How to hit the trail , running
GETTING YOUR CORE IN SHAPE WILL MAKE THE DIFFERENCE
By John Klich
“ THERE ’ S SOMETHING about running through the woods that appeals to the deeper being .” That observation came from Eric Martinat in these pages four years back . It ’ s still true today .
Like any physical activity that requires mental focus , trail running connects the mind to the body , and natural surroundings reinforce that connection . To understand it , be aware of the unique physical demands that are involved .
Anyone deciding to take their running offroad this season knows there are risks . The greatest involves falling , which can mean an ankle sprain or a skinned knee . However , falls occur a lot less frequently than risk of insect bites and poison vegetation that can leave you itchy and scratching . In rare instances , animals or mountain bikers may pose a threat . ( Sometimes , it ’ s a jungle out there .) Despite these irritants , trail running can breathe new enthusiasm into your stride and make you a better runner overall . With preparation and patience , the transition from road to trail can be both rewarding and safe .
Trail running and road running have many similarities , but are not identical . Runners are faced with different physical demands as they move through forests , meadows , wilderness or backcountry areas , usually on single-track dirt , rock , scrag and woodchip paths . These uneven surfaces have roots , logs , leaves , mud and rocks – a clutter that makes foot placement and weight transfer challenging .
Climbs on a trail run can be steep , winding and frequent , with your whole body involved in maintaining balance and forward momentum . More muscle groups are at work , and because your metabolism is kicked up a notch , a trail run will feel much longer than a road run of equal distance .
Recognizing and appreciating these demands can help anyone become a stronger and more efficient trail runner . The challenges also require more from the body in order to perform efficiently and safely . It ’ s not just running anymore , so it ’ s important for runners to assess their core strength , balance and agility .
Your core is what connects your lower body to your upper body ; as such , it ’ s the foundation for sport movement – running , jumping , throwing , lifting . It involves more than just “ six pack abs ,” but all the muscles you don ’ t see as they stabilize the pelvis and spine in every direction , not just in a crunch .
You can strengthen your core in many ways ( e . g . yoga and Pilates ), although some simple exercises are often all that is needed to do the trick . Traditional and one-legged variations of a push-up position are a good start to engaging your core . Hold the position for 20-30 seconds and repeat a few times .
When working from your core , think balance . Good balance requires “ proprioception ” – the feedback system built into the body that tells you where it is in space . Using information from muscles , inner ears and eyes , the brain gets a picture of body position . Then neuromuscular response kicks in with the right combination of muscles acting with the right force to hold a body position .
One simple balance exercise involves standing on one leg . Increase the difficulty by closing your eyes while standing . Or , stand on an unstable or uneven surface . Or , incorporate movement ( e . g . jump from one leg to the other and hold the position ). On trails , balance is the key to keeping your body from falling victim to
PHOTO MONKEY BUSINESS / ADOBE ( LEFT ) WARREN GOLDSWAIN ( RIGHT )
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