Running
Want to move from pounding concrete to exploring trails? Professional trail runner Dylan Bowman shares eight things you should know about your new sport before you hit the dirt.
If you're stuck in a bit of a rut with your normal running routine or simply want to start one, trail running can be an exhilarating way to shake things up.
As with any sport, there are always challenges to face as you learn the ropes. With that in mind, we've enlisted the help of trail runner Dylan Bowman to impart his knowledge on some of the key things about trail running that everyone should know before starting out.
1. The terrain is more challenging
Generally speaking, the unique challenge of trail running is the difficulty and variation of the terrain. Trail running tends to be much more hilly, often with complicated conditions underfoot, and the result is that runners usually cover distance more slowly and with a bit more effort. Though the fitness requirements are similar, it takes time to condition your muscles and aerobic system to the demands of trail running.
2. You're going to love the freedom
The upside of the unique challenge is that trail runners enjoy a sense of freedom and wildness that's difficult to duplicate on roads. I think most trail runners are naturally attracted towards mountainous terrain because of the stunning scenery and experience it can provide.
3. Special conditions require special kit
The relative wildness of trail running carries certain unique challenges, including varying weather and isolation. It can sometimes require runners to carry things during their runs, like food, water and potentially extra clothing, just in case the weather turns.
You'll also need specific trail running footwear that boasts extra traction and foot protection, which road shoes usually don't adequately provide.
4. Always think 'safety first'
On top of ensuring that you've got the right clothing, spare food and water on your trail runs, thinking about trail safety is vital. First, it's very important to always tell someone where you'll be going, especially if you plan to visit remote locations. The last thing you want is to hurt yourself in a remote place, and have nobody know where you are. I've learned this lesson the hard way, and it's now something I practice religiously.
Many people are attracted to trail running for the freedom it provides from daily stresses, and are hesitant to bring their phones, thinking it will spoil the experience. My advice would be to put it on airplane mode and stuff it in your pocket or backpack. You'll be glad you have it in the unlikely case that you get into some kind of trouble.
5. Try acclimatizing to new environments
In some cases, it can be a good idea to acclimatize to race conditions. For example, a sea-level dwelling runner who wants to run a trail race in the high mountains would want to ensure they have appropriate clothing, and arrive a few days early to allow the body to adapt to the reduced oxygen levels.
The same is true for hot and humid environments. You'll be much better off if you do some pre-acclimatization in a sauna or steam room than if you show up unprepared for the environment.
6. The trail running community is unique
I think it's fair to say that trail running and road running attract different crowds. That's not necessarily a good or bad thing, just illustrative of the type of personalities that seek out each individual challenge. I've found that trail runners are a very tight community and are generally laid back people, with a less performance-minded approach.
7. You're friends first, competitors second
Many of the guys I've competed with most intensely over the last few years have also become very close friends, which I think is illustrative of the attitude of most competitors and the sport as a whole. I'm not sure you get that as much on the road running circuit, but I could be wrong.
8. You shouldn’t be afraid to get started
Sometimes, just getting started is the toughest thing of all, especially when trying a new sport out. For those very new to trail running, I'd suggest walking up hills initially, while running the flat and downhill sections. Slowly you'll build the strength and aerobic fitness to power up hills with a running cadence, but it takes a bit of time to condition yourself. Just be patient, and enjoy the views.
Most importantly, get yourself a solid pair of trail shoes, grab a friend and get out the door! It really is a simple and wonderful form of exercise that becomes really addictive.
