For many runners one of the great joys is the convenience of stepping out of the front door and being ready to run. Alas, there is a downside. Running on a hard surface such as pavements or roads does put a lot of stress on the body.
Running off-road is softer underfoot which is good news for your joints. However, the terrain is more varied which means it is physically more demanding. And, as a bonus, research has shown that exercising in green spaces boosts mental health. Here are 7 trail running tips for beginners to help you get the most out this hugely popular activity.
01: Introduce Trails Gradually
Incorporate trail running into your training program gradually. This will give your muscles a chance to adapt to the new demands and reduce the risk of injury. For example, run on a trail once every 2 weeks for say 4 weeks then once a week for 4 weeks.
02: Start Out On The Flat
Initially, it's best to stay on flat trails. Introduce slopes into your training schedule gradually.
03: Watch Where You Put Your Feet
One of the attractions of trail running is exercising in natural surroundings. However, always be on the lookout for obstacles such as rocks or tree roots. And, of course, it might be wet underfoot in some parts of the trail.
04: Forget About Speed
As a trail running beginner don't worry about pace. Simply focus on handling the uneven terrain. Unlike road running, you'll find that it's more difficult to get into a running rhythm.
05: Carry A Phone
Always take a fully charged mobile phone with you when you trail run. And, even if you are running with friends, always tell someone where you are going, where you'll park and how long you expect to be out. Be aware that phone signals in some locations can be poor.
06: Track Your Progress
Wearing a GPS sports watch allows you track your outdoor runs no matter the surface. Upload the data to your computer and you'll see a map of where you ran, total distance, elevation, pace, heart rate in various zones, total workout time. It's so motivating to see, over time the progress you've made.
There's a wide range of GPS sports watches available for men and women from devices with basic functionality to ones packed with features.
07: Include Strength Training Exercises
To minimize injury risk it is advisable to incorporate strength training exercises into your running program. One area of focus should certainly be on building a strong core.
Many runners find taking a Pilates class helpful.Many people run because they enjoy the way it makes them feel. Doing that in nature's open spaces really does "feed the spirits". Why don't you give it a try?
Running off-road is softer underfoot which is good news for your joints. However, the terrain is more varied which means it is physically more demanding. And, as a bonus, research has shown that exercising in green spaces boosts mental health. Here are 7 trail running tips for beginners to help you get the most out this hugely popular activity.
01: Introduce Trails Gradually
Incorporate trail running into your training program gradually. This will give your muscles a chance to adapt to the new demands and reduce the risk of injury. For example, run on a trail once every 2 weeks for say 4 weeks then once a week for 4 weeks.
02: Start Out On The Flat
Initially, it's best to stay on flat trails. Introduce slopes into your training schedule gradually.
03: Watch Where You Put Your Feet
One of the attractions of trail running is exercising in natural surroundings. However, always be on the lookout for obstacles such as rocks or tree roots. And, of course, it might be wet underfoot in some parts of the trail.
04: Forget About Speed
As a trail running beginner don't worry about pace. Simply focus on handling the uneven terrain. Unlike road running, you'll find that it's more difficult to get into a running rhythm.
05: Carry A Phone
Always take a fully charged mobile phone with you when you trail run. And, even if you are running with friends, always tell someone where you are going, where you'll park and how long you expect to be out. Be aware that phone signals in some locations can be poor.
06: Track Your Progress
Wearing a GPS sports watch allows you track your outdoor runs no matter the surface. Upload the data to your computer and you'll see a map of where you ran, total distance, elevation, pace, heart rate in various zones, total workout time. It's so motivating to see, over time the progress you've made.
There's a wide range of GPS sports watches available for men and women from devices with basic functionality to ones packed with features.
07: Include Strength Training Exercises
To minimize injury risk it is advisable to incorporate strength training exercises into your running program. One area of focus should certainly be on building a strong core.
Many runners find taking a Pilates class helpful.Many people run because they enjoy the way it makes them feel. Doing that in nature's open spaces really does "feed the spirits". Why don't you give it a try?
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