Don’t run tense & stiff on the trails

1. •This is particular true for road runners making the transition to the trails and runners that may be overly cautious due to the challenging environment.
   

2. •Running stiff & tense alters your natural running form which can lead to more falls & an increase in injuries.
   

3. •This also causes the body not to absorb the impacts of running properly. The hips, knees, lumbar, etc. will take more punishment.
   

4. •Staying loose & relaxed allows you to adjust & react to the varying terrain & challenges that lie ahead.
   

5. •Run with your neck, jaw, shoulders & traps relaxed. Let your arms naturally move about with hands relaxed.
   

Avoid over striding on the trails

1. •When you over stride, you over commit, leading to inefficient running form, an increase chance of falling and a faster rate of fuel consumption.
   

2. •With a long stride, you won’t be able to react quick enough do to the technical terrain such as rocks, roots, etc.
   

3. •You want to keep the cadence high (85-95) and shorten your steps in order to be efficient. This is especially important as trails become more technical.
   

4. •A quicker cadence allows you to negotiate the trails more efficiently which in turn, you can run at a faster pace and increase the safety of the run.
   

5. •Shorter strides with a quicker cadence takes practice.
   

Getting lost & the value of Map reading

1. •Runners either make the mistake of not respecting the trails & venture out into parks, forests or reservations ill prepared for the possibility of getting lost.
   

2. •Map reading is an essential skill to help you travel safely out on the trails and also to make sure that you get the most efficient workout for that days training.
   

3. •Learn what the contour lines are telling you.
   

4. •Familiarize yourself with the network of trails not only to help you not get lost but so you can extend a run or shorten a run.
   

5. •Also familiarize yourself with the unmarked trails such as woods road, game trails, etc., they may lead you to a challenging climb or connect you to another area of the park.
   

6. •Learn what guidelines are, such as rivers, streams and ridges. This will help you with navigation.
   

7. •You also want to be able to know where the lower levels or swamp areas are on a map so you can avoid these areas if it rains do to possible flooding and eroding of the trails.
   

8. •Take full advantage of learning your local trail running area so you don’t continue to run the same trails day in & day out. By looking at a map of your area, with the combination of GOOGLE maps, a Garmin GPS with Garmin Connect (which we recommend), you will find many more trail options that you may not have known about. You also may find the possibility of linking up with other parks for a more adventurous run.
   

9. •Being able to read a map allows you to venture out beyond your comfort zone and extends your boundaries.
   

10. •Visit your local outdoor store for maps, we use Campmor as our local map resource, along with the New York, New Jersey Trail Conference.
    

11. •Visit Trails.com
    

Practice trail running...

1. •Rather then just running to try to improve your running, you need to practice to progress faster.
   

2. •Work on your form, cadence, being relaxed, drinking while running, keeping an eye out for trail markings & blazes, etc.
   

3. •Work on technical rock gardens and foot placement by repeating sections over and over until you established an efficient rhythm and the best line choice.
   

4. •Work on conserving energy by controlling pace leading into climbs. This allows you to be stronger for them.
   

Miles or Minutes?

1. •Running 10 miles on the road at an 8 minute pace may take you 1:20 but out on the trails you can expect to double that time.
   

2. •For a 10 mile run some trails can take you 1:45 while more challenging trails with bigger climbs can easily take 2+ hours to cover.
   

3. •If you have a 10 mile trail running race that has 4,000 feet of climbing over technical terrain you can be sure that your PR for a 10 mile on relatively flat, easy terrain will not be reached.
   

Do not jump out of the car & hit the trails full bore, up hill...

1. •Many people unfortunately have to sit most of the day by commuting to work, sitting in front of a computer, traveling to the trails, etc.
   

2. •This deactivates the glutes, disengages the core, tightens up the hamstrings, shortens the hip flexors, etc.
   

3. •You will need to perform active / functional stretching techniques and activation drills prior to your run. Only perform static stretching if you have an imbalance and was prescribed by us to do so. More information about imbalances will be covered in another article.
   

4. •Some trails start out with an uphill. Be sure to walk at 1st and then progress into a run/walk to properly warm up.
   

BE A RESPONSIBLE TRAIL RUNNER

1.  Don’t forget to eat & drink - Be prepared for the demands of trail running

1. •Be sure to bring along adequate hydration & energy needs. Trail running requires a lot of effort due to the varying terrain, technical nature of the trails and countless elevation changes.
   

2. •Low energy levels will lead to poor running form such as dragging your feet. This can lead to an increase chance of falling & injury.
   

3. •If or when you bonk out on the trails because of lack of sufficient fuel & hydration, you can be several+ miles away from the nearest source of aid, so it can get serious.
   

2.  Don’t forget to tell someone your running itinerary

1. •No matter how many times you have head out on the same trail in the same park at the same time, be sure to let someone know where you are and when you will be back.
   

2. •If you run 7 miles in 1:10 minutes and your badly sprain your ankle or something worse, it can easily take you several hours to get out, if you do get out.
   

3.  Try to never venture out alone

1. •This is essential, because of the chance of injury, possible encounters with wildlife or chances of getting lost.
   

2. •A runners 1st time out on the trails should never be alone.
   

3. •Try to link up with a local trail running group.
   

4. •You can also link up with a qualified local coach, trainer or adventure guide.
   

4.  Respect the trails and dangers

1. •Follow the Leave no Trace principles.
   

2. •Remember no one is near by to help out incase of an emergency.
   

3. •Respect the wildlife! It’s up to you to be know which animals live in your park (deer, moose, bear, snakes, etc.) and educate yourself about the animals behaviors.
   

4. •Know the hunting season calendar and wear bright colors if you you do venture out during the season.
   

5. •Remember cell phone reception is not always a definite thing or a free ride out.
   

5.  Know the Weather conditions, they can change rapidly, especially in the mountains

1. •Know the weather before you venture out and be prepared for a variety of conditions.
   

2. •Be prepared with the basics for the cold weather days. Dress in layers, carry a light wind resistant or wind proof shell, wear gloves & a hat, wear all synthetic clothing, let someone know your run itinerary, carry matches & know how to make a fire, know the area your running in, etc.
   

6.  Be sure to bring the essentials and dress appropriate

Road Running & Trail Running are not the same

1. •Trail running is a much more dynamic sport and requires great functional strength, agility, balance, quickness & power along with proprioception (sense of positioning & cumulative input from the bodies sensor receptors) etc...
   

2. •A specific strength & conditioning program is essential to ensure running efficiency and safety out on the trails, just as there is for road running and all sports.
   

3. •Watching for trail markers or blazes, all the while trying to negotiate a technical trail.
   

4. •Hydration & energy replacement is essential because if you bonk out on the trails you can very well be several+ miles away from the nearest source.
   

Putting other runners at risk because of runner negligence

1. •Trail running is an adventure that needs to be respected. When you venture out with group be sure that your fully prepared. Familiarize yourself with the running route, ask questions before hand, carry your own water and necessary fuel, wear the proper clothing & foot wear and be sure that you can handle the expected fitness demands of the run.
   

2. •If you miss out on any of this, there is a good chance that something may go wrong, such as extreme fatigue at the furthest point of the run. If this happens your now dependent on the others to bring you back around. Because of your extreme fatigue, your running gets sloppy & your chance of tripping and falling is high. If you happen to fall and injure yourself to the point of not being able to move forward the group puts themselves at risk to help you. This can become a serious problem during anytime of the year especially during the winter months because as soon as you stop moving or decrease your effort, you will lose vital body heat. You are putting yourself as well as others in a potentially dangerous situation.
   

3. •Accidents happen, don’t increase the chances of them.
   

About general injuries

1. •Its common for trail runners to roll and sprain their ankles. This can happen several times in a season.
   

2. •If the ankle is not addressed, range of motion will be lost, weakness will ensue and major compensations will occur. This will lead to even more severe injuries.
   

3. •Low back issues and imbalances that develop from sitting for long periods of time if ignored can lead to many compensations and synergistic dominance. This will eventually lead to an injury.
   

The right shoes for the trails

1. •Traction is important and trail shoes use softer compounds and different tread patterns for better grip on varying terrain such as rocks, roots, mud, dry conditions, etc...
   

2. •Winter training runs will require a water resistant or water proof shoe (gore-tex) this type of shoe will also protect your feet from the wind and aid in keeping your core temperature balanced.
   

Always adventure...

Mountain Peak Fitness