Find
out how to prepare your body for going off-road and prevent the
potential injuries that come from trail running.
For a
variety of reasons, many #runners trade in the pavement for dirt
trails as they opt to swap out the hard surface for shade and softer
ground. Trail running offers many benefits, including less impact on
the body, increased variety, and gorgeous scenery. When the
transition is made properly, switching to the trails can rejuvenate
your running plan and get you fired up for a hard season of training.
When done poorly, it can leave you sidelined for much of the warm
season with #injuries.
Switching
up your training from primarily concrete-based to dirt and grass
presents your body with a slew of new challenges. No longer is each
footstep on even terrain. Twists, turns, switch-backs, and rocks dot
your path through the trees. To prepare yourself for these new
demands and make it through the trail season injury-free, follow
these steps to build balance and strength.
Add Depth Jumps To Your Routine
Unlike
road running which tends to be rather flat, trails often feature an
undulating terrain that has you repeatedly going up and down. While
this breaks up the monotony, it also presents a huge challenge to
your body. Downhill running can be especially tough as it forces your
body to absorb a tremendous amount of pounding.
To
get your body ready, add box jumps to the beginning of your strength
routine a few times a week on non-consecutive days. Focus on jumping
onto the box in one quick, explosive movement. Once you’ve mastered
the basic box jump, move on to depth jumps. This plyometric variation
prepares your body to absorb force while you’re barreling downhill
on your favorite trail.
Start
by standing on a box with your knees slightly bent. Step off the box
and land with both feet on the ground. Try to land as softly as
possible by bending your knees slightly upon hitting the floor.
That’s one rep. Step back up on the box and repeat. Aim for three
to five perfect reps before resting and repeating the set. For those
without a box, jumping rope and single leg hops on the ground can
present a similar challenge. For both, focus on staying light on your
feet and landing softly.
Work On Ankle Stability
Tree
roots, sticks, and mounds of uneven dirt create the perfect scenario
for a twisted ankle. Rather than transitioning straight from flat
pavement onto the varied surface and hoping for the best, prepare
your body in the gym with ankle strengthening exercises to lessen
your risk of being laid up with an ice pack.
For
improving balance and ankle stability, tools like uneven surfaces and
BOSU balls can be a great addition to your program. However, the
majority of problems can likely be solved by working out barefoot.
Switching to barefoot exercises in the gym offers a chance to work
the stabilizers in your feet and ankles bolstering your protection
system. Start by going shoeless on bodyweight moves like squats,
lunges, and push-ups. Then, you can move to harder variations like
single-leg squats, rear-foot elevated lunges, and even plyometrics
sans shoes.
For
those addicted to balance devices, runners can reap some benefits
from BOSU balls and balance boards in their strength training
routines. However, they’re best left to bodyweight movements at the
end of a workout to strictly focus on balance. Avoid performing
weighted exercises on top of these devices, as they limit your
foundation and reduce strength — hampering the real reason you’re
in the gym in the first place.
Transition Slowly
Although
your spring build-up after a winter layoff may have gone according to
plan, a slew of miles under your belt doesn’t necessarily mean you
can transition seamlessly to trail running. As mentioned above, the
new terrain presents added challenges that are difficult to prepare
for on pavement. Rather than moving your routine straight onto the
dirt at the first hint of summer weather, force yourself to make the
transition slowly.
Start
by incorporating a few strides on grass or dirt at the end of regular
runs. These strides should help to acclimate your body to the new
terrain while also building speed and focusing on form. Then, swap
out your easy runs during the week for trail excursions. Don’t
worry about maintaining the same pace or distance. Instead, focus on
running for a similar amount of time. Pace and distance can be built
up as your body gets comfortable with the new environment.
After
you can complete a few three to four mile runs during the week on the
dirt without feeling beat up, chances are you’re ready to start
building up your mileage.
