There is a whole new move lately where more and more road runners are hitting the trails. The reason for this is simple, trail running offers a new challenge both physically and mentally he and that can lead to better performance on the road. When you’re looking to train for distance for example, sometimes the answer is elevation. Sometimes it’s difficult to find dramatic levels of elevation on the road, so we look to the hills. Running hills can increase lung performance as well as leg strength and of course have a direct impact on cardio and heart rate control and there is no better place to find hills than off-road.
WHY YOU SHOULD GIVE IT A SHOT
A lot of runners are nervous about hitting the trails. They worry about twisted ankles and injury, but the majority of these concerns are mitigated by paying attention to your running. This brings me to my first point about running off-road. Putting yourself on a trail, in the dirt, forces you to pay closer attention to how you run and where you step and how long your stride is. These are all things that you typically don’t have to think about when you run the same road routes or sidewalks all the time. If perchance you out of your comfort zone and because you start to run differently and pay closer attention you’ll find yourself making greater strides in your overall running technique.
Next, I want to touch on the idea of mixing it up a little bit. Running on the trail puts you in a new environment every time you run. This is because there are changes the nature that are due to weather, erosion, or used by the rocks. But when I say mixing it up, what I am referring to is getting you out of your comfort zone. When you go out on the road to run your normal route you know exactly what to expect. You know every turn, you know your distance, and you know where that pothole is 2 miles away where you’re going to make a left turn. On the trail, you will find yourselves in the middle of an adventure. Sure it’s easy to judge distance on the trail and many are marked and yes you will learn the layout of a trail after a while but there is always some level of change that will feel new.
STARTING OUT ON THE TRAIL
The first time you hit the trail, take it slow and don’t push yourself at the same pace he would if you’re running on the road. There is so much variety to running on a trail that you shouldn’t think of it as a one-to-one to your normal running route. There will be small impactful hills, there will be elevation changes that you’re unprepared for, and there will be small things you may need to expand your stride to reach over. Each of these small little elements will improve your overall ability as a runner. So don’t be afraid of them and to the contrary, attack them.
You may find yourself winded sooner than you expected and you may find your heart rate higher than normal, but these are good things and they will improve with time. When you hit steep hills, don’t run straight up them. If you need to, take your time and even walk up them. Even ultra runners will walk at certain points in their runs especially as the elevation changes. It can just be too challenging on your legs to continually run it a full speed pace the entire time.
ENJOY YOURSELF
The last big point I would make is to have fun with it. Running on a trail, in nature, can be very cathartic and very pleasant for most people. You are much more aware of your surroundings, you are free from the smells associated with the road, and everything will feel very picturesque. As a runner, this ability to get out of yourself and enjoy the environment will help you go farther and run better over time. Once your legs have built-up this new level of strength and you hit the road again, you will notice an immediate difference in your ability on the road to go farther. Your lung capacity will have improved and your heart rate will be much more in control than ever before.
GEAR FOR THE TRAIL
A lot of people ask me if it’s necessary to get different gear for the trail. The answer is of course no, but being that I just love getting new year, it gives me the opportunity to vary things up and have things dedicated to both. I am definitely an advocate of trail shoes. For nothing more than the fact that they typically have more grip and some level of water resistance that normal running shoes don’t have. In fact, most trail shoes you could hose off when you’re done running and they be ready to go the next time you went out. I don’t recommend running those trail shoes on the road however because you will wear down the traction quickly when running them on cement.
So if you are debating it, then definitely get out there and give it a shot. The trail can open up your running to a whole new world of possibilities and at the very least you’ll have a great time trying it.
