Trail running is largely about getting outdoors, embracing the dirt and immersing oneself in nature while also trying to train the mind and body. Steven Rindner says that one should consider looking for way-marked running trails in the local forest or green space, as they can be the ideal starting point for anyone new to trail running. No special equipment or gear is necessary for trying out trail running. Just a pair of trainers with a good amount of grip and cushioning would be enough.
Steven Rindner underlines a few insights that can help trail running beginners
Trail running can be considered to be somewhat of an obstacle-course running that involves seemingly endless romp over rocks and roots. On a technical trail, the terrain can be pretty twisted and the footing might be dicey. Runners have to select their line and make split-second decisions about how to maneuver their body. Here are a few insights that can help trail running beginners:
- Build up gradually: Runners new to trail running should start slowly and try not to be over-ambitious from the beginning. They should start manageable runs of 3km, 5km and 10k. After being able to complete such runs successfully, the runners can build their speed and/or distance. If they set their targets too high from the start, they shall risk setting themselves up for failure or getting injured.
- Learn the terrain: Running on trails is very different from running on smooth roads. Runners need to take time to learn about the diverse types of terrains they may encounter. Runners should not expect to run at the same pace or cadence over a trail that is scattered with tree roots and rocks as they would on the road. One must get a feel for the terrains while running over them. They need to relax their body, think about being agile, and be ready to change their stride or alter the balance based on the terrain. Runners should ideally begin with flat or gentle gradient trails and seek both hard ground and soft ground out to get a good feel for the differences underfoot. Landing the foot on a muddy soft trail versus rocky hard trail requires distinctive techniques. Many of these techniques come naturally, while others have to be learnt through consistent practice.
- Look ahead and not at the feet: As a runner becomes more confident about trail running, they must focus on looking ahead on the trail, instead of their feet. This would allow them to see what type of terrain lies ahead and provide them with the time to think about where to place their feet. Looking ahead shall also help runners to spot any big rocks or other trail hazards coming ahead.
Steven Rindner mentions that it is perfectly fine for newbie trail runners to take a breather from time to time and walk, especially on uphill sections. In fact, on longer runs, many runners do walk some of the bigger uphill trails in order to conserve some energy for the flatter or downhill sections.
