subject: Tackling Trail Running With Ease [print this page] Trail running can be an intense makeover to your usual cardiovascular workout. It consists of jogging or hiking uphill or on tough terrain.
You can prepare for it ahead of time by spending time on an inclined treadmill. Some exercise machines also offer programs that mimic the type of workout you would get outdoors.
Hiking paths are usually the best place to take part in this kind of exercise. You must adequately prepare yourself before you start this kind of routine.
The first thing to remember is to take it slow and not rush into any specific pattern or intensity. If you are an avid jogger, you may want to start out at a heavy or quick pace.
However, the difference in incline and elevation will be enough for the first little while to rapidly increase your heart rate and help you to burn calories. The first time that you try trail running, go at about seventy percent of the pace that you usually would.
You can even do this the first few times until you feel comfortable in your footing and ability. The longer you run a specific trail, the easier it will be to recognize when you should accelerate and when you should go slower.
This type of workout requires a different set of techniques and new ways of placing the feet on the ground. Be careful of your footing, and do not try to overdo yourself.
As you begin to understand and feel more in tune with the path and the terrain, you can increase the intensity or try a more difficult track. Another great thing to remember when performing this workout is to keep your back straight.
You will most likely have the urge to lean forward in order to see the ground and trail better. You can still do so by monitoring both with your eyes and not your entire head and neck.
Hills will also make it more difficult for you to breathe. When you are standing up straight, your lungs and trachea will have an easier time taking in oxygen.
A way to stay straight is to let your ankles adjust to the terrain and the incline while keeping your back at the same level and rigidity that you usually would. You may feel uneasy and it will take a little getting used to at first, but your body will adapt the more you practice.
As you run on a certain trail multiple times, you should begin to take mental pictures of the terrain and your surroundings. This will prevent you from tripping or injuring yourself and you will be able to map out your runs more effectively.
If you now that a rocky or hilly patch is coming up, you can adequately prepare your body and legs for it. It will also be easier to tell how far of a distance you have run and how much longer you need to go in order to get a complete workout.
By memorizing the terrain, you can prevent injuries. It will be easier to adapt to more intense inclines and declines if you understand the trail.
Though many individuals like to run with trail shoes, you may want to make use of your regular running type. The former have a thick degree of traction on them and could get in the way of jagged and rocky areas.
Trail shoes may also give you the feeling that you need to lift your legs more, which takes more energy. Running shoes will offer you enough cushioning and support without being too heavy or getting in the way.
Visit your local sporting goods store and find a pair that is light and flexible. They can have a good amount of traction on the bottom, but do not go too heavy or rigid in your choices.
Just like regular running routines, you will need to integrate interval training. Hills are a great way to strengthen your legs and perform quick powerful sprints.
Spend at least one or two days a week on shorter and more intense runs. You will be able to work an entirely new set of muscles.
Switching off between long and moderate runs with short explosive workouts will also help blast fat from your body and increase your strength and stamina. Trail running is a great option for those who already love cardiovascular exercise but would prefer a change or challenge to their normal regime.
