Hit the trails to rev up your running routine
Need a change to your normal running routine? Do you find yourself running the same route through your neighborhood or local park? Maybe it's time to consider adding trail runs to your running programs.
Need a change to your normal running routine? Do you find yourself running the same route through your neighborhood or local park? Maybe it's time to consider adding trail runs to your running programs.
When you run on roads, you are running straight forward, whereas trail running forces you to be more agile, moving side to side to avoid obstacles, puddles, mud, etc. This helps to strengthen your hips especially your gluteusmedius (outside of hips) more so than road running. Avoiding obstacles and hurdling tree roots also keeps trail runners on their toes and mid foot more; the more obstacles and rocks the more you will be on your toes and mid foot. There are many benefits to landing on your mid foot or toes; running trails helps with that naturally. Think of it like cross training; yes it is still running, however, you will use some muscles and body parts differently on the trail compared to the road.
On the trails, timing isn't as important either. With obstacles, thin trails, beautiful scenery, trail running allows you to run for fun and clear your mind. Don't expect your mile times to be the same as road running, but the workout for your body and mind will be exhilarating.
Now, a couple of warnings before you head out to make your trail run safer.
Take a map or make sure your phone is tracking you; there is nothing like running on a trail and then realizing you are not sure how to get back to your car. After awhile, all the trees and trails look alike. Many state parks offer trail maps; take it with you and know where you started.
Like any new exercise program, progress gradually otherwise you run a greater risk of injury. Either reduce your mileage, your intensity, or both. Remember trails are different than roads thus you may become fatigued sooner than you normally would.
Wear trail running shoes and bring water if it is hot; there are rarely places to stop to get a drink.
Run with a partner when possible especially if it's a new trail; if not let someone know when and where you started.
Bring your phone in case of emergency and also to take pictures of your views. Remember time doesn't matter, so it's OK to stop to take a picture and enjoy yourself.
Lastly, pay attention to the trail. Being alert for obstacles, other runners, bikers, and wildlife is important. The head phones should sit this run out; let the sounds of nature be your music.
So as you run this winter and next season, consider adding some trail runs. Think of it as a way to cross train without ever leaving your running shoes behind. It's a great way to re-energize, clear your mind, and take a break from the monotonous road runs.
Read more Sports Doc for Sports Medicine and Fitness.