TRAILBLAZER
Elevate your run – and your sense of wellbeing – by leaving the pavement and heading for the great outdoors
IF THE MONOTONY of grey concrete pavements is demotivating your run, then hitting the trails may be the antidote. The physical and mental benefits of running in nature are well documented – from working your core as you focus on balancing in uneven terrain, to the serotoninboosting effects of being outdoors
(the mental-health charity Mind says that spending time in a green space can help reduce feelings of stress and anger). But before you start your next adventure, read on for our tips on how to trail run effectively and safely.
• Build up slowly
No matter how much road running you’ve done in the past, taking to the trails engages your muscle groups and connective tissues in entirely new ways. DOMS (delayed-onset muscle soreness) can hit hard when you’re not used to all those downhills, so take your time navigating different terrains and work up gently.
• Get the right kit
You might hit your usual route with nothing more than some good tunes, but trail running takes a lot more prep. Pack a compass or GPS device, extra layers in case the weather turns, and enough hydration. The right pack is vital, too. The deuter Ascender backpack is crammed with clever features including ergonomic shoulder straps, easy-access pockets and compression support to eliminate wobble. Plus, it ticks the sustainable box, as the body fabric is made from 100% recycled, bluesign®-certified material.
• Plan in advance
Where you’re going, you don’t need roads – and that means no signs, either – so make sure you plan out a course (and share it) before you set off. It’s a good idea to think about how long you want to be out, rather than how much distance you want to cover, as different terrains will affect your pace. Download one of the many route-planning apps for Android or iPhone – we like OS Maps, which allows you to search thousands of trails around the UK, as well as plot your own.
• Choose the right footwear
Those road shoes may serve you well when you’re pounding the streets, but they’re not going to cut it once you veer onto natural surfaces. What you go for will depend on a few factors, including the type of terrain you’re tackling, but soles that are designed to protect against rocks and roots, and feature increased grip for added traction, are a must.
• Reframe your goals
Once you venture off paved paths and into the wild, you can forget about PBs, pace and mileage – all those different surfaces and conditions mean you’ll have to be ready to adjust your speed as you go. Trail running is about the journey, not the destination. So turn off the timer and soak up the scenery.