gravity or momentum as you climb or
descend a slope.
With adequate core strength and
balance, the next step to improving your
running involves developing agility. Agility
means being able to move in a controlled
manner through a set pattern – like
hopscotch. This is the start of the mindbody connection. Begin by going through a
movement pattern slowly and deliberately,
focusing on each step. The pattern can be
something as simple as jumping back and
forth across a line on the ground. As you
work through a pattern and the movement
becomes more comfortable, slowly increase
your speed.
By practising patterns, you boost your
ability to execute a movement with speed
and power. On the trails, agility becomes
cognitive. As you approach a technical
section, you scan and pick a line to follow.
Your strategy for foot placement will
determine how much agility will be required
to keep you moving forward at the speed
you want.
At this point, trail running is the
cumulative application of all the physical
attributes your body has to offer. Balance,
agility, strength, endurance and power are
harmonized into a whole body effort that
is tempered by the mind’s ability to
evaluate the surroundings and come up
with the right physical response. The
ability of your mind to coordinate the body
is what determines how deeply you
connect to your trail running experience.
As the body responds to the terrain quickly
and efficiently, the movement becomes
more fluid. The mind and body begin to
work together, and your run starts to
“flow” – like a leaf moving smoothly over
the surface of a river.
As with any new activity, trail running
requires acclimatization. It will take time to
develop the physical attributes and the
mental connection. Start off with a route
that offers only mild challenges, like a
woodchip trail in a park. As your body
becomes stronger and your mind becomes
more focused and in tune to your body,
you’ll feel more competent and confident
on your feet. Then it’ll be time to move to
more challenging terrain.
Trail running. It’s not for everyone, but it’s
a delight for many.
GEAR FOR TRAIL RUNNING
Trail shoes differ from road shoes, which are built
to provide cushioning and gait stability. Trail shoes
are designed mainly to protect your feet and keep
them where you put them. Reinforced toe boxes,
stiffer soles with aggressive tread patterns, and different lacing systems are a few features you’ll find in
a trail runner.
Trail running can mean blisters and wet feet. Having
the right socks can help avoid both, but socks are a
very personal thing. It really comes down to wearing
what works for you. Just make sure your socks fit well,
and avoid cotton. It can cause blisters.
Not many trails have drinking fountains nearby or
convenience stores, so you’ll need something to carry
water. Whether you choose bottles or bladders, be
sure you carry enough fluid to stay hydrated.
Other gear you might consider includes eye protection from branches, sunscreen, bug repellant, a whistle, and the ever-useful duct tape. If you wrap a metre
of duct tape around a film canister containing your
favourite pain reliever/anti-inflammatory, you’ll be
able to deal with several emergencies if they occur.
Trail Running Tips
• Use road running to build your endurance base.
• Begin with one trail run a week. Allow yourself time
to integrate the trail experience into your program.
• Make the first step easy; try running on a woodchip
trail in a park before anything tougher.
• Increase the duration of your trail runs before you
increase the difficulty of the terrain.
• Run for time, rather than distance.
LIVE YOUR
ADVENTURE
VISIT OUR OTTAWA LOCATIONS:
ORLEANS · RIDEAU
BAYSHORE · TANGER OUTLETS
www.ottawaoutdoors.ca
OTTAWAOUTDOORS | 33