{"id":2052,"date":"2021-09-23T04:56:10","date_gmt":"2021-09-23T04:56:10","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/how-to-start-running-off-road\/"},"modified":"2021-09-23T04:56:10","modified_gmt":"2021-09-23T04:56:10","slug":"how-to-start-running-off-road","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/how-to-start-running-off-road\/","title":{"rendered":"How to Start Running Off-Road"},"content":{"rendered":"


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If you think trail running only happens in the mountains, you\u2019re mistaken.<\/span><\/p>\n

Running off-road is about leaving the streets and running on a natural surface. We\u2019ll give <\/span>you 5 tips<\/span> to make it easier to ditch tar for <\/span>off-road running<\/span>. <\/span><\/p>\n

1. Look for the right trail running route<\/h2>\n

You don\u2019t necessarily have to go into the wild for your next trail run. <\/span>Look for a route that takes you through parks, on gravel paths, or across fields.<\/strong> You\u2019ll find new areas away from where you usually run and get an introduction to running off-road. If you\u2019re not that familiar with your surroundings, take a look at the map and get an idea of where you might find some trails.\u00a0<\/span><\/p>\n

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Expert Tip:<\/strong><\/p>\n

Be free and run without a plan. Decide where you want to go according to how you feel; be spontaneous and try different running surfaces. Trail running is not necessarily about setting a PR; it\u2019s also about experiencing your environment.\u00a0<\/span><\/p>\n<\/div>\n

2. <\/strong>Train for new conditions<\/strong> <\/span><\/h2>\n

The biggest challenge you have in trail running is the different terrain you run on. It\u2019s a good idea to <\/span>develop your leg muscles<\/span> if you want to run trails. Exercises <\/span>to improve stability and balance<\/span> help prevent injuries. You should also strengthen your ankles so you don\u2019t end up twisting or spraining them.\u00a0\u00a0<\/span><\/p>\n

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Where does trail running happen?\u00a0<\/strong><\/p>\n

In trail running, only 20% of the route should be on paved surfaces like asphalt and cobblestones. The rest is run on rougher terrain. The different parts of the route can be on gravel paths, trails in the woods, and single-track trails.\u00a0<\/span><\/p>\n<\/div>\n

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3. Prepare for off-road running with bodyweight exercises<\/h2>\n

When you\u2019re ready to prepare for your first trail run, try the following bodyweight exercises:<\/span><\/p>\n

Stability and balance exercises:\u00a0<\/strong><\/h3>\n
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  • Plank<\/strong>: This full-body workout is a great way to strengthen your core.\u00a0<\/span><\/li>\n
  • Single-Leg Stand: <\/strong>Stand on one leg and slowly come up onto your toes. As soon as you feel confident enough, you can try this exercise on an uneven surface.<\/span><\/li>\n
  • Single-Leg Deadlift: <\/strong>Stand on one leg and bend forward at the hips. Lift your other leg and stretch it out behind you until it\u2019s at a 90\u00b0 angle to the leg you are standing on.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n

    Exercises to increase jump strength:<\/strong><\/h3>\n
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    • Jump Lunges: <\/strong>Switch sides as you jump into these lunges.<\/span>\u00a0<\/strong><\/li>\n
    • Single-Leg Jump: <\/strong>Stand on one leg and jump up and down or move forward as you jump.\u00a0<\/span><\/li>\n
    • Speed Skater:<\/strong> Jump sideways from one leg to the other quickly like a speed skater.\u00a0<\/span><\/li>\n
    • Box Jumps: <\/strong>Jump up onto a raised surface with both legs. <\/span>(Want to become a box jump pro? Check out our <\/span>box jump blog post<\/span>.)<\/span><\/li>\n<\/ul>\n

      4. <\/strong>Start slowly<\/strong> <\/span><\/h2>\n

      Since trail running usually involves a lot of uneven surfaces, your legs will get stronger than running on the road. Your body has to burn more energy to deal with the constant changes in conditions and surfaces. Take it easy on your first trail runs and keep it slow, so you aren\u2019t gasping for breath right away. Over time you can start playing with different speeds on a variety of terrain (like <\/span>fartlek<\/span>).\u00a0<\/span><\/p>\n

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      5. Choose the right trail running shoes<\/h2>\n

      The running shoes you wear for the road are fine for flat surfaces. But as soon as you start running steeper trails, you should think about getting <\/span>shoes with good grip<\/span>. <\/span><\/p>\n

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      Remember:<\/strong><\/p>\n

      Don\u2019t tie your shoes too tight but snug enough so that you don\u2019t slide around in them. Tuck the big loops of your laces into the lacing, so they don\u2019t catch on branches.\u00a0<\/span><\/p>\n<\/div>\n

      There is<\/span> a variety of trail running gear<\/span> available to make your experience more enjoyable. You can store drinks or energy bars in special running packs, in case you are out for a longer run.\u00a0<\/span><\/p>\n

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      Caution \u2014 eyes on the ground!\u00a0<\/strong><\/p>\n

      Unlike when you run on the road, trails are full of hazards: roots, loose stones, or the wet, slippery forest floor make it essential to watch where you\u2019re going when you run.<\/span><\/p>\n<\/div>\n

      Would you like to learn more about trail running? We have the\u00a0Top 3 Beginner Tips from the Pros\u00a0for you.<\/em><\/p>\n

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