Hit the Trail Jack!

Running is a grownup’s lost link to playing outside!

Kristen Armstrong

Today here in the UK, gyms reopen. As you will know if you follow this blog I love the gym, I love classes like Zumba and Body Attack, equally I love using the aerobic equipment and free weights so, part of me is delighted to be able to get back in there, see friends I’ve not seen and generally improve my fitness level however, another part of me, being honest, is still a little nervous about being in such close proximity to other people. During lock down I’ve had my Pilates, my yoga and my zoom Zumba, all have been good and I’ve really enjoyed them but the one exercise that has kept me going has been my running.

At one point though, it was getting a little tedious, I do my regular 10k circular course and I was getting a little bored, that’s when I decided to mix it up a little. As you will also know if you follow my little blog, I live in London however, I live in a part of London with lots of wide open spaces such as parks and commons, some of which is actually quite rural and in places has quite challenging terrain so, I decided I try some trail running and you know what, I loved it!

If like me you’re not ready to go back to the gym but you want to try something different, here’s a few tips on how to get started with trails;

Get the right shoes

First and foremost, and I know this through bitter experience, get the right shoes! If you’re used to road running and are considering using the same shoes, don’t. When I first started trail running several years ago, this was my first mistake, about five weeks in, running along a slopping path I slipped and went over on my ankle, I wasn’t able to run again for a month! You need something with plenty of grip but also something that is relatively waterproof. I use Nike trail running shoes, they’re a little expensive but they give you far more grip, much more control, lots more support and they keep my feet dry.

Keep track

The generally accepted rule is to increase mileage by 10% per week, max. This isn't just a boring made-up rule – well it kind of is, and everyone's different, however, there’s logic behind it. Like sprinting is to marathon running, trail running is a different kind of fitness and like every other sport you need to build up your strength and stamina over a period of weeks, trying to do too much too quickly will end in tears.

A good habit to get into is keeping a simple log of your mileage in a notebook, and adding pace, time, distance and other details like how you felt if you want, but consider keeping it simple to encourage yourself to keep it up to date, you’re not J K Rowling!

Trail running isn’t about your PB

When one of my friends first started out running, he got into that self-competing thing where you run the same loop trying to beat your PB on a running app every time. The problem with this is, whilst initially you will make great gains, inevitably you reach a plateau, which for some becomes a bit of an anti-climax. Focusing on learning good technique rather than pushing your pace will ensure you don't twist an ankle as I did!

Don’t be afraid of the weather

One of the joys of trail running is the ability to get off the beaten track, see different beautiful places, experience nature first hand, take in the fresh air and challenge yourself to a variety of terrains. I don’t run if there’s a hooley outside blowing horizontal rain however, I do enjoy running in a little rain, especially trail running. The rain brings a different dimension, new perspectives and completely changes the vista, just because somewhere is overcast and grey, doesn’t mean it’s still can’t be beautiful, it’s just different. Just be careful with your footing!

Listen to your body not your GPS

Remember, trail running takes longer than road running. The trails are technical, hilly, slippery, rocky, loose; so, it's best to keep your eye on them and not your watch! Being able to see your pace on a GPS watch is handy as you progress however, your body is not a machine.

Perceived exertion, i.e. how your body feels, is far more important than pace. If you start to feel aches and pains, or are feeling particularly fatigued, listen to what your body is telling you and ease up. It can be hard to tell when your body actually needs a rest and when you are simply feeling a bit lazy in the beginning. This will come with practice, but err on the side of caution to begin with.

Rein it in

The most common mistake beginners make, me included, is over striding, which makes you land heel first. A longer stride doesn't lead to a faster pace, it leads to injuries and enforced rest! And it doesn't actually make you more efficient, as you are effectively braking with each foot strike, especially if you run like this on downhills. Aim to run with short quick steps, landing on your mid- to forefoot.

And finally, rest

Don't run every day when starting out. In fact, when you first start running, it’s a good idea to rest as many days as you run. Your muscles build and repair themselves during your rest days.

I hope that gives you a few ideas or even inspires you to get out running alongside mother nature 😊

What’s on this week?