When it comes to running, the common vision is a flat steady run on the road, and let’s be honest, this is what most people start doing and keep doing as long as they new to the activity.
Then, usually after years of practice, a kind of boredom starts to appear and when it comes to find a new challenge, runners are going to look after new path, after something different, and this is when trail running comes.
Every time you are going to change path, every time the effort is going to be different, and this for many reasons :
- Trail comes with elevation : The positive and negative elevation is never going to be the same
- The surface is going to change depending of the trail, and usually in the same trail itself
- The temperature is going to change, it might be alright down the hill, but top of the mountain is another story
- It is likely that you are going to cross very few people, so count on yourself only for that extra motivation
- And most importantly, your legs are going to respond a different way according to the route
So what should you think about going for a trail that you do not necessarily need on road ?
- Get some good trail running shoes. It might be muddy, rocky, wet, dusty…
- Get more water and more energetic fluids (sodium based, electrolytes…), you never really know how long exactly it is going to take to finish
- Get a GPS watch (or APP). depending of where you are. No indication in the nature, there is different path and it is likely that you are going to get lost if you are on a discovery run and don’t know where to go
- Get some blisters pads, your feet are moving in the shoes a lot more than on flat
- And let some close people know where your head for, it could help in a worst case scenario
Now, from a physically stand point, how to I get prepared for this kind of effort ?
Well, it definitely demands a good ascensional but also it works a lot more on your muscles.
So do not get lazy on your overall strength training program and add at least one or two session of dynamic legs (lunges, squats, squats jump, bulgarian squat) to get your legs prepared.
Also, one session of stairs training is great to work on your explosive strength. There is plenty of different exercices that you can do, like 1:1 stair, 1:2 speed, 1:3 lunges with no jump…
In addition to that, one session of static legs & upper body (chair, plank, abs, arms).
Add these sessions to your weekly specific run & long run and you will be all set for performing as you wish on all kind of trail path.
LG
Where to practice trail running in Singapore :
- Bukit Timah Hill
- Mac Ritchie
- Bukit Timah Nature Reserve/Mandai Rd
- Lower/Upper Piece Reservoir
- Fort Canning
We organise all year long some trail running sessions in Singapore + preparation for races in Asia Pacific. To know more about it, contact Loic on WhatsApp +65 9014 6409 or visit http://www.a4sports.com