subject: Tips: Safe Trail Running [print this page] Even experienced trail runners can get into trouble on unpredictable terrain. And now that more runners are going off-road, accidents are likely to increase. Long-distance running is a physical test of strength and fitness and also a mental challenge. Several runners discover that it's too hard mentally to keep going; still their body is willing to run longer. If you're running alone and struggling then give yourself a pep talk. Imagine yourself that you're not physically tired and mentally strong. Actually you're just mentally exhausted and you can push through it. Remind yourself how proud you'll feel when you'll finish your long run if you're doing your longest run ever. The most challenging part of your marathon training is your long run, especially as the mileage creeps towards 20. There are several tips that you can follow to make your long runs more comfortable and easier and you can prepare yourself for marathon day. Start experimenting with various types of foods, like energy gels and chews, and clothes so you can figure out what works for you. You should not try anything new on race day. So, your objective is to find your favorites now. Here are five tips for staying safe on the trails:
Keep in Touch
When trying a new trail, go with someone who knows it--and bring a map, compass, cell phone, and whistle. If you do go solo, give someone a map of your intended route. Go to ant Government website, collect the map and plot your route.
Think Time, not Distance
Tough terrain and hills can double the time you need to cover a mile. So consider how long you want to be out. Experienced trail runners cover about six miles an hour - says Scott Jurek, seven-time winner of the Western States Endurance Run. Less-fit runners should target four.
Fuel Up
Energy bars and gels are good because they're easy to carry and digest - says Monique Ryan, author of Sports Nutrition hydration pack for Endurance Athletes. Bring food with you, even on short runs, in case you're in the woods longer than expected. The carbohydrates will help you run and concentrate. Also, stay hydrated with small, frequent sips from a water bottle.
Watch the Weather
Especially at higher elevations, temperatures can change and storms can roll in quickly, so plan accordingly. Even in the summer, some runners bring a winter hat and a Brooks L.S.D. jacket, which is water-resistant and weighs only 3.1 ounces. Use sunscreen, but be careful not to apply too much; it can clog pores and cause you to overheat.
Train your feet:
Get used to running on easy paths, then move on to more gnarly trails. Take short, quick steps so you can react. , Your stride rate should be about 90 per minute. Road shoes work, but trail shoes have more traction and protect your feet from rocks and roots.
