SEPTEMBER 2019 RUNNERSWORLD.COM/UK 069TRAINING
planned route, and bring fuel and
fluids. If possible, take a trail map
with you, and keep track of where
you are along the trail as you go.
- Keep your eyes on the trail
It can be tempting to look straight
down at your feet or gaze at the
nature around you, but doing so can
lead to trips and falls. If you want to
enjoy the sights, walk it out or stop;
otherwise, focus on looking three to
four feet ahead to create a line of
travel, or where you’re going to step
for the next few strides. This will keep
you focused and in the moment – one
of the true gifts of trail running. You
will begin to instinctively know where
that line is as you become more
comfortable running on the trails.
- Don’t obsess about pace
Running on trails can be a lot more
demanding than the roads, especially
if it’s a technical singletrack trail with
roots, rocks and other fun obstacles.
It is best to avoid comparing your
pace, as you will be slower than your
normal road-running pace. Instead,
slow your pace and develop a trail
tempo. Run by your effort level, by
your heart rate or by the tune of your
body. For new trail runners, that may
mean walking the hills and running
the downhills and flats. There’s no
shame in that. Build up to running
hills slowly to limit the chance of
injury and burnout. Running over
downed trees or through mud and
sand takes some time getting used
to and it’s best to progress slowly.
Tackling obstacles will get easier as
your body gets stronger and more
seasoned on trails.
- Get the right gear
If you’re going to weave trail running
into your life, invest in a pair of trail-
running shoes (check out our top
picks on p80). They differ from road-
running shoes in that they are often
beefier, to handle rugged terrain,
but also lower profile (lower to the
ground), which reduces the chance of
ankle sprains, which is greater with a
high heel. The rugged tread offers
better traction on muddy, wet trails.
They should fit snugly in the heel but
have room in the toebox. Sunglasses,
dark or light, will protect your eyes
from tree branches and bushes. Wear
a cap and use insect repellent to help
prevent insect bites. (See p82 for our
trail-gear picks.)- Carry fluids
Taking a drink with you on a trail run
is a must, as you never know how
long it is going to take to complete
the run. Some days might take longer
than others, owing to mud, ascents,
water crossings and more. There are
three ways to carry fluids on the run:
handheld, a multi-bottle waist belt
or a hydration pack. Find what works
best for you; then grab it and go.- Trek with poles
For steep, hilly or mountainous trails,
consider using trekking poles to
aid with balance, reduce wear and
tear on your body (four legs are
better than two) and boost your hill-
climbing strength. Using poles reduces
the impact on the knees and hips, and
even helps you burn more calories.- Be one with the hill
Take short, quick steps when going
up hills and use your arms. Some hills
are meant to be walked, especially on
the technical trails. Tell your ego that
most ultra runners walk the hills and
run the downs and flats – it’s a trail
thing and it’s OK to walk (promise)!
For gradual downhills on groomed
trails, lean into the downhill, open upyour stride and let the hill pull you
down. For technical downhills or
steep hills, it’s better to use a
stair-stepping motion instead; move
in a similar motion as you would
running down a flight of stairs,
keeping your torso tall and letting
your legs do all the work.- Use your arms
Keep your arms (elbows) a little wider
for added balance on more technical
trails. Your stride is a little different
than on the roads because you will
need to lift your feet higher to clear
rocks and roots. You also may need
to hop left or right to pass obstacles
in your way, such as tree branches,
so pump with your arms as you move,
to maintain momentum.- Build strength and balance
Another way to improve your trail-
running performance is to add
strength and balance exercises to
your regime two to three times a week.
Try lunges, single-leg squats, bridges,
press-ups, dead lifts and calf raises,
and use a wobble board or Bosu ball
to develop strength and stability in
your feet and ankles.- Ensure proper recovery
It can be tempting to hit the trails
frequently at first, but it’s wise to
allow for adequate recovery, as trail
running – especially hilly, technical
runs – will tax your body more than
you may feel. When you run hard or
long on the roads, you feel it, but
when you run hard on the trails, you
may not because of the more
forgiving terrain. Weave in trail runs
once a week at first and progress
slowly by adding one trail run per
week every two to three weeks.- Build up to racing
If you plan to run a trail race, build up
to running at least twice a week on
trails (50 per cent of your runs) and
the rest on roads. Balancing the two
will allow you to adapt to the demands
of the trail while maintaining the
ability to run on harder surfaces
without soreness. Start by training
on groomed trails and progress to
rugged trails once you have more
offroad miles under your belt.FAIR WARNING: THEY
S A Y T H A T O N C E Y O U
HIT THE DIRT, YOU
NEVER GO BACK
DOWN TOOLS
On steep hills, stay
tall and move carefully