Trail walking and running improves balance, coordination and really keeps you in the moment. That is what I love most about going off road, every step is unique and requires your undivided attention. I can't think about work, what I have to get done or anything else but the very next step. The other great benefit to venturing off road is the risk for overuse injuries are much lower than road running because the terrain is more forgiving on your muscles, tendons and joints and you are utilizing so many more muscles. Every step is unique and different. Here are a few tips to keep you vertical and smiling on the trails.
Go by Effort, Not by Pace
Moving on the trails is more demanding than on the road so your pace will be slower than normal. It is best to go by time on your watch and by your effort level (breathing, heart rate) and establish a new tempooff road.
Keep it safe
When heading out to the trails, make sure to run with your buddies or dog, tell someone where you are going and which trail and take a cell phone with you for safety. Leave a note with your planned course 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.
Think Poles and Elbows
Consider using trekking poles to boost your walking pace and help with balance. Poles also reduce the total impact on the knees and hips and you'll burn more calories too! Plus, you can put rubber pieces on the sticks and use them on the roads too! Keep your arms (elbows) a little wider for added balance on more technical trails with tree roots and rocks. Your stride is a little different than on the roads because you will need to clear rocks and tree roots and lift your feet a little higher off the ground. You also may need to hop left or right to bypass things on the path like tree branches.
Keep Your Eyes on the Trail
The key is to keep your eyes on the trail and focus on where you are going to take your next step. It can be tempting to look at the nature around you. If you want to look around walk or stop but avoid lookingup or you may just find yourself down on the trail. While running look ahead about 3 feet on the trail and then find a line, or where you are going to step for the next 4-6 strides. This keeps you literally focused and in the moment and I find this to be the gift of trail running. You will begin to instinctively know where to that line is as you become more comfortable.
Slow Down and Smell the Roses
Don't expect to walk or run the same pace as on the roads. The terrain alone will be more challenging, let alone the rocks and other objects on the trail. Slow your pace and develop a tempo within the trail. For runners, that may mean walking the hills and running the downhill's and flats. Find a pace where you can enjoy the terrain.
Hill Techniques
Take short, quick steps when going up hills and use your arms. It is just like changing gears on your bike when you ride up hills. Use your gears ad shorten your strides and soon you will find yourself on top of the hill. Be the hill, don't fight the hill. Conserve your energy on the uphill so you can take advantage of the downhill. On the down hills, lengthen your stride, keep your weight slightly forward and arms wider, find your line, and relax into it. Think of taking quick steps, never landing fully on each foot.
Most importantly have fun on the trails. It is a serene place dedicated to people to move. It is a great way to mix up your regular routine, get stronger and see new sites along the way.