In the simplest sense, trail running refers to runs that do not take place on surfaced, paved, sealed or asphalt roads. It can involve running on gravel and dirt paths through rolling hills, and across rocky, rugged terrain. As Steven Rindner mentions, the prime objective of trail running is usually to experience the beauty of the wilderness. Even when the path gets hillier, the experience of running at the heart of nature is truly rewarding.
Steven Rindner underlines important tips for trail-running form and technique
In many ways, trail running can be considered to be an obstacle-course running. After all, it can involve navigating seemingly endless rocks and roots. The terrain can be twisted, the hills relentless and the footing dicey on a very technical trail. Hence, for runners it becomes important to choose their line and make split-second decisions about how to maneuver the body. Here are a few tips for trail-running form and technique that runners should pay heed to:
- Keep eyes on the front: Runners need to resist the temptation of starting at their feet, as well as gawking at the scenery. Rather, they must keep their eyes down and scan the trail 10 to 15 feet in front for obstacles.
- Shorten the stride: Simply shortening the stride can make runners more agile and improve their ability to swiftly react to obstacles. They would also be in a better position to lengthen a single stride whenever required, so as to avoid landing on a rock or muddy patch.
- Keep the shoulders straight: Hunched shoulders can put stress on the back, and is also a sign that the runner is too tense. Hence, they should take a moment to relax their shoulders, hold it straight, align them with the back, and lean the whole body slightly forward while running. Runners should check their running posture periodically, and straighten up whenever required.
- Hone the arm swing: When running on a trail, one should keep their hands in relaxed fists, and orient the arms so that they are perpendicular to the torso, instead of pumping diagonally across it. The fist of the runner should lightly graze the side of their running shorts on every swing. An efficient swing motion helps the runners to build forward and upward momentum through their torso, instead of just depending on their legs.
- Wing out the elbows: Charging down a steep and rocky trail can be quite a balancing act. To improve their control, runners should wing out their elbows.
- Land on the mid-foot: Landing on the mid-foot when running downhill can help improve balance and lower the chances of injury. Much like in skiing, it is prudent to stay over the center of gravity while trail running, rather than behind it. It can help maintain balance and control the running speed on descents. On the other hand, runners are less likely to stay over their center of gravity in case they land on their toes or heels.
As Steven Rindner points out, bounding up a hill is not sustainable. Hence, when climbing steep hills, it is better to take short, quick strides. Such strides would be easier on the cardio system of the runner, as well as help them to avoid strains on their Achilles tendons, hamstrings, and calves.
