Read More: Ask The Coach: Summer Training For The Snowshoe Racer 6. This varied movement helps runners increase core strength and the tiny muscles in the feet and lower legs that must react to tree roots and rocks. So, instead of the repetitiveness you get with roads, the trail’s natural obstacles lead to different types of movement where no foot strike is the same. Cruising singletrack necessitates frequent changes in motion. Running for a long time on roads can thrash muscles and joints, but dirt trails are often more forgiving. So while you may be able to crank out an eight-minute-mile (1.6 km) around a neighborhood park, you’ll likely be running slower on trails.īe okay with running slower or walking expect to feel better when trail running. Unless your town is mainly hilly, trails will have more elevation gain and loss than your usual running path. Read More: Book Review: The Ultimate Guide to Trail Running 4. It’s also a good idea to let someone know where you’re going, or better yet, bring a friend along. You will, however, want a phone (or a map) to keep route information handy and to be able to call for help if needed. Second, I find that listening to music makes it harder to focus on the trail’s obstacles unless you need a power song to get up a sustained climb. First, being unable to hear someone coming toward you on the trail could result in a collision or unwanted interaction. In fact, wearing headphones on the trail is a two-pronged safety issue. One of the most crucial safety tips for trail running is to avoid wearing headphones. Invest in the proper shoes to transition to trail running. Read More: Women’s and Men’s Trail Running Shoe Roundup (Learn how to choose which gaiters are right for you.) What about other gear that’s worth considering? Hobbs always runs with gloves, and Miller is a proponent of gaiters to keep rocks out of your shoes. If not, look for a hybrid that you can use on both roads and trails. Hobbs and Miller recommend investing in trail shoes if you intend to spend a lot of time on trails. Trail shoes are quite different than road shoes and typically have more traction, stability, and features like drainage systems and toe bumpers. Special shoes aren’t required, but you’ll likely want them (and be happier with them). While miles may be the primary measure for road running, trail racing and training are often structured around time on your feet rather than distance covered. “Don’t worry about mileage, but the amount of time you want to be out,” says Hobbs. The number one tip to remember when transitioning to trail running is that miles won’t be covered in the same amount of time on trails as on roads. Please see our disclosure for more details. Additionally, as Amazon Associates, we earn from qualifying purchases. When you purchase using these links, part of the proceeds go to Snowshoe Mag. Some of the links in this article may contain affiliate links.
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