Trail Running Tips

1. Stay focused on the trail underfoot. In other words, watch where you step. Seasoned trail runners plan their steps at least two steps out. Don't jump or land on rocks that appear to be unstable. Be careful of exposued tree roots, and extremely loose gravel.

2. Walk if you get tired until you're comfortable enough (breathing) to jog again. You can alternate this practice from start to finish!

3. Say or yell trail when passing another runner with uphill runners yeilding to downhill runners.

4. Don't be as concerned about time since it will typically take longer to run one mile at altitude (especially on more rugged terrain with elevation gains) than at sea level.

5. Wear a stable running shoe, preferably a trail-running specific shoe. As an example Teva builds several trail runners...check out their site at www.teva.com.

Trail Running Tips-Uphill:

1. Land on the ball of your foot and roll from back to front on your entire foot.
Best not to be a toe runner on the uphill. Your calves will be screaming at the top of a hill!

2. Take smaller steps and increase your cadence.

Trail Running Tips-Downhill:

1. Practice downhill running.

2. Try to limit the use of your "breaking" muscles. Your quads will be sore at the bottom of a long descent.

3. Consider traversing side to side on steeper sections making your way more slowly down the trail.