Trail running has become a sport that people are increasingly interested in. The reason is, they offer a different experience from running on ordinary terrain. However, before trying these outdoor activities, it is very important to know about trail running tips. So you can get a trip that is not only exciting, but also beneficial for overall body fitness.
Here are Trail Running Tips
Before discussing the tips further, let’s get to know this type of running first. Trail running is an activity that takes place in the open air. Such as forests, mountains or uneven ground paths. In America and Europe, many people do this running in the summer.
Different from running in general, they are not concerned with the length of the route. The reason is, trail running is not a sport that prioritizes time or speed. The routes tend to have a finish point of a certain size. So each runner may have a distance ranging from 5 Km to 20 Km depending on ability.
Because there are no standard rules, it is not uncommon for some people to be confused about how to start. Especially for those who have never done it at all. To make it easier, here are trail running tips that you can follow.
1. Thorough Preparation
Before starting, make sure you have made good preparations. Try to find out the conditions of the route you are going to take. Are there lots of climbs, descents or rocky terrain?
After that, choose the right shoes to provide good grip on various terrains. Apart from shoes, also prepare comfortable clothes, a waist bag to carry supplies and a hat. If necessary, prepare medication in case something happens.
2. Warm Up
Next, warm up by stretching all parts of the body. A good warm-up will help prevent injury. Focus on warming up the lower body, especially the ankles, knees and hips. It’s best to start warming up 15 minutes before running.
3. Pay Attention to the Correct Running Technique
The most important trail running tip is to understand the technique. On uneven terrain, short strides will provide better balance. Always keep your eyes ahead to anticipate obstacles. In addition, use your hands to maintain balance and help push your body uphill.
You also need to understand how to regulate your breath while running. In this case, belly breathing will help supply enough oxygen to the muscles. Adjust the rhythm to match your running speed. So you won’t get tired.
Review from the YouTube channel StrengthRunning, trail running is certainly much different from running on the highway. So there are many techniques that must be prepared considering the track has many bends, so training will be much slower. Especially if going up and down hills that make running much slower. However, the pressure on the heart and cardiovascular system is the same as when running on the highway.
4. Hydration and Nutrition
As previously stated, trail running tips also require supplies. Dehydration is the main enemy when running, especially in the open air. Therefore, make sure to bring enough drinks. Also prepare small snacks to provide additional energy while running.
5. Adjusting Abilities
To get optimal benefits, always try to adjust the distance of the running track according to personal abilities. If you feel sick or tired, stop immediately and rest. Don’t immediately force yourself to run long distances. It would be better to increase the distance gradually.
Those are some trail running tips for beginners to maximize their fitness. Don’t hesitate to try this run and enjoy an exciting and free experience in nature. Don’t forget to invite your friends to be healthy together.
