Advice
Run for the hills
30 September, 2011
Believe it or not, we runners haven’t always been lycra-clad, traffic-dodging individuals. We weren’t born to pound the pavements in motion-controlled shoes, or brave the dark in reflective gear. In fact, there was a time when our ancestors ran wild and free just to survive. Thankfully, that time has not passed. Trail running speaks to our primal selves, taking running back into the woods and mountains. The increasingly popular activity involves an unpredictable terrain of bogs, streams and mud, which get dirtier, wetter and more exciting as the cold weather approaches. And the best thing about trail running is that it may be exactly what we need to run faster and stronger. So, with winter on the horizon, now is the best time to give off-road running a whirl…
What will trail running do?
Why get messy racing through bogs if you’re happy running on concrete? “In many ways, running off-road is far better than running on-road,” says Maximuscle training expert Sean Lerwill. “You get a feeling of fresh air, freedom and exhilaration, plus your leg and core muscles work incredibly hard to ensure you stay standing on unstable ground.” In fact, off-road running is great for pushing your glutes, calves, hamstrings and quads to the max, not to mention putting your balancing skills and lung capacity to the test.
Of course,it’s not just agility, strength and endurance benefits you’ll reap from training on trails – running off-road is a good injury prevention tactic, too. In fact, according to research from Medicine and Science in Sports and Exercise, the adjustments our bodies make when changing surfaces – lower impact, a change of stride and using varied muscle groups – reduces our chance of injury. “The injuries that occur from constant running on hard surfaces, such as achilles tendinitis, patella tendinitis, cartilage problems and lower back issues, are far less likely to happen as a result of running on trails,” agrees Sean.
Still, any trail runner will tell you that off-road training isn’t easy – your running speed will reduce by around 10-20 percent when on trails thanks to the undulating ground constantly chopping your stride. So, you’ll have to work a lot harder to maintain a consistent pace when running off the beaten track – which will do wonders for your strength when back on the roads. But don’t do too much, too soon, warns Sean. “Take it slow and steady. Don't go too fast, too far or too hard to begin with.” Instead, follow the tried and tested ’10 percent rule’ and don’t increase your weekly mileage by more than 10 percent.
Want another tip for speedy trail running? Experts also recommend you change your running form to suit the terrain. “Look at the ground immediately in front of you rather than in the distance,” advises Sean. “This will allow you to spot any uneven surfaces or obstacles such as roots or potholes.” The good news is that the more you run off-road the better you tune-in to your surroundings and the less you’ll need to look at your feet!
Is it safe?
One of the key concerns for road runners wanting to train off-road is whether trail running is a safe option, and even experienced runners get into trouble. But follow these expert tips and accidents will be far less likely to occur…
Be prepared: You can’t beat a bit of preparation for maximising the enjoyment of a trail run. Get a map out and plan your route on public footpaths – then tell someone where you’re going!
Gear-up: Invest in the right kit to avoid injury. See our advice below for choosing decentpair of trail shoes, and get some running tights to protect your legs from nettles and brambles.
Get conditioned: Hit the gym and do some strength work to prepare your body for running off-road. The right resistance exercises can make all the difference when it comes to powering your legs through another bog.
Club together: The best way to ensure safety when running off-road is to run with other people. Find a Jogging Buddy for your next Sunday run, or train on planned routes with a trail group or running club.
What shoes do I need?
If you want to run well on trails, you need to think carefully about your choice of footwear. Running shoe expert Brett Bannister, of sportsshoes.com, explains why:
Shoe size: Your foot will expand when running anything over a couple of miles. While you want your shoes to be a bit tighter and more responsive when trail running, you need to leave a spare half a thumb-width gap at the front of your running shoes.
Your weight: Did you know that you exert two or three times your body weight on to your running shoes? By opting for some built in cushioning you can reduce the impact on your joints and stress on your feet.
Foot position: Another consideration to make is foot position in relation to the ground. Many trail runners value low profile soles which enable a natural foot position, closer to the floor for better stability over uneven terrain. However, a low sole does not necessarily mean a thin one – you will still need some protection underfoot when you are running across sharp and pointed objects like twigs, rocks and thistles.
Shoe grip: It’s likely you’ll be running on muddy tracks and the grip on your shoes can make the difference between sliding down a muddy mound and tackling it like a pro. By opting for a shoe with a deeply grooved sole or protruding, rugged nodes you can ensure that you come away from the muddy mound unscathed!
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