When you ask most people if they enjoy running trails, it is not uncommon to hear, "I love it! Why didn't I do this sooner?" There are countless reasons why running on the trails can be such an enjoyable experience. If you are gearing up for your first trail run, consider these helpful suggestions.
Run with a Partner - This helps keep everyone safe. Oftentimes you may be miles from the main road so make sure you are with at least one other person in the event of the unforeseen. Let others know where you will be headed before venturing out on the run.
Carry Water - If your run is going to be long, it is wise to carry water. If you do not carry water, make sure you plan your route to pass by spots that have water. Two spots in particular that I know of are the Ranger Station in Chino Hills State Park and Top of the World in Laguna Beach. However, most spots do not have this luxury so carry water with you. Should you carry a camel back or carry a water bottle? My preference is a contoured a water bottle. Try both to see what works best for you.
Anticipate Your Descent - As you come down the trail you want to glance at what is ahead so that you can plan your route down. Take the time to notice what terrain such as ruts, rocks, narrow paths are up ahead. Stay light on your feet because the more time you spend on each foot as you descend, the higher the chance you have of rolling your ankle. Some of the best trail runners make a technical descent look easy. This skill will improve over time. Know your limitations as well. If you cannot maintain a fast leg turnover as you descend, then control your speed so that you are not running away from yourself. A good drill to practice this is to begin to let your body go as you are coming to the bottom of a hill(preferable not a technical section). The flat terrain ahead will allow you to recover before you feel out of control. Start conservative by starting as little as 10 feet from the bottom. Remember, stay in control and over time you will improve.
Keep Eyes Up - When you first hit a trail it is tempting and natural to want to look at what is right in front of your feet in an effort to avoid any obstacles. Learn to scan what is ahead of you as you are running. Focusing your gaze immediately in front of your feet will cause your form to start to break down. Your back will start to bend, your steps will get choppy and now you will be working harder to stay upright. This problem is compounded when you hit an incline. If you are looking straight down as you are climbing, I can almost guarantee you will be bending at the waist and as you climb your chest will get closer and closer to the ground.
Start Gradually - Start with short runs and progress to longer. This will give your muscles time to adapt to the new challenge. Trying to do too much too soon can cause your form to get sloppy and potentially roll your ankle(very common on tired legs).
Author Resource:-
Joby Gutierrez is the owner of Fitness Coaching, LLC, an Orange County based organization specializing in preparing runners and triathletes for peak performance. Joby Gutierrez is USAT level 1 Coach and Cross Country Coach. For details about services, visit http://fitnesscoaching.us/
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