Stuff You NEED To Know
Trail Running
The things nobody warns you about Trail Running
- You will hate it at the beginning . Your legs will ache. Your feet will be sore. And you will come home wet and covered in dirt and mud
- The first kilometer or so will feel like a hard slog. But you will fall into a rhythm without realising and it will begin to feel easier
- Weekends will never be the same - you will work your commitments and social life around getting out on the trails
- No matter the conditions you will run, the weather will never put you off
- You won`t be able to resist, you will eventually be the proud owner of multiple pairs of runners
- When you look into your wardrobe you will find it has been taken over by running attire. And you will spend most of your time in active wear.
- Wish lists for Christmas and birthdays become opportunities to increase your running gear
- Shopping trips are only good when they include a trip to the running store.
- You will stop avoiding mud and tip toeing around puddles, instead you will run straight through them.
- The laundry fairy’s work will quadruple with all the piles of dirty smelly running gear
- You will get addicted but there will still be times when you will hate it and everything hurts
Etiquette on the Trails
Trails are not the domain of any one group, they are a shared resource. So show consideration and courtesy to other trail users. And respect any wildlife you may encounter, take a pic but from a distance and leave them undisturbed.
Acknowledge those you pass on the trail. A smile or nod of the head will suffice but a ‘hey’ or ‘morning’ is good.
The accepted practice when running on trails would generally be to stay to the side you drive and pass as if overtaking. In Australia and the UK that would be to stay to the left and pass on the right, so those behind can pass and you can avoid the trail tango with those heading your way. And when passing give out a shout “passing on the right” so as not to scare the bejeebers out of the runner who hadn’t heard you creeping up on them. And on that note earbuds OUT so you are alert and aware of your surroundings and ‘present’ and connected to the beauty around you.
If using poles on the trail be mindful about others around you as you use or carry them. You don’t want inadvertently trip someone up or poke them with a wayward pole.
Respect the land, take note of trail closures and warning. Stay on the trails and run through the puddles and mud to avoid eroding the trail and adversely impacting the natural environment.
Take your rubbish home with you, leave no trace other than your footprints
Trail Running Tips
- Alternate the take off and landing feet when navigating steps, roots, rocks and fallen trees on the trail. Don’t let one leg become the dominant one.
- Run in an upright position with your head up, shoulders back and hips forward to help keep a forward momentum and your feet from catching roots and loose terrain.
- Arms should swing forwards and backwards by your side bent at approx 90 degrees to maintain the forward movement and not across your body which results in a sideways swing and doesn’t help to propel the body forward.
- Aim for a short stride and a light landing preferably towards the mid/ball of your foot for greater control.
- Try to avoid holding your body tense, let your arms and shoulders relax into the rhythm of the run.
- If you struggle with hills its OK to walk.
- Look ahead on the trail in the direction you are going
- Run through mud, puddles getting wet and dirty is all a part of trail running
- Ensure your laces are securely fastened. There are enough hazards on the trails without adding another one and you won`t want to keep stopping to ‘repair a puncture’ aka refasten your laces
Want more running tips? Looking to improve your running? Contact me. As a certified personal trainer and running coach I provide both face to face and ‘virtual’ personalised running programs and strength based training for runners.
