Trail run is a sport that has been around for decades now. It involves Running and hiking over trails. It differs from normal running as this is mainly running done on hiking trails such as mountainous terrain where there are noticeable ascends and descends terrain. In the United Kingdom and Ireland it is referred to as mountain or fell running.
There are various stories on how Trail Running came in to place. One noticeable one is recorded in 1040 BC in Scotland where the king Malcolm Canmore organised a hill race in Braemar so as to be able to find a swift messenger.
The next mention of trail run comes in 1820 a modern trail running in England as an outdoor game. It was then referred to as ‘Hare and hounds’ or ‘The paper chase’. This one was considered as an outdoor bonding event that brought together a lot of people.
Over the years trail run has evolved and grown to become one of the most liked outdoor running games. This is owed to its challenging nature and the fun it brings with it. It also brings together people of various races.
Trail running is a competitive game and one with many challenges and thus for you to participate well in this challenge you have got to have the right mind, tactics and shoe to get the job done.
TIPS ON HOW TO COMPETE IN TRAIL RUN
GENERAL TRAIL RUNNING TIPS
HOW FAR TILL WATER?
Aid-stations are never every kilometre or even two kilometres in a race thus you have to learn the distance between each aid station. It could range anywhere from 3-10+ kilometers depending on the course. Know yourself and be prepared to carry a handheld or some other hydration carrier or run very, very fast.
With hydration systems ranging from small 250 ml handhelds to 2.5 litres pack systems, there really is something that can work for everyone but you should also consider the added weight. Plus reduce the amount of event garbage for example cups for water.
CHECK OUT THE SIGNS FOR TRAIL
There are a few trail races where you can simply put your head down and go but most races are intertwined within an uncertain where the trail is not definite and there are a lot of inter-crossing trails you should locate the signs for the right trail. Be alert to your running environment; pay special attention at all junctions and slow or stop if necessary. Getting lost or backtracking a half kilometre or more is not so fun. The course may be identified with ribbons, signs, flour, etc.
KNOW THE DROP OFF LOCATIONS
Many of the 50 km or longer trail races will often have locations where you can place a drop bag with any additional personal stuff you may want during the race such as; extra nutrition, socks, clothing and shoes. This will help you to boost your energy, gear up well and get ready for the next face of the race. Sharing is not an option as this is a race and every competitor wants to win.
LEAVE YOUR EGO AT HOME
Running off road can be exhausting at first, and it may take you up to twice as long as your normal run, especially in the early stages of training. It’s wise to leave your ego at home, slow your pace and focus on finding a new rhythm. In a matter of weeks, you’ll be running up hills you used to walk, and you’ll develop a sense of being one with the terrain
NO SINGLE TRAIL IS THE SAME
One of the many things we love about trail run is that every trail has its own unique terrain and challenge. There are groomed trails that are wide, limestone-based, and often even in surface, which make for a great introduction to running off the road. And then there are narrow “singletrack” trails with a variety of obstacles, including tree roots, rocks, sand, hills, mud, and more. Singletrack trails tend to be more challenging in nature and offer a dynamic running experience.
KEEP YOUR EYES ON THE TRAIL
It can be tempting to look at the nature around you, but doing so can quickly lead to tripping and falling. If you want to enjoy the sights, walk it out or stop; otherwise, focus on looking three to four feet ahead to create a line of travel, or where you going to step for the next few strides. This will keep you focused and in the moment – one of the true gifts of trail run. You will begin to instinctively know where that line is as you become more comfortable running on the trails.
CHANGE GEARS
Adjust your pace according to the terrain, and maintain a consistent effort level as you climb uphill. When in doubt, walk. Running over downed trees or through mud and sand takes some time getting used to, and it’s best to progress slowly. Tackling obstacles will get easier as your body gets stronger and more seasoned on trails.
CHOOSE RIGHT TRAIL SHOES
If you’re going to weave trail run into your life, it’s wise to invest in a pair of trail running shoes. They differ from road-running shoes in that they’re lower profile (lower to the ground), which reduces the chance of ankle rolls with a high heel. The rugged tread offers better traction on muddy, wet trails. They should fit snug in the heel but have room in the toe box.
CARRY FLUIDS
Bringing hydration with you on a trail run is a must, as you never know how long it is going to take to complete the workout. Some days might take longer than others due to mud, water crossings, snow and more. There are three ways to carry fluids on the run: handheld, multi-bottle waist belt, and hydration pack.
Madeira Island Trail Running Events Calendar
TIPS WHEN TRAIL RUN DOWNHILL
SWITCH OFF YOUR BRAIN
It is a times good to trick your brain so as to be able to accomplish a task, runners worry about falling, slipping and hurting themselves, which is understandable. However, to think like this will only slow you down. It’s not easy, but what you have to do is when at the top of the hill, switch off your brain and let your legs take control. The less your brain is working, the better. Empty it of fear and you will run downhill faster. This is because the less your brain thinks of falling the more it will allow you to concentrate on racing downhill faster, a trick that can help you out run your opponents.
LEAN FORWARDS
Lean forward whenever you can, especially on gradual downhill. This will lengthen your stride and ensure your brakes remain switched off. On steeper descents, try to lean forward though tiredness can result in leaning back slightly. This does in turn give you a little more control in your downhill running but you won’t go as fast but it will ensure you are sure of your downward descent.
LOOK AHEAD AND PICK THE BEST LINES
Rather than looking directly at the terrain under your feet, look slightly ahead at what’s coming in two strides’ time. When racing, think more about your route choices and the lines you are going to take. It is always a good option to look for the best, fastest lines, though these may not always be the most direct. Avoiding wet rocks in favour of a grassier, albeit slightly longer, alternative route can be quicker. Try and recce race routes in advance so you can know the fastest lines and various alternatives this will help you avoid running out of options and getting stuck thinking of the next move.
DO REPETITIONS IN TRAINING
Repetitions help you master your steps and movement downhill, find a gradual off-road downhill gradient and do sprint repetitions down it, ensuring you use a long stride length. Jog back up the hill after each repetition to recover. Ensure you stretch well, especially your hamstrings, both before and afterwards. This will help you get the grove during the competition when racing downhill.
ADAPT YOUR TECHNIQUE TO THE TERRAIN
in trail racing you will find different terrains some muddy others with a lot of rocks and sometimes with wet rocks, get ready to adapt your technique to the different terrains you encounter on a downhill. Loose rock and scree can often work with you as it moves forward under your feet in this case just flow with it monitoring your balance. Wet rock is the most difficult to negotiate -the less time your feet are in contact with the wet rock, the better, so stay light-footed and springy. When running downhill through mud, dig your heels in a bit more so as to get more stability.
TRAIL RUN AT NIGHT TIPS
BE VISIBLE
When running at night ensure you are equipped with a reflector jacket and a touch to light the way. This will ensure you do not run off course, as running of course at night is quite risky as you might injure yourself or fall over a cliff. Having a touch and not just any other touch but the recommended headlight touch will help you keep on course and those in front of you will be able to notice when you are coming. Reflector jacket will other runners to avoid running into you and injuring you in the process.
KNOW YOUR TRAIL
At night everything looks different in the creepy shadows of the forest. In other words, it is easy to become confused, disoriented, and lost in the dark. It is good to stick to a trail you know well, or that is clearly marked, even in the dark. Getting lost in the woods at night could lead to a wide range of problems, such as; adding far more mileage to your night time run than you were supposed to, huge bills for rescue party and finally death.
PROTECT YOURSELF
Life is more important than the race and thus your safety should be your first priority considering its at night an anything could happen. No one wants to think of the worst case scenario, but unfortunately, the worst case scenario can happen, so be prepared. Run with a partner, run with bear spray, carry a big stick, do whatever you have to do to protect yourself.
KEEP WARM
Temperatures drop very quickly at night. It would probably be a great idea to check the weather forecast before you go; no one loves surprise blizzards or freezing rain storms. At night the temperatures can get extremely cold and thus it is good to equip yourself with the right clothing to keep your body temperature warm. Ensure you have gloves, a jacket and a trouser to avoid the mountain cold.
TELL SOMEONE
You should inform someone on where you are going. Tell them when you expect to be back so that they might check on you and confirm if you are back before taking any measures. Cell phones don’t always work in remote areas, so do not rely on being able to call for help if it is needed. You should also inform them when you have returned from you mountain trail so as to avoid them getting anxious and starting a search party while you are back at home relaxing.
And in conclusion…
Trail running is a sport that has been there for quite some time now though an all out sport for many more people are starting to like it and get a hold of how things are done. It is increasingly becoming a popular sport with its own heroes. Mostly people go for trail running for fun or just site seeing but it is gaining ground and increasingly being liked by many all over the world. In general trail run is a great pass time thing but why not add the fun it by doing it for sport, it should be incorporated in the Olympics.
Trail Running Camp in Madeira
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