Start trail running - Look after yourself

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Tuesday, 23 March 2010 10:25

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safety

Don't run alone unless you really have to. And remember to tell someone where you are going to run.

“If it’s your first real trail run, go with people who know the trails so you can learn as many different routes as possible. Running in a group or with a mate is definitely a good option. Makes for great company and means there’s someone else for the dog to bite when you can go faster,” quips Tatum Prins of adventure racing team Merrell Adventure Addicts.
“Always tell someone where you are going - and take a cellphone,” advises Ryan Sandes. “Take extra food and water. Often a shortish trail run can end up taking a lot longer than expected. Terrain, weather, or getting lost are all factors! A 20km trail run may take twice as long as 20km on the road.”

Sandes, winner of the Sahara Desert Run and the Gobi Run against some of the icons of the sport, adds: “When in the mountains: make sure you have warm clothing. It can be a bright summer’s day but on top of the mountain it can be raining with ice cold winds. I have learned the hard way on Table Mountain a few times!”

Watch where you're going. Keep your head up and your eyes on the trail ahead. This will allow you to pick the best line and watch ahead for obstacles such as rocks, roots, logs and branches. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.

pro tips

Keeping your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you’re on. Look at trail signs and identify rocks, trees or landmarks on the horizon.

Uphill busters. At some point, you’re going to find the terrain heading uphill, often a lot steeper than on the road. There’s a specific technique to survive this leg-and-lung-busting challenge:
Take short quick steps. Use your arms in a straight back and forward motion to help lift your legs and your opposite hip. Concentrate on relaxing your upper body and keeping your shoulders down.

Run tall. Posture is everything on the uphill. Leaning forward from the hips puts a lot of pressure on your lower back. An erect posture provides better push-off.  
“Relax your shoulders to get rhythm and flow in your running,” says McCain Adventure Addicts’ Tatum Prins.
Really steep hills may require power-walking: place your palms just above your knee to assist with the push-off. Don’t over-stride or your legs will be toast in no time.
“Train on trails that are more challenging than those on event day. That way you’ll find the event much easier.” Ugene Nel, Team Energy member and Quantum Adventures owner.

Downhills anyone? What goes up (slowly) must come down (fast)! Once again, offroad running requires technique a little different to that on the road.
Lean forward keeping your whole body perpendicular to the ground. Lengthen your stride to take advantage of the hill but don’t over-stride. Keep your weight forward by having your hips over the landing foot.
Each landing will put extreme stress on your quadriceps, so stop braking and allow yourself to fly a little. Land on the balls of your feet with your knees slightly bent, throwing your arms to the side. But don't flail.
If you need to control your speed, slalom from side to side like a skier*. Don't lean back or dig in your heels to brake, which would seriously pound your joints.
Also cut your stride length and increase your cadence. Land quickly and lightly.

Focus on time, not distance. Don't expect to match your road PR. Out-and-back routes are great because you can cover the same distance a little bit faster on the way back.
Take a break. Find a spot to relax and just enjoy nature. Smell the roses for a change. And grab a bite to eat. “A bar or something yummy is always a good option. It is different for everyone so get to know what your body needs to sustain the length runs you do.” Tatum Prins

fuel yourself

There are some useful hydration packs on the market. They will add immeasurably to your trail running experience, allowing you to carry up to 2 litres of fluid as well as snacks, keys, cellphones and extra clothing.

Eat before (or not). This depends entirely on personal preference, so get to know how your body handles running on empty or with a small meal before if you're new to the longer runs. On average, most people we interviewed said they want to get their energy up before a run but they don't eat too much. Some say it causes discomfort while running. A liquid meal like a protein shake or fruit or toast seem to be most agreeable for the general weekend warrior population. Experiment and see what works best for you.

Comments  

 

0 #1 Shelly 2011-03-22 08:52

Im looking to train with someone, to improve my fitness level. Are there any clubs around Johannesburg that concentrate on trail running.

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