{"id":53876,"date":"2016-11-14T07:15:00","date_gmt":"2016-11-14T12:15:00","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=53876"},"modified":"2016-11-15T10:32:32","modified_gmt":"2016-11-15T15:32:32","slug":"trail-running-tips-strength-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/trail-running-tips-strength-workout\/","title":{"rendered":"6 Expert Running Tips for Your First Trail Race"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Whether you\u2019ve fallen under the spell of the technicolor fall foliage or just want to add a new challenge<\/a> to your race calendar, you\u2019ve decided that it\u2019s finally time to sign up for your first trail race<\/a>. And you\u2019re in good company: More than eight million people enjoy running off the beaten path, according to the Outdoor Foundation<\/a>. Compared to pounding the pavement (or the dread<\/em>mill), trail running<\/a> is quite literally a breath of fresh air when it comes time to log those miles.<\/p>\n

If you\u2019ve clicked register for your first trail race (or you\u2019re considering any of these 15 options<\/a>), keep these pro tips in mind when you hit the dirt.<\/p>\n

RELATED: <\/strong>The 15 Most Epic Trail Races Across the U.S.<\/a><\/p>\n

Trail Running: More Body, Just As Much Heart<\/h2>\n

While road running<\/a> and trail running both involve your two feet, they\u2019re more different than you\u2019d think. \u201cRoad racing doesn\u2019t translate well to the trail world,\u201d says Crystal Seaver<\/a>, trail runner and certified personal trainer. \u201cPeople think since they\u2019ve run all these miles on the road, they can run the same on the trail. It can be a rude awakening.\u201d<\/p>\n

That\u2019s because in trail running, you\u2019re constantly transitioning between running, power hiking<\/a> and walking<\/a>, thanks to the elevation<\/a> and uneven surface. \u201cI call it total-body<\/a> running. Your body has to constantly react to changes in terrain and it doesn\u2019t allow you to get into a normal stride,\u201d says Seaver. Think shorter stride<\/a>s, dodging roots and rocks, pounding downhills and lateral movements<\/a>.<\/p>\n

If you\u2019re nervous about making the transition to trail races, don\u2019t worry. \u201cNobody cares about race results,\u201d says Liza Howard, coach with Sharman Ultra<\/a> and winner of the Leadville 100 in 2015 and 2010 and USATF 100K and 50-mile national trail titles in 2011. The atmosphere is more laid back than you\u2019re typical Type A road race. \u201cThere\u2019s a different kind of measurement of success<\/a> in the trail running world. It\u2019s less about time,\u201d she says.<\/p>\n

RELATED: <\/strong>The Beginner\u2019s Guide to Running at High Altitude<\/a><\/p>\n

How to Train for Your First Trail Race<\/h2>\n

1. Hit the Trails
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Seems obvious, right? But if you plan to train for a trail race<\/a>, you want to experience running off-road beforehand. \u201cIdeally, your training should be on similar terrain to what you\u2019ll be racing,\u201d says Howard. If finding local trails<\/a> is challenging, try running on the grass or bridle paths of your local park.<\/p>\n

2. Slow Down
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Howard\u2019s biggest piece of advice for new trail runners? Slow down. There\u2019s a different mentality off-road, and your normal running pace<\/a> doesn\u2019t directly translate to your pace on the trail. It\u2019s NBD to run slower. And you don\u2019t need to pass every runner you see either. \u201cOn technical terrain, you might be running in a single file line and that\u2019s OK,\u201d says Seaver.<\/p>\n

3. Find Your Tribe
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If you\u2019re new to trail running, you probably have a lot of questions. Howard recommends finding a local trail running group<\/a> or even an online community. They can be a wealth of knowledge and support<\/a> and can help you figure out the ins and outs of everything from the best nearby trails to trail running etiquette to the best gear<\/a>, she says.<\/p>\n

RELATED: <\/strong>The 11 Best Running Camps in the U.S.<\/a><\/p>\n

4. Think Safety First
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Since you likely will be training on trails farther afield, safety<\/a> can be an issue. It\u2019s best to run with someone. If you can\u2019t find a running buddy, tell someone where you\u2019re headed and when you expect to return home, says Seaver. Howard also recommends learning wilderness first aid<\/a>. \u201cYou need to be more responsible and self-sufficient, especially on more challenging and remote trails,\u201d she says.<\/p>\n

5. Gear Up
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If you plan to abandon the pavement, you need a good trail running shoe<\/a>. According to Seaver, look for a shoe with a good tread, which provides grip and extra stability especially on muddy or steep trails, and foot protection<\/a>. \u201cIt\u2019s really easy to hit a rock or root,\u201d she says. \u201cThe guard on the front of the shoe will protect you. If you do hit something, you\u2019re not going to break your foot.\u201d FYI: Trail shoes tend to be more stiff and rigid and may feel different from your road shoe.<\/p>\n

And don\u2019t forget about water, nutrition and appropriate clothing<\/a> in case the weather turns. \u201cIt\u2019s common to see folks get into situations where they get cold or run out of water,\u201d says Howard. \u201cSet yourself up so those things don\u2019t happen.\u201d<\/p>\n

RELATED: <\/strong>50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

6. Strength Train
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While running is the priority (and hill running can double as strength training \u2014 score!), don\u2019t neglect strength training<\/a>. \u201cOn the road, you can get away with weaker ankles and stabilizers but they don\u2019t hold up well over time on the trails,\u201d says Seaver. She advocates for strength training as an important complement to trail running, helping build power, stability and overall strength. In particular, focus on weak links such as your ankles, core<\/a>, hips and glutes<\/a>.<\/p>\n

But what should that workout look like exactly? Nope, she\u2019s not talking about heavy squats<\/a>. \u201cTake a mini resistance band<\/a> and do ankle strengthening work, banded squats and bridges,\u201d she says. Whether you fit in one full session a week or 10 minutes while cooking dinner or watching TV, your body will thank you for it. Here\u2019s one you can try now:<\/p>\n

The Trail Runner\u2019s Strength Workout<\/strong><\/h3>\n

For this workout, you\u2019ll need a resistance band and either a medicine ball, BOSU ball<\/a> or exercise step (if you don’t have one, you can do regular push-up instead of the off-set push-up).\u00a0Perform each exercise for one minute.<\/p>\n