Trail running is a fun sport, but a technical one too.
As someone new to this sport, it’s easy to lose yourself in the excitement and forget to apply the golden rules, which, when repeated, can put you at risk of injuries.
Here are 11 mistakes you’ve been constantly making, and how to correct them so you can have an exciting, injury-free running journey.
- Running on a Strenuous Trail
A strenuous trail has many uneven surfaces consisting of long, and steep climbs.
Running on such difficult routes as a complete beginner to exercise can be hard, and even make you hate running.
For a start, run on easy trails (mostly flat) to allow yourself to enjoy the sport, and for your running muscles get stronger.
Related: 6 Easy Ways to Find Trail Running Routes Near You
2. Not Warming Up
Because of the rough ground, injuries like muscle rips, tears, and twists are very common when running outside.
However, warming up helps prevent these injuries.
When you warm up, your body temperature increases, causing your joints to loosen up.
Blood vessels open up, increasing the blood supply to the running muscles. The blood releases oxygen, which becomes energy for the body and muscles.
Related: 6 Gentle Warmup and Cool Down Stretches for New Runners
3. Starting Too Fast
Starting a run too fast can be harmful because your body is not entirely warmed up.
Check out this post to know when you’re starting a run too fast.
4. Not Keeping Your Eyes on the Trail
Trails are filled with obstacles which can cause trips and falls. For example, fallen trees, logs, roots, or rocks.
Therefore, as captivating as running in nature can be, watch your running trail three meters ahead.
Related: How to Run Trails Without Tripping and Falling
5. Over-striding on Up Hills
An up hill is an inclined section on a road. Even an easy running route can have an up hill.
Up hills are challenging to run on because they require more energy and effort. Thus, when you come across one, run slower to save energy for the rest of the run.
6. Running in a Flat Shoe
Flat shoes are not designed with cushioned soles to absorb the landing shock when running.
The lack of cushioning can cause stress and pains to your lower body and lower back.
Thus, buy a shoe specifically designed for the running so as to provide enough cushioning, support and comfort.
7. Not Wearing Socks
Putting on socks when running outside provides more cushioning to your feet and also prevents small stones from getting in your feet.
8. Not Strength Training
Strength training builds healthy muscles and joints, enabling trail runners to withstand the harshness of the trails’ descents and ascents.
It also builds endurance, which helps you to run longer without getting tired.
Examples of good strength training exercises for beginner runners are squats, lunges, planks, and mountain climbers.
9. Not Stretching After Running
Due to constantly striding on rough terrains, trail runners may experience muscle tightness or stiffness.
It is important to always stretch after a run to increase your body’s flexibility, mobility, and range of motion.
Check out this article for simple cooling-down stretches.
10. Ignoring Rest
Rest restores muscles after exercise. Ignoring it can lead to overuse of muscles and cause muscle strains and tears.
Schedule days for complete rest from exercise to replenish and strengthen your running muscles for improved performance.
11. Obsessing Over Speed
There are two reasons why you should ignore speed thoughts when running outdoors.
- First, the uneven ground means you’ll go slower than road running.
- Second, trail running is less about speed and more about celebrating being outside in nature.
So run at a pace that feels good for your body.
Now I’d like to hear from you.
What other mistakes did you make as a first-time trail runner?
Please share in the comment box below to enlighten other beginners.
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