No matter how many neighborhood routes or treadmill workouts you have, boredom sets in after doing the same thing over and over again. One way to mix things up: Head for the trails.
The steep hills challenge your endurance, the ever-changing terrain targets new muscles, and the wildlife is a heck of a lot more fun to look at than cars or the treadmill monitor. So whether you're a trail veteran, or only venture on towpaths in your local parks, heed this advice from some of the top trail runners and coaches in the United States.
Don't Rush Into Anything
Your first time trail running is like your first time in the sack with a woman: It'll probably end sooner than you hoped. And if things go wrong, there might be first aid involved. That's okay, says Dave Mackey, a professional ultrarunner and adventure racer. Trail running takes time to get comfortable, to know when to accelerate and when to coast.
On your virgin run, aim for 75 percent of your normal pace and pay attention to landmarks (sharp left after the walnut tree, watch out for jagged boulder). As you transition from the roads to dirt, you can work your way up to 100 percent effort; it takes time to learn the technical side of trail running. You'll be surprised at how much speed you can pick up once you know what's coming.
Learn to Focus
Climbing a steep grade or descending one can be daunting--especially if the terrain is potholed or full of branches. "You need to know what's coming up so you can prepare for it," says Sean Meissner, a veteran ultrarunner and coach for iRunFar.com.
Adjust your effort down and focus your eyes on about 15 to 20 feet ahead instead of right down at your feet. By the time your body reaches that giant rock, your mind will already know it's there and send messages to your muscles to avoid it. And don't be afraid to walk in tricky terrain.
Keep Your Back Straight
Big hills leave even the best trail runners sucking wind. Your natural reaction is to hunch forward like Quasimodo, but that's a great way to keep your lungs from getting a full tank of gas. So do like Mackey and let your ankles adjust to the incline, keeping your back erect and using powerful, compact arm swings to propel yourself up the trail. "I shorten my stride by a third or more but maintain the same cadence," says Mackey. Since you're moving slower, you won't need to look as far down the trail.
Strengthen Your Core
When you're on a road or smooth treadmill, you're moving in one plane of motion: forward. But when you're on uneven terrain, you're body is moving in multiple directions as you jump over logs or dodge jagged rocks or cut down a new path. The result: You need more core stability when trail running, says Ian Sharman, an online ultra coach with qualifications from USA Track and Field and the National Academy of Sports Medicine. He recommends doing side bends in the gym to get a rock-solid core solid that can handle any terrain.
Here's how to do it: Grab a pair of 10-to-20-pound dumbbells, and hold them at your sides with your arms straight. Brace your core, as if you were about to be punched in the gut. Without twisting, slowly bend to the left as far as you can, lowering the weight toward your knee. Pause, and then slowly return to an upright position. Repeat, bending to the right side. That's one rep. Do 15. Over time, progress the exercise by adding more weight, increasing the reps, or balancing on one foot to challenge your balance.
Snub Your Watch
You'll face multiple obstacles on the trail, so learn to pace based on perceived effort instead of your speed. "Ignore your GPS," says Sharman. "On the trails, your pace can bounce from a crawl to a near sprint downhill." Aiming to hit a particular pace can lead to speeding up at inappropriate times--and the last thing you want is to be gassed at the top of a hill in the middle of nowhere.
Light Up
Once you've honed your trail intuition to spot obstacles on autopilot, hit the course at night. It'll train you to respond to even fewer visual cues, making your running style more natural. A powerful but lightweight running headlamp--we found some options here--should give you all the light you need. Headlamps also help you squeeze in after-work runs in the fall and winter.
Fuel the Body
Even if you're not out for 30 miles, keeping fuel available is vital. "Fueling right during the run will allow your body to work more efficiently, which helps accelerate your training," says Jerry Armstrong, a pro ultrarunner and coach.
Carry a bit of food and hydration in a lightweight pack like the Ultimate Direction Endure ($40, ultimatedirection.com). "I typically bring a variety of easily digestible foods on the run," he says. Try to replenish about 200 to 300 calories per hour with foods like GU packs, banana slices, granola bars, or dates. And couple your solid intake with an electrolyte fluid. Armstrong likes powder drinks like GU Brew, Cytomax, or Succeed. After your workout, have a cold recovery drink ready that is rich in protein.
Don't Fear the Downhill
Once you've become more comfortable on trails, you'll notice you're pumping the breaks a lot less when running downhill. If you get in a trail race, this is where you can make up ground or take a big lead. "The very best downhillers are basically out of control at any given point, but they can regain control within a few steps if necessary," says Sharman. Not breaking every few seconds is easier on the leg muscles, too, because it promotes a more fluid stride.
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