If you’ve been following my last few posts, you know that I’ve outlined training plans to get ready for mtn biking (click here to read) & hiking (click here to read).  Next up…prep for trail running!  Trails present runners with a few additional challenges not found in flat pavement running…like unpredictable surfaces filled with random rocks, roots & ruts.  So, let’s get to it – Part 3 of 3:  Get ready for the trails – trail running!

Be In the “Now”

I once knew a sports psychologist whose favorite question was “What time is it?”  People would inevitably answer with a specific time like “3:05”.  But those answers were never correct.  The correct answer is “Right now”.  So what time is it?   Right now!  This focus on the present is so important for trail running.  Unlike flat pavement running where you can mentally drift off to your upcoming vacation or your to-do list, trail running requires that you be right here right now.  Frankly this mindfulness component is my favorite part of trail running!  To help you do this, use your eyes to scan for upcoming obstacles.  Instead of focusing right in front of your feet, look ahead about 2-3 steps so that you see obstacles before you get to them.  This helps you proactively plan where you’ll place your feet.  That forward focus goes a long way towards minimizing accidental trips & falls.

Exercise Prescription:  Every day!  You can practice mindfulness every day, any time.  Breathing exercises & meditation help you improve your ability to stay present.

Move Thy Body Sideways!

Pavement running occurs in a mostly predictable linear motion.  Oh sure…there are a few uneven patches like curbs & the occasional sidewalk unevenness.  But in general, you don’t have to worry too much about foot placement.  Contrast that with trail running where the trail can undulate, change directions, dip, rise & be quite slippery.  All of these scenarios require some side-to-side motion in order to stay upright.  Your whole body (from feet all the way up to your head) needs to quickly adjust to the terrain changes….which requires a goodly amount of lateral motion.  Make sure to incorporate side-to-side exercises like lateral lunges (click here for a whole bunch of lunge ideas!) into your strength program.  And remember that increasing muscle strength makes you better able to stay upright!

Exercise Prescription:  1-2 days/wk of 20-45 min

Do That Eccentric Loading

While we’re on the strength training topic, be sure to put some emphasis on eccentric loading.  Eccentric loading is when the muscle fibers lengthen under load.  (I.E., Your bicep eccentrically loads when you lower your coffee cup to the table.)  Not only is eccentric loading a great way to build strength (you can actually lift more weight eccentrically than you can concentrically!), but it is critical to injury prevention.  If you can better control a weight in the lowering phase, you are less likely to rupture and/or tear a muscle, ligament and/or tendon.  Just think about what happens when someone trips.  Body weight dramatically shifts & people often fall because they are unable to control their own body weight as gravity pulls it downward.  Understandably, not all falls result in injury…but as we get older…many do.  By developing better eccentric strength, a person may be able to slow down & ultimately stop their body weight before it hits the ground.  That’s the key to injury prevention!  So…back to trail running.

Downhill running = eccentric loading.

Catching yourself if you do misstep = eccentric loading.

How do you train eccentrically?  In the weight room, you lift slowly – 2-3 sec up & 2-3 sec down.  In everyday life, control your body by slowly lowering into a chair or slowly lowering your groceries into the car.

Exercise Prescription:  1-2 days/wk of 20-45 min

Technique

Technique?  Don’t you just…run?  Well, yes…but the way you run will need to adjust based on terrain changes.  Unlike pavement running where you want to keep your run technique as consistent as possible, trail running requires change…and lots of it.  Here are a few adjustments you’ll need:

• Elbows Out:  Especially on downhills in order to improve your balance.
• Pump Those Arms:  A more dynamic arm swing (front-to-back…certainly not side-to-side!) will help drive your body uphill.
• Shorten Your Stride…But Be Prepared to Lengthen Too!:   Keeping strides short will make it easier to adjust your foot placement to avoid obstacles.  But sometimes it’s better to lengthen out a stride or two in order to get over that rock.  The key is to be ready for either!
• High Step It!  Shuffling is not a great idea out on trails when there are obstacles to avoid.  Keep those feet a bit higher & consciously focus on lifting up & over specific obstacles.  My advice – Lift your feet higher than you need to…just to make sure you clear it…especially when you’re tired!

Exercise Prescription:  Every trail run…all the time!

There you have it, folks!  I hope this 3-part series has been helpful (or at least motivational) for getting you trail-ready.  And now it’s time to head on out the door!  I look forward to seeing you out on the trail!

Happy Training!

Coach Michelle

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