Start trail running

Tuesday, 23 March 2010 10:25

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what makes trail running cool?

You are in the outdoors, amongst nature, conquering terrain amongst beautiful scenery, that's what is cool about it! Trail running can take you to some of the most stunning places, untouched by mankind. It's also a great way to meet like-minded people. And it's growing - fast. We asked New Balance South Africa for stats. Over a measured period in 2009 they sold 7,000 trail shoes while over the same period in 2008 they moved 5,000: a tangible sign of trail’s growth. The company now commands approximately 50% of the trail market.

equipment

Wear trail shoes. Compared to road shoes, they provide greater ankle support to prevent rolling and more lateral support and flexibility for uneven terrain. Trail running shoes also tend to sit lower than road shoes, with a harder midsole to take the impact of the trail. They tend to have sturdier and more aggressive treads on their outsole. If you’re likely to encounter regular stream-crossings or mud, choose trail shoes with drainage holes as well as waterproof uppers and laces that won’t stretch when wet or retain the extra weight of water.
“Make sure your laces are done up properly, allowing the shoe to offer the support it should, especially over rough terrain,” says Cape Town's Tatum Prins, a member of adventure racing outfit McCain Adventure Addicts.

Also important is a good hydration pack. Eyewear, a cap or hat and a reputable sunblock are good choices if you don't want to look like a tomato at the end of your adventure. The sun can add to your perceived fatigue significantly.

training for novices

Take your time building up distances, don't tackle the really tough trails if you are inexperienced. Start running in your local park to begin with.

Flat trails are recommended if you're unfit or a beginner. Trail running is nearly always much more of a workout than road running, so plan to run fewer miles at a slower pace on trails than you do on the roads. Although it will feel tougher as you’re using more muscles to get around, over and under things, choosing soft forest paths means your musculo-skeletal system is actually taking less of a hammering than on a road. But don’t be shy to walk when needed.
“Walking is very cool. Often walking is faster (and more efficient) than running up a hill!” says Leo Rust, winner of three Bat Runs and the only person to go sub-four hours.

Prep your feet. Trail running forces you to wriggle your feet more in the shoe, increasing the likelihood of developing blisters. “Use a product like Glide or Vaseline between your toes to minimise friction,” says AR.co.za’s Lisa de Speville, who admits feet are close to a fetish for her.
“If blisters are a regular occurrence, wearing two pairs of thin socks should eradicate the problem.”