Running on trails is different from running on asphalt. Unstable terrain requires much more effort and attention from athletes. Get to know five workouts that will help you in the ideal physical preparation for trail running.
Of course, the modality is totally different from traditional races, usually practiced on asphalt. The terrain, climate and risks are different, requiring specific preparation and extra care in techniques and equipment.
But what is trail running?
According to the International Trail Running Association , it is a type of race that takes place in natural environments, along paths, trails, mountains, forests, plains and places covered by ice and snow.
This path should have as few paved roads as possible, not exceeding twenty percent of the total distance of the route.
Were you interested in the adventures that this race can provide? We separate some tips that will be fundamental, helping in the physical development through the perfect training.
5 workouts for trail running
1. Climb stairs
Stair training strengthens the legs and helps increase and gain physical endurance during the race.
If there are no stairs in your house or building you live in, look around your neighborhood for stairs or bleachers for courts or gyms.
In order for pedaling to be a form of preparation for trail running, the training time needs to be more than 4 hours on the pedal, using a heavier gear and covering some speed bumps along the way.
This will all help exercise potency.
3. Inclined treadmill
For those looking to run in nature, training indoors won’t be easy, but it’s necessary.
Running on treadmills, controlled by varying levels of inclination, helps to work on elevations, which will be great for tackling the climbs that the trails have.
Squats are excellent allies when it comes to preparing your muscles to absorb impacts and trauma caused by unstable terrain on a trail .
Remember to increase the number of repetitions and sets gradually as you feel the need.
5. Ascents and descents
For this workout, any small hill near your home will do.
Perform sequences of ascents and descents. For example, 10 minutes up and down for 3 sets, with 5 minutes rest between each set.
Increase time and decrease rest as your body builds resistance.
Essential equipment for trail running
When physical practice is carried out in the middle of nature, there is a series of necessary equipment, since, in most of the trails, there is no commerce or infrastructure nearby for times of emergency.
To do this, before heading out on your first hike, prepare the following materials:
1. Appropriate clothing
Try to wear clothes that are tighter to your body, such as compression shirts, as there may be branches on the trail that can hurt your skin.
High Compression Socks help protect your ankles and reduce fatigue. Compression shorts can be ideal to prevent vegetation from tangling in the garment, and when cold, opt for trousers.
The shoe needs to be perfect for the terrain on which the trail run will take place. Several brands already offer specific shoes for each different soil.
When choosing, opt for sneakers with greater grip, they can prevent slipping and injuries.
3. Hydration backpack
The hydration backpack is an extremely necessary item, after all you need to keep your body hydrated. The choice of backpack capacity should be based on the distance covered.
The running light must be the headlamp, ok?
Even if you don’t run at night, unforeseen events can happen or simply delay your return, ending the journey later than expected. With a headlamp you face the night more safely.
Gloves are optional and just in case. They can protect your hands during tight trails and falls, preventing scratches and injuries.
6. Hiking poles
The poles depend on the terrain, that is, they are essential on some trails. When the route is long, with a lot of instability and climbing, it will be a huge help.
7. Extra Items
Always try to take a windbreaker jacket, it can protect you from the rain, cold and save you in cases of risk, such as getting lost in the woods.
Also have carb gels, protein bars and other types of compact foods. Use sunscreen throughout the journey, and also protect your eyes with sunglasses.
When doing the trail run, if possible, go in a group, so that some help others in cases of need.
Avoid any distractions like listening to music or even talking too much, your attention must be 100% on the path to avoid falls and injuries.
Another important tip for those in transition is to start trails in parks where the land is well marked, signposted and there is a greater flow of people, in addition to being a form of training as well.
The difference between asphalt and trails can be big, but if you like nature or seek new adventures, it’s worth insisting. Do trail running at least once a month and gradually intensify your training and you will get good results.