Trail Running Tips for the New Year
trail runners
Your New Years resolution may have involved getting in shape for 2013. Good for you!! If you plan on getting started on a trail running program, be sure to start out on the right foot. Here are some tips to help you stay safe and health for your 2013 trail runs:
Avoid Trail Injuries While Running or Jogging
An injury can prevent you from running for several weeks. Fortunately, there are a number of things that can be done to prevent running injuries. Below are some tips that will help prevent you from getting injured while you are trail running:
Warm Up Prior To Running Up
Many people make the mistake of going for a run without warming up first. Your chances of getting injured will be much greater if you do not take the time to warm up properly before you go for a run. You will need to spend about 5-10 minutes jogging slowly or walking briskly. You will also need to stretch. A good warm up will prepare your muscles for exercise.
Additionally, you should cool down after you have completed your run. Cooling down will also help reduce the risk of injury.
Avoid Overtraining
Some runners think that they can improve their performance by training vigorously every day. On the contrary, overtraining will not improve performance, and it will also make you more susceptible to getting injured. That is why you should gradually build up your intensity and mileage.
For example, you have set a goal to run six miles. You can start off by running two miles, and then adding a mile every week. Additionally, you need to give yourself time to rest. You should have at least two rest days out of the week. Furthermore, you should make sure that you are getting at least eight hours of sleep every night.
Get Your Running Shoes Replaced Frequently
If you run a few times out of the week, then you will probably need to get your running shoes replaced once every two or three months. Buying running shoes frequently can be quite expensive, but they are a worthwhile investment. You also need to make sure that you only use your running shoes for running.
Stay Hydrated
You will need to drink water before, during and after you go for a run. Being dehydrated will make you more susceptible to getting injured. If you think you may need more electrolytes, you may want to drink a sports beverage, such as PowerAde or Gatorade, if you will be running for more than 90 minutes. Sodium and other electrolytes are lost through sweat. Sports beverages help replenish those electrolytes.
Dress Appropriately for The Weather
Before you go for a run, you need to make sure that you check the weather. If the weather is cold, then you want to make sure that you wear layered clothing. Light-colored, loose-fitting clothing should be worn during the summer months. During the summer, you should try to run early in the morning or late in the afternoon. You also want to make sure that you wear sunscreen.
Furthermore, if the weather is below freezing or above 90 degrees Fahrenheit, then you may want to consider postponing your run.
*Matt Kyle submitted this Trailsnet guest-post about how to prevent injuries while trail running. You can find more information about trail running and how to prevent running injuries at http://altrazerodrop.com.*
