Trail running is one of the most extreme sports. Sometimes it only requires an iron will and persistence. But there are some situations where you have to fight against the most brutal conditions on Earth for days on end.
In some races, you must even carry everything inside of your backpack. Trail runners are usually extremely good soldiers – they know how to orient themselves in the most extreme conditions, and they have some of the toughest wills.
There are many lessons you can learn from a simple trail running race. But when you train for this sport, these vital tips might even save your life one day!
1) The Human Body Knows No Limits
When you have to fight to survive, you will be able to do many things you never previously could. You run through the creek, over the highest mountain, through the desert – these are the most hostile places on the planet!
When you are endangered, adrenaline can be such a good source of fuel. You won’t be aware of your maximum limits unless you’re in an extreme situation.
2) You Will Have To Learn How To Adapt
A successful trail runner is able to take changing time zones, weather conditions, wild animals, and more in stride. But remember, humans are not made to live in the forest, so it will present a whole host of issues you’ve never dealt with. For example, when you don’t have enough clothes to keep you going, you will have to clean and dry them out.
What if you run out of matches? You’ll have to try to light up the fire in unusual ways. Maybe you’ll heat your body by using the maximal potential of your rucksack.
You might not have good trail shoes, but you still have to increase your traction. Grab a piece of wood or lower your center of gravity.
Trail running is a sport for very intelligent people who will find solutions in impossible situations. You will learn to use the maximum extent of your skills and possibilities!
3) Slow Down And Walk
Don’t be an egomaniac. Pushing yourself to the limit is fine, but you still need to allocate the energy in your gas tank, so to speak. When you just ran uphill for 2 or more miles, and the trail lasts another 30 miles, you’re in a big trouble if you don’t ration out your energy.
Use every opportunity to rest and catch some air. Take a deep breath, walk up steep hills, and watch your steps.
Remember, even the smallest mistake might lead to an injury! You have rocks, gravel, mud, grass, leaves, roots, trees, and many other natural obstacles along the way.
4) Stride And Body Position Tricks
It is easy to catch the pace when you run on a flat surface. But trail running requires you to master stride and body tricks as well. These tiny tricks and adjustments will help you reach the end of the race:
- Lift your feet and knees; you mustn’t drag them.
- A longer stride is good on the flat surface, but if you go uphill, shorten the stride and keep your head and body as close to the ground as possible.
- When you run downhill, move your body backward. You have two options – lengthen the stride, or shorten it and flex your knees if the surface is critical.
- Use sliding and trees to your advantage. Descents are dangerous, and you won’t be able to control your moves every time. Do not let the track surprise you!
5) Share The Trail
There are other competitors, and the track is mostly very narrow. Maybe you have no more power left. Why would you hold someone up?
Just think of it like this – your rival will go in front of you but he sews the air! Use the curtain he creates! Who knows, maybe you will recover after a period of time. The crisis won’t last forever!
6) Use Your Arms
Arms are very important for each successful trail runner. Keep your arms wide when you go downhill to obtain more balance. Have you ever watched a walker on the wire? He uses a pole for balance, and trail runners should use their arms.
When you run uphill, work stronger with your arms. If your legs are tired, arms can become the engine! Sway your arms more, keeping them next to the body. Trail running technique is much different than a regular running one. However, the position of your arms gives you at least 30% more chances to finish the race.
7) You Have To Be Equipped Properly
The basic equipment is primarily trail running shoes. When you run a shorter trail stage, your only need is a trail specific shoe, which is made of tougher material than regular ones and build to withstand all kinds of wear and tear. Their trademarks are a rock-plate in the sole and larger lugs on the sole to grasp the trail.
When you run longer races, you need to carry a waterproof backpack with supplies – food, water, clean clothes, sleeping bag, tent, survival kit, etc. The backpack must cover all important supplies, and there should be a special bulkhead for water on the side, so you don’t have to take it off and waste valuable time.
8) Safety Precautions
Anything can happen when you run through the wild. There are some things you have to do when you train or run for yourself:
- Tell your plans and route to someone close to you.
- Take your cell phone and a portable, battery operated charger with you.
- Make sure you know the route. You can activate a GPS, or carry a map.
- Be aware of wildlife dangers. It would be great if you would know how to deal with risky situations.
- Try to run with someone else or in a group, whenever you have that possibility.
- Carry a jacket or a sweater in your backpack. The nighttime is very dangerous, and temperature drops!
Final word
Trail running is a very difficult sport. Its main purpose is to test the limits of human endurance. It could be more demanding than an Iron-Man triathlon, but at the same time, you can also find races that are easier than a half-marathon.
Man learns for life. You are never too young or too old to learn something new. If you have an additional advice, lessons or tips, we would really like to hear your comments. Trail running is a sport with an endless number of variations and experiences, so please share your running tips and tricks below!
Credits
Author
Vladimir Vladisavljevic
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