|
 There
is good
reason so
many runners
are
venturing
off road in
training,
seeking out
trail races
and even
planning
vacations
and business
trips around
the most
alluring
trails.
The boom
took off in
the 1990s as
more
athletes
traded in
their road
running
shoes for
trail
running
versions.
Trail
running and
road running
are actually
quite
different
sports, and
many runners
itching for
a change of
scenery are
making the
switch from
hard
surfaces to
softer, more
scenic
trails.
Countless
runners find
trail
running an
escape from
the
rock-hard
reality of
the roads.
It’s no
secret that
asphalt and
concrete are
much harder
on your body
than dirt,
woodchips
and gravel,
and the
sights
available on
traffic-laden
roads are
often less
pleasing
than those
on secluded
wooded
trails.
Shoe
manufacturers
have
capitalized
on the
sport’s
growing
interest.
You won’t
find a shoe
company
today that
doesn’t
offer at
least one
trail shoe
in its
product
line, and
many have
more than
one model to
choose from.
While trail
running is a
great
alternative
to road
running,
it’s often
much less
predictable
than its
cousin, and
preparation
is
important.
Before you
head out,
keep a few
things in
mind:
1. Buy
the proper
shoes.
Trail
running
shoes will
make all the
difference
as they’ll
provide the
necessary
support for
off-road
running.
2.
Research the
trail.
It’s not a
good idea to
try an
unfamiliar
trail
without
scoping it
out first.
Many trails
can be
confusing,
so take the
time to
locate a
map, or
bring a
compass with
you when you
start.
3. Run
with a
partner or
group.
You’re less
likely to
get lost if
you have two
or more
people
running the
same trail,
and you may
find the run
more
enjoyable.
If you
thrive on
solitude,
let someone
know where
you’ll be
running and
when you
expect to
return.
4. Always
look ahead.
It is
crucial to
keep a
constant eye
out for
obstacles on
the trail.
Trail
running
takes a
special
focus.
Taking your
eye of the
terrain for
just a
moment could
result in a
twisted
ankle, or
worse.
5. Wear
the proper
clothing.
Regardless
of the
season,
trail
running
requires a
different
wardrobe
than road
running.
Long-sleeved
shirts and
pants will
keep your
arms and
legs
protected
from the
brush and
branches. A
bright hat,
which will
keep bugs
out of your
hair and
make you
more visible
on the
trail, is
also
helpful.
6. Bring
water.
You won’t
likely find
water on the
trail, so
bring some
with you.
You should
aim for
about 170 ml
of fluid for
every 20
minutes of
activity.
7. Use
time, not
distance.
Don’t worry
about the
distance of
the trail,
which is
often
difficult to
determine
unless it’s
already been
mapped out.
Also,
because of
unsure
footing,
sharp turns,
and
unfamiliar
terrain,
your pace
may be a bit
slower than
on regular
road routes.
Measure your
run by time
and effort
spent on the
trail.
8. Watch
out for
others.
Mountain
bikers love
to hit the
trails and
often speed
up quite a
bit. Be
cautious
approaching
hills and
turns since
bikers may
not be
looking for
you. This is
where the
bright hat
comes in
handy.
9.
Maintain the
area.
One of the
most
enjoyable
aspects of
trail
running is
the natural
beauty
surrounding
you while
you run.
Please leave
the area
just as you
found it.
Most of all,
enjoy your
time on the
trails.
Chris
Saunders is
a freelance
writer and
an assistant
track and
field/cross
country
coach at the
University
of Illinois.
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