Training for the Trails
With mud runs and Spartan Races peaking in popularity, trail running is becoming an important part of training for these races. Don't panic if you don't live near any trails -- just get creative.
Scout out some roads or paved paths where you can do some hill
training. That is going to help you develop those
secondary leg muscles that you use with trail running. At the bare
minimum, get off a paved surface. This will help
you engage your stabilizing muscles in your lower legs, feet, hips,
and ankles which is crucial to handle trails. If you're looking to
build up confidence first before you head outside, run on the treadmill
on an incline.
Finally, as with all training plans: Don't skimp on the cross
training. There have been tons of studies recently showing that dynamic
stretches like walking lunges and butt-kicks are more effective than static stretches before running. Static stretching is what you want to do post-run to recover faster. To cross train and stretch at the same time, consider taking up a weekly yoga class to work on strengthening and stretching your muscles.
If you're sick of sticking to the streets, try a trail instead. I can say that I LOVE trail running. I always return feeling such a connection to nature. It is hard for me to keep my eyes on the trail, because i simply want to see and enjoy the beauty ALL around me. I'll be the first to tell you, paying attention to your footsteps as you run, might help you avoid a nasty fall. Trust me I've been there. Three years later, and a few scars as well, I still feel it in my elbow from one particular toe picking, fall. That being said, here are a few things you need to know to become a trail runner.
Beginner Basics
Before you tackle the trails, newbie trail runners should have a good
pair of shoes. You don't need to buy a pair of specialized trail
running shoes, The key is to get a pair of sneakers
that are supportive, flexible, and have good traction and tread for
trails. If they also double as your running sneakers, that's perfectly
fine.
Once you've got the proper footwear, start slow. Start mixing in one run a week on the trail into your normal routine
and build up your mileage each week. Try moderate terrain first and
practice your focus. Though it might be tempting, resist taking in the
scenery -- instead, pay attention to where you're planting your feet to
avoid a nasty fall.
Stay Safe
It's always a good idea to let someone
know where you are going and how long you plan to be out for. I have an extremely hard time going trail running on my own, for the simple fact that I am way to freaked out about scary men lurking in the trees, or a wild animal, sheesh! I always find a friend or two or three to go with me. On my next trail run I will be packing my Mother's Day gift, pepper spray. A girl can never be too prepared. Pray I will NEVER have to use it!! In addition, make sure you carry your ID, a map, and your
phone in case you land in an area where you may have cell phone service
and need help. If you're running
toward the end of the day, pack a headlamp. If you happen to take a
wrong turn on the trail and it gets dark too quickly, you'll be glad you
came prepared.
What to Wear
As with road running,
outfit yourself for whatever weather you'll be trekking in. More than anything, you are dressing for the elements. For hot
days, a pair of synthetic shorts and a sweat-wicking T-shirt will keep
you cool. If you're in the woods you may not have to worry about the
sun, but for any open areas make sure to bring a hat with you. For
cooler weather, invest in an ultra light shell, glove liners, and a
lightweight cap to help protect you from wind and give you some added
warmth.
Aside from comfortable clothing, your must-have accessory for any
runs over 45 minutes should be water. If you know you're
going to be out for a few hours grab some energy bars, too.
Now that you have the basics, get out and enjoy the trails!! I am sure you will fall in love with them and the way you feel after you get done!
My Favorite Trail Run....
Mt. Timpanogos August 2012
We started at Timpooneke trail at 4:30 am. Running the Grand staircase with headlamps.
In the most gorgeous meadow looking forward to the Saddle and the Summit.
On our way to the Summit of Timp
View from the top...There was still smoke in the air from the wildfires.
HAPPY 40th Birthday Elycse! What a great way to celebrate!
SO HAPPY to be the top!!! Arm warmers were a neccesity...
It was so cold and crazy windy!
Timpanogos rises to an elevation of 11,752 ft above sea level
and is the second highest mountain in Utah's Wasatch Range.
On our way back down...Waterfall #1
Waterfall #2
The scenery was the most amazing I'd ever seen...The girls I ran with were mountain goats! Go, Go, Go!! My Garmin died so I never knew the total mileage we hit that day, but it was somewhere around 24 miles. We took Aspen Grove and filled up with water at the campground and then looped around and ended up coming out onto Salamander Flats trail where we continued west toward our car. I realized that I needed way more food and water than what I packed. Next time I will be prepared with a little more food, because I was a bottomless pit for 2 days after this adventure. Also, I was more sore after this trail run than any marathon I've ever run! Maybe it had something to do with jumping into to the most epic trail run and not quite being ready for it. That being said, I would do it all over again...In fact, I hope these same mountain goats want to go again this summer.
Now that you've seen my favorite trail run. Would you share with me what yours is??
Maybe we can run them together this summer!
I have always been a runner, but never much into trail running. It looks like a ton of fun, quite the adventure!
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