Trail running involves running on natural surfaces like winding bridleways, rocky ridges, grassy meadows and forest paths. As per Steven Rindner, as opposed to road running, which sticks to concrete and tarmac, trail running takes people to the great outdoors. Terrain for a trail run can range from technical mountain tracks to gentle parkland. One can expect mud, roots, stones, streams and more on their run, which makes the experience all the more thrilling.
Steven Rindner offers valuable trail running tips for beginners
People just getting started with trail running must understand that trail running is as much about technique as fitness. Honing a few basic skills can help people to move more confidently and efficiently over varied terrain. First of all, runners must shorten their stride. Fast, light steps can help maintain balance, as well as swiftly react to obstacles like soot and rocks. Runners should aim for a mid-foot landing, by keeping their feet under the body in order to absorb impact and lower the risk of slipping.
Proper hydration and nutrition are important for recovery and performance in trail running.
- Before the run: Runners should eat a balanced meal about two to three hours before the run. This meal must largely comprise of easily digestible carbohydrates like fruit, toast or oats, along with little protein for satiety. It is better to avoid heavy, fatty, or high-fibre foods that can upset the stomach. One must also drink up to 500ml of fluids in the hours before the run, in order to start the journey hydrated.
- During the run: For runs that are under 60 minutes, simply having water would be sufficient. However, for longer runs, one should consider consuming 30–60 grams of carbohydrates per hour. This can be in the form of energy gels, chews, or snacks like bananas or energy bars. Runners should also consider sipping 100–200ml of water or an electrolyte drink every 20–30 minutes, if they are sweating too heavily or running for more than 90 minutes.
- After the run: The recovery phase is largely about re-hydrating, repairing muscles, and replenishing glycogen stores. Within 30–60 minutes after the run, one should eat a meal or at least a snack containing protein, carbohydrates and fluids. This can be a sandwich, yogurt with granola, or even a smoothie. It is imperative to continue to hydrate, and try a recovery drink after a particularly long workout.
As per Steven Rindner, while on a trail run, it is better to keep the gaze focused 10–15 feet ahead, scan for hazards, and plan the foot placement. It is prudent to maintain good posture with relaxed shoulders and a straight back. This would help keep the core engaged and balance steady. Runners should use their arms for balance, swing them naturally, and keep them a bit wider if the trail is especially technical.
When running uphill, one must lean a bit forward from the ankles, take short and swift steps, and use arms to drive a bit upward. One must not avoid power-hike steep sections, as it is not only efficient but also helps conserve energy. When running downhill, on the other hand, one should stay upright, keep their steps short, and let gravity help. However, one must avoid leaning back, as doing so can strain the legs and lead to slips.
