Trail running

Heading out on the same old route day after day can not only made your running seem dull and uninteresting, it is also detrimental because of constantly running on hard, crowned surfaces like concrete. Soft surfaces are much easier on the feet and legs; meaning you can train harder and longer. Trail running is a great alternative to road running, but is not as predictable. It takes planning, so before you head out to your local trails, there are a few things that you should keep in mind…

• Invest in the proper shoes. If you plan to spend any significant time on trails, a pair of trail running shoes will make all the difference. These shoes will provide the necessary support that will be needed for off-road running. Visit your nearest running specialty shop to see which shoe is best for you.
• Research the trail before running it. It is probably not the best idea to just head out on an unfamiliar trail. Many of these trails can be confusing, so take the time locate a map, or bring a compass with you when you start. You can find these maps in running specialty stores, on the internet, or from local running clubs.

• Run with a partner or group. Not only will you find the run more enjoyable, you will be less likely to get lost if you have two or more people running the same trail.
  
  
• Always look two steps ahead. It is important to always keep an eye out for obstacles that may be on the trail. Unlike road running, trail running takes a special focus. Taking your eye of the terrain for just a moment could result in a twisted ankle.

• Wear the proper clothing. Regardless of the season, trail running requires a different wardrobe than road running. Long sleeve shirts and pants will keep your arms and legs protected from the brush and branches that may be along the trail. A bright hat is also helpful. It will keep bugs out of your hair, and make you visible on the trail.
• Don’t forget the water. There will most likely not be a place to get water on the trail, so bring water with you. You should be drinking around 200ml of fluid for every 20 minutes of activity.
• Think time and not mileage. Don’t worry about the distance of the trail. It is going to be difficult to figure out exactly how far the trail is, unless it has already been mapped out for you. Measure your run by time and effort spent on the trail.
• Keep an eye out for other athletes. Mountain bikers love to hit the trails. Be cautious coming up on hills and turns, and realise that they may not be looking for you. This is where the bright hat comes in handy.
• Leave the trail like you found it. What makes trails such great places to train, is the natural beauty that surrounds them. Please leave the trail just like you found it, and enjoy the time spent on the trails.