Photo: Chris Benchetler
Running is a one of a kind exercise. Your whole body is engaged and working to get you from point A to point B. Even though I try to limit the amount running I do, there’s something special about getting out on dirt trails in the mountains.
Trail running is a blast. The mind has to be in the moment and focused to make quick decisions to jump over or to avoid obstacles. Your feet are moving quickly, bounding off uneven terrain, in a rhythm and flow, and nature and solitude are surrounding you. However, as a newbie this activity can be intimidating. I remember the first time I was invited to go trail running. I was nervous and didn’t know what to wear or what to expect.
Here are the 10 things that I have learned about trailing running, which should help you on your first adventure, or maybe on your next one.
Drink Water & Bring Fuel
Make sure to hydrate well before and on your outing on the trails. I also recommend carrying a small water bottle with you, to ensure you stay hydrated. I bring along my favorite Clif Bar to snack on as well, so I don’t run out of energy. (My favorite flavor is the Mojo Fruit and Nut bar with coconut, almonds, and peanuts.)
Stronger Is Better
Because we snowboard, we have a solid foundation of strength. Our legs and abs have been conditioned to shred the resort and/or powder, which makes us perfect candidates for trail running. However, the stronger you are the more stable you’ll feel on the trails. My favorite cross training exercises for both trial running and snowboarding are; lunges, squats, dead-lifts, calf raises, planks, crunches, and pushups. Balancing on a Bosu ball will also help with your ankle stability.
Wear Supportive Shoes
Wear shoes that are comfortable and supportive for uneven terrain. Since you will be essentially hiking or running on a dirt trail you will want shoes that give you a bit more ankle support than your gym shoes. Trail running is a lot different than road running. The surface will be uneven, so you’ll want to make sure your feet are protected from rocks, sticks, and roots.
Pace Yourself
If you’re normally a road runner, don’t expect to do the same distance on the trail. Since every trail varies in features, each foot strike will be different on the dirt. Therefore, you’ll be expelling a lot more energy. You’ll be using different muscles and may fatigue more quickly than your other activities. Because of this, your distance may be a bit shorter than normal.
Build Up Your Confidence
The first couple times you go out on the trail, take it slow and build your confidence with your foot placement. Spot your footing on obstacles, stay focused and present, and engage your core to stabilize each movement. Keeping your elbows bent and a little wider than you would while jogging. This will help you keep your balance as you make your way up and down the dirt. The more experience you get out there, the easier you’ll find your ability to scan for obstacles and bound off objects, controlled, without to much extra focus.
Light As a Feather
Stay light on your feet as you make your way up and down your route. Think of each step as a quick, calculated, motion that is flowing smoothly from one point to another. Once you find your steady pace, use your momentum to carry you up and down the trail without hammering your feet to the ground.
Stay Present
Trail running requires your full attention. Try to be present and enjoy each step. The moment your mind starts wandering, you may miscalculate your steps or foot placement. Smile and enjoy the moment.
Walk It Out
When in doubt, walk! If you’re tired or the obstacles are too big to navigate take your pace to a walk and enjoy the sights. Being out in nature has a lot to offer, and taking it slow can give you some extra time to appreciate what’s around you.
Give Yourself Extra Time
Even though you may be going a shorter distance, the adventure can take you longer than normal, so give yourself some extra time. You may come across beautiful viewpoints to take photos, or you may decide to do a loop instead of going up and down the same trail. I always try to give myself an extra 45 minute window before I have to be back at the car, just incase there’s something new to explore.
Recovery
Make sure you stretch out each muscle group in your body once you have reached the end of your journey, especially all the areas in your legs. Make sure to refuel and rehydrate to ensure you get the proper nutrients in your system from the fun but intense workout.
Have fun out there and I hope to see you on the trails.
Photo: Chris Benchetler
For more from Kimmy Fasani, head on over to her website. And don’t forget to Like her on Facebook as well as follow her on Instagram.
