What Do You Need to Do to Be Fully Prepared for Trail Running?
Spring has come, and the rains have brought not only the first flowers but also mud and puddles. Spring rains combined with night time frosts can wreak havoc on your favourite trails, creating sticky, slippery terrain and putting runners at risk of injury. But the following tips will help you stay on your feet even on the dirtiest trails.
Get the right shoes for the trail
Shoes that are suitable for running on the pavement are simply not suitable for running on muddy trails. For the best traction, choose a trail running shoe with an aggressive tread pattern, toe guard, and a drainage system to help wick moisture away.
Get the right running socks
For many runners, the worst part of muddy runs isn’t the dirt itself, but the cold, soaked feet. To avoid this, invest in a pair of neoprene running socks to act as an insulating layer on wet trails.
Warm-up thoroughly before trail running
At some point in the race, you may very well slip, so you must properly prepare your body for such a situation in order to avoid injury.
Before the race, conduct a thorough dynamic warm-up, including movements in all planes. This will minimize the risk of straining your groin and hamstrings if you slip and try to quickly regain your balance.
Shorten your steps
The dirtier the trail, the more running along it will feel like sliding. Also, dirt can be misleading – what looks like a hard surface can actually be frostbitten and slippery.
So it makes sense to move the way you would on the ice: taking short, quick steps that will make maintaining your balance an easier task if you start to slip.
Run straight through the puddles
Run through puddles, not around them. Running around obstacles widens the trail, which affects the surrounding vegetation and causes erosion.
If the trail is excessively wet or muddy, turn back and return after it dries; running through such vulnerable terrain can damage the trail. And, of course, if the trail is marked closed, choose a different route.
Know when to stop
Most runners underestimate how hard it is to run through the mud until you’re miles from the start of the trail, completely exhausted. Maintaining an upright posture while running through mud is physically and mentally challenging, and as fatigue builds up, there is an increased risk of injury.
Watch your physical and mental state and do not miss the moment when you should stop and go back.
Take a “clean kit” with you
If you are coming to the trail by car, bring a “clean kit” with you:
- Two towels (one for drying, the other for the seat).
- A pair of dry socks.
- A pair of clean, dry shoes or warm slippers to drive home clean and comfortable.
When you take off your dirty shoes, tap each one on the pavement to shake off as much dirt as possible, then stuff it with newspaper to dry your shoes for the next run.
Remember, attitude is everything
Remember what it was like as a child? You splashed in puddles and didn’t care if your shoes got dirty. It was a real adventure for you. The same principles apply to muddy races. If you think this is going to be hard as hell, you’re absolutely right. But with a positive attitude, you’ll enjoy every second of your deliciously messy run.
As you can see there a few things you have to consider. In order to find proper shoes and other accessories, just visit the Nike website.
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