No Excuses...Hit the Trails

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Everyday there are a million reasons I could find to not get out of bed to go for a run. And for most of us, me being one of those until the last few years, finding an excuse to not ever hit the trails was even easier. But my friends, don't let these excuses stop you! There is such beauty to be found in the trails and mountains. The surface is so much more giving...take a step off of man made surfaces. And then the technicality...you will use different muscles and strengthen them for road running or racing.
 
Why don't people hit the trails?
 
My biggest fear (sometimes it still is) that I will get hurt. And this year I did get hurt on the trail...I ate it so hard. I did what we call a ToePick. And then I broke my fall with my face. Yep, I ate it good.
 

But I got back up and finished running down the trail. Got home, washed my wounds out and was sore for a few days. This won't stop me from hitting the trails however. So what can we do to not get hurt, be safe and enjoy the experience? Here are a few things I suggest:

1. Take small steps and PICK UP your feet. No ToePicks. There are lots of rocks and debris on the trails. Taking small steps keeps you more centered over your feet. Picking up your feet...just helps you avoid tripping.
2. Don't Run to the point of Fatigue on a trail. If you do, you will fall. You will stop picking up your feet and you WILL fall.
3. Walk. Don't be afraid to walk if the trail is too full of debris or steep or whatever. Enjoy being out in the peaceful nature!
4. When, not if, you fall...don't fight it. Remember tuck and roll...do this! Don't break a fall with your face. And sometimes trying to break a fall with your hands will result in a broken wrist. Just tuck and roll my friends!!!
5.  Respect what is around you, including wildlife. If you are on the trails a lot, don't be surprised when you run into what lives on or around the trails. If this happens, remember, most animals are in just as big of a hurry to get away from you as you are from them.
6. Start with Out and Back Runs. This will help you to get to know the trails you are running. Once you are familiar you can branch out. This will help you to not get lost. Or carry a map or GPS with you.
7. Always tell someone which trails you will be running on and how long you expect to be out. This one should be self explanatory!

I also believed before I started trail running that trail running was way too technical and I would encounter too many elements! Here is what I have learned about the different "technicalities" of trail running:

• o   Climbing Hills.
  §  Slow Your pace heading into the hill. Then you won’t be fatigued going into the hill and can keep your form better.
  §  Keep your stride short and light. This will allow you to climb with less effort.
  §  Concentrate on your core. Keep it tight and stand tall. It will also help with your breathing.
  §  Keep your arms pumping…just like running on the road.
  §  If it gets too intense…WALK!!
   
  o   Descending.
  §  If you are descending right after a tough climb, take a minute and stop. Recover a bit before heading down. Fatigued descending means a out of control…never ends well!
  §  Let momentum be your friend. That being said, still remain somewhat in control.
  §  Just like on climbing, concentrate on your core. Make sure it is working. It will help you with stability.
  §  Let your arms flail a bit…don’t be afraid of looking funny!!
  §  Be sure where you are placing your feet…and make sure you are picking them up!
   
  o   Rocky, Root Filled Trails.
  §  Be aware of what is ahead of you and not underneath you.
  §  Stay light on your feet. Always opt to land on dirt or mud over rocks!! And steer clear of trees when falling.

And now one last thing to worry about. Your gear! The first time out, don't be afraid to just wear your road shoes. If you start hitting the trails more frequently it would be worth your money to invest in a good pair of trail running shoes. And depending on the distance, just like on the road, carry nutrition and water with you as needed.

So...try something new. Your body will love it and so will your mind. There is beauty to be found all around us so go find some!!

 

 What trails do you love to run?