By Ester Marsh
For the Salisbury Post
After my column there was a lot of interest in trail running and since it is one of my favorite runs let me elaborate on trail running.
First, you need to know your trails, walking them first would help to figure out if it is a good trail to start with. The recommendation is to start with flat trails. Not knowing your terrain can make your chance of injury greater.
Wear the right shoes, if you run “manicured” packed trails, normal running shoes will work. If it is rocky and/or slippery, trail shoes will give you the right traction.
Run with a buddy, especially when your trails are not heavily traveled.
Slow your pace. Trail running is harder than road running so plan fewer and slower miles at first.
Watch your downhills. Your muscles already are taking a pounding going downhill, so slowing it down can prepare you better for obstacles.
If needed, walk. Even trail racers will walk when getting to a very steep hill or crossing streams or big logs.
When running trails adjust your stride, lift your feet and stay focused. When I started trail running I would get in “the zone.” Almost each time I would trip on a root or stick or rock and take a big spill. Paying attention can prevent that (or at least minimize it).
Do not look down at your feet; not only will it limit your oxygen intake and put added stress on your back muscles, it does not “warn” you of obstacles ahead. Look about 10 feet ahead on the trail.
When running on community trails stay to your right. When passing a person on the right side of the trial, yell loudly “On your left!”
If the trails you run are shared by horses and riders, when you approach ask the rider if it is ok to pass. You don’t want to spook the horse.
I love to run trails, it clears my mind and I love the challenges of jumping logs and watching out for roots and rocks. And my two Australian shepherds love to go with me.
Trail running actually burns more calories due to the uneven terrain and other challenges you encounter. Salisbury Community Park off Hurley School Road has some outstanding trails. They are very well manicured and any level will enjoy and be challenged by these trails.
The Hurley YMCA Warriors Youth Cross Country team will host a youth Cross Country meet on Oct. 27 at Salisbury Community Park. It is open for ages 8-18. The team will start practicing on Aug. 20. For more information please contact me at the JF Hurley YMCA.
Also if you are interested in trying a trail run, Salisbury Rowan Runners are hosting the first trail run at the Hoffner Organic Dairy Farm on Sept. 15. It will benefit the Land Trust of Central NC. For more information on this race check out Salisbury Rowan Runners web site.
Get closer to nature, improve your balance, agility, and coordination and burn more calories, try trail running.
Ester Marsh ACSM Cpt