908. 8 tips for when running on the trails.

Maybe it’s your first time running on trails – we all start somewhere. 

My first time trial running I tripped over 3 logs on a short run. Running on mostly concrete I wasn’t used to picking my feet up and had gotten in the habit of the “ultra shuffle” 

Maybe you’re a seasoned pro – got any other tips? 

Let’s get into it! 

Here’s a quick overview: 

• Really pay attention when running on trails: mainly where we are stepping and our surroundings. 

• Let your legs go free on the downhills vs holding back. “Free speed” 

• Don’t tailgate the runner in front of you – you can’t see anything else. 

• Look 5 steps ahead to scan the trail 

• Slowing down around obstacles is often better, safer, and faster 

• Always be prepared when running alone, this depends on where you are running (backcountry, inner city, etc) 

• Always carry biodegradable baby wipes 

• Stay focused and really concentrate 

8 tips for when running on the trails

1. Running down rocky trails – without falling – requires constant concentration and focus – this could mean hours and hours on end. PAY ATTENTION! We can have all the gear we want but it won’t do us any good if we snap an ankle and it causes us to DNF… Another reason why ultras is a mental activity. 

2. Speaking of downhills, holding back/ slowing down burns the quads out way faster than just sending it with caution. When we hold back on the hills, we’re fighting gravity with each step causing serious “damage”. Go with gravity. We want to hit the hills, but not too hard. Go fast, but not too fast – most importantly, we don’t want to get hurt. 

3. Don’t follow the runner in front too closely, no way can we see an obstacle coming up which forces us to react vs being proactive and choosing the best line based on what we see, not what someone else does – increasing our chance of getting hurt. 

4. Look 5 steps ahead – this allows us to scan the trail and see what is about to come. 

5. When obstacles come up, slowing down is often better, faster, and safer than rushing around or jumping over an object. 

6. Running alone has its hazards, always be prepared. Maybe in the higher crime sections of the city, you have an alarm or weapon on you. Maybe in backcountry-type environments, you don’t go too deep solo, and you always bring extra water, calories, and clothes. You’re mindful of animal encounters, especially predators, and run with no headphones. You know what you’d do in that situation. Whatever always be prepared means for you. 

7. Bring biodegradable baby wipes for if when you get the rumplings. If you have to pack it out, bring a ziplock baggie. 

8. Pay attention, focus, and concentrate (ya it’s that important and the number one way we can stay injury free and safe on the trails)

I appreciate your attention! 

Running is often thought of as a moving meditation, a time to practice total presence. Paying attention to each and every step, feeling each and every step, hearing each step, taking it all in.. another reason why running is so much more of a mental activity.

Let me know what you think of these tips! 

Go get your miles! 

Peace!!!