than sorry.
Counting all the benefits of trail running like strengthening your muscles, even the heart muscle, overall health of your body, and even improvement in your mood and well-being, it is worthwhile trying it. You do have to be extra careful and prepare your body to endure, but with our little guide, you will cover the basics and be able to safely enjoy all of the new adventures.