If you think that the trail only happens in the mountains, you are wrong.
Running off-road means getting off the streets and running on a natural surface. We will give you 5 tips for easier tar disposal running off the road.
1. Look for the right running route
You don’t have to go to the wild for your next run. Look for a route that will take you through parks, gravel paths or through fields. You will discover new areas away from where you usually run, and you will get an introduction to off-road running. If you are not so familiar with your surroundings, look at the map and imagine where you can find some trails.
Expert advice:
Be free and run without a plan. Decide where you want to go according to how you feel; be spontaneous and try different running surfaces. Trail running does not have to set PR; it’s also about experiencing your environment.
2. Train for new conditions
The biggest challenge you have in running on a trail is the different terrain you run on. It is a good idea to develop the muscles of your legs if you want to run trails. Exercises to improve stability and balance help prevent injuries. You should also strengthen your ankles so that you do not twist or dislocate them.
Where does trail running take place?
In the case of footpaths, only 20% of the route should be on paved surfaces such as asphalt and cobblestones. The rest move on rougher terrain. The different parts of the route can be on gravel paths, forest paths and one-way paths.
Are you ready for a little race? Tie your running shoes and compete against Gaia, a wild mountain lion, in this year’s Run Wild challenge!
3. Prepare for off-road running with weight exercises
When you are ready to prepare for your first run, try the following weight exercises:
Stability and balance exercises:
- Plank: This full body workout is a great way to strengthen your core.
- Stand with one leg: Stand on one foot and slowly climb on your toes. Once you feel confident enough, you can try this exercise on an uneven surface.
- Deadlift on one leg: Stand on one leg and lean forward at the hips. Lift your other leg and stretch it behind you while at a 90 ° angle to the leg you are standing on.
Exercises to increase the strength of the jump:
- Skip: Swap sides as you jump into these raids.
- One leg jump: Stand on one leg and jump up and down or move forward while jumping.
- Fast skating: Jump from one foot to the other as fast as skating.
- Boxing jumps: Jump on the raised surface with both feet. (Do you want to become a professional in boxing jump? See our blog post for jump.)
4. Start slowly
Because running on a trail usually involves very uneven surfaces, your feet will become stronger than running on the road. Your body needs to burn more energy to cope with the constant changes in conditions and surfaces. Calm down on your first paths and hold it slowly so you don’t breathe right away. Over time, you can start playing at different speeds on different terrains (e.g. fartlek).
5. Choose the right running shoes
The running shoes you wear for the road are suitable for flat surfaces. But as soon as you start running steeper paths, you should think about getting shoes with good traction.
I remember:
Do not tie your shoes too tightly, but tightly enough so that you do not slip into them. Insert the large stitches of your ties into the tie so that they do not catch on the branches.
There is a variety of running gear for trails available to make your experience more enjoyable. You can store drinks or energy bars in special packaging in case you are out for a long time.
Attention – eyes on the ground!
In contrast, when you run on the road, the trails are full of dangers: roots, loose rocks or wet, slippery forest land make it essential to keep track of where you go when you run.
Want to learn more about trail running? We have Top 3 tips for beginners from professionals for you.
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