How to Trail Run
If you have running experience, you should be able to handle a trail run. Just keep the following tips in mind as you prepare for a world of off-road fun.
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Things You'll Need
- Running Clothes
- Trail Running Shorts
- Trail Running Socks
- Trail-running Shoes
- Running Foods (gels And Bars)
Instructions
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Run on roads for a while before moving to trails. It helps to have a base level of fitness before you attempt your first trail run.
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Wear trail-running shoes, and dress in high-performance running clothes that are appropriate for all potential weather conditions.
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Prepare by eating and drinking the proper things before and during your run (see Related eHows "Stay Hydrated on a Trail Run" and "Keep Your Energy Level Up on a Trail Run.")
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Run on trails that are suitable to your level of fitness. Choose flat trails if you're a beginner or more challenging trails if you're an experienced runner. For tips on how to select the right trail, see Related eHow "Prepare for Your First Trail Run."
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Plan ahead. If the trail is an "out-and-back" one, make sure you turn around early enough to enable you to run all the way back to the trailhead.
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Warm up before you begin. Stretch your legs and arms and walk for the first few minutes.
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Keep your head up and your eyes on the trail ahead. Avoid looking down at your feet. Watch for obstacles such as rocks, roots, logs and branches.
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Stay on the trail, even when it's muddy or wet. Cutting switchbacks and bypassing tricky sections leads to unnecessary erosion and trail deterioration.
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Pace yourself. Save energy for the miles ahead.
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Slow down on steep climbs. Many experienced trail runners "power walk" steep sections and make up the lost time on flats and downhill slopes.
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Stay in control on steep descents - keep your head up, control your speed and avoid obstacles.
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Warm down during the last few minutes of your run.
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Stretch thoroughly after you've finished.
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Tips & Warnings
If you have experience running on roads, plan to run fewer miles at a slower pace on trails, at least to start.
Find a reliable partner, especially if the trails you'll be running are remote or difficult to get to.
Trail running is physically demanding. If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
