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Go Off-road:
The Ins and Outs of Trail Running
There is good reason so many runners
are venturing off road in training,
seeking out trail races and even planning
vacations and business trips around
the most alluring trails.
The
boom took off in the 1990s as more athletes
traded in their road running shoes for
trail running versions.
Trail
running and road running are actually
quite different sports, and many runners
itching for a change of scenery are
making the switch from hard surfaces
to softer, more scenic trails.
Countless runners find trail running
an escape from the rock-hard reality
of the roads. It’s no secret that asphalt
and concrete are much harder on your
body than dirt, woodchips and gravel,
and the sights available on traffic-laden
roads are often less pleasing than those
on secluded wooded trails.
Shoe
manufacturers have capitalized on the
sport’s growing interest. You won’t
find a shoe company today that doesn’t
offer at least one trail shoe in its
product line, and many have more than
one model to choose from.
While
trail running is a great alternative
to road running, it’s often much less
predictable than its cousin, and preparation
is important.
Before you
head out, keep a few things in mind:
1. Buy the proper shoes.
Trail running shoes will make all the
difference as they’ll provide the necessary
support for off-road running.
2. Research the trail. It’s
not a good idea to try an unfamiliar
trail without scoping it out first.
Many trails can be confusing, so take
the time to locate a map, or bring a
compass with you when you start.
3. Run with a partner or group.
You’re less likely to get lost if you
have two or more people running the
same trail, and you may find the run
more enjoyable. If you thrive on solitude,
let someone know where you’ll be running
and when you expect to return.
4. Always look ahead. It
is crucial to keep a constant eye out
for obstacles on the trail. Trail running
takes a special focus. Taking your eye
of the terrain for just a moment could
result in a twisted ankle, or worse.
5. Wear the proper clothing.
Regardless of the season, trail running
requires a different wardrobe than road
running. Long-sleeved shirts and pants
will keep your arms and legs protected
from the brush and branches. A bright
hat, which will keep bugs out of your
hair and make you more visible on the
trail, is also helpful.
6.
Bring water. You won’t likely find
water on the trail, so bring some with
you. You should aim for about 170 ml
of fluid for every 20 minutes of activity.
7. Use time, not distance.
Don’t worry about the distance of the
trail, which is often difficult to determine
unless it’s already been mapped out.
Also, because of unsure footing, sharp
turns, and unfamiliar terrain, your
pace may be a bit slower than on regular
road routes. Measure your run by time
and effort spent on the trail.
8. Watch out for others.
Mountain bikers love to hit the trails
and often speed up quite a bit. Be cautious
approaching hills and turns since bikers
may not be looking for you. This is
where the bright hat comes in handy.
9. Maintain the area. One
of the most enjoyable aspects of trail
running is the natural beauty surrounding
you while you run. Please leave the
area just as you found it. Most of all,
enjoy your on the trails. |
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