| The Dirt on Trail Racing |
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| by Diet Detective Editorial Staff | |
| Tuesday, 04 July 2006 | |
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Feeling the lure of the beaten path? Here’s what you need to know about running and racing off-road. In the wake of SUVs and mountain biking, running (and racing) on trails makes a logical next step. Whether they're in city parks or remote mountain paths, trail races are becoming increasingly popular, just as trail-running shoes have become a hot fashion accessory. Here's how to get started on the beaten path.
The best way to prepare for an off-road race is to run off-road. Find a nearby path and try to do at least two of your weekly runs there in the months leading up to your event. Some safety precautions: "Getting away from it all" generally includes getting away from rest rooms, telephones, convenience stores and help. Make sure you tell someone where you're going and when you'll be back-or run with a friend. Bring water, a couple of energy bars and a light jacket, if the weather looks ominous. And try to keep your bearings. Carry a trail map if one's available, and check behind you every so often to get some idea of the scenery going the other way.
Running and racing on trails is unique in that you're up against the course as much as the clock or other racers. "The surface is softer, so it's easier on your joints, but the footing is uneven, which makes it a tougher run overall," says Mindy Solkin, owner of The Running Center in New York City. Unlike a smooth, flat endless road, trails have rocks, logs, mud, sand, overhanging branches and twists and turns that can keep you off balance and out of rhythm. Watch your footing closely and keep your arms lower for better balance, Solkin advises.
On groomed paths and carriageways, you can get away with wearing your regular running shoes. Serious trails, however, require the extra protection and ankle support of serious trail shoes. In addition to helping prevent twisted ankles, trail running shoes have more aggressive soles for better traction, a front "bumper" to shield your toes from rocks and other obstacles, and quick-drying materials for when the only way across a stream is through it. When in doubt, wear trail shoes.
When racing on trails, you have to negotiate the terrain as well as all the people trying to fit into the same small space. Your instinct may be to sprint early on and put as many of them behind you as possible. It's better to resist this impulse, save your energy and give the pack a chance to thin out. Then you can pick them off one at a time. Remember, too, that trails tend to be shadier than open roads, Solkin says. You may be a little cooler, and amber-tinted sunglasses might be in order.
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