Introduction to Trails: Mastering the Basics of Different Terrain Types
Introduction to Trails: Mastering the Basics of Different Terrain Types
Coach Janelle
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If you are new to trail runs or just looking for a new adventure, say hello to a whole new running experience! Trail running is one adventure that takes you away from the norm into a playground of nature. Don't worry if you're feeling a little intimidated at first, most usually are. I've got your back. Let’s break down the basics of trail running and cover the different types of trails you’ll encounter and how to handle them with confidence.
Uphill Terrain
Uphill Terrain
Uphill sections are where you’ll likely start to feel the burn, but it's also where you’ll build strength and stamina. The key here is to lean slightly forward, this will engage those glutes and help maintain control. Take shorter steps, and focus on keeping your energy steady. There's no need to race up the hill; instead, think about being efficient with your energy, conserving it for the rest of your run.
Downhill Terrain
Downhill Terrain
Now, downhill sections, thats where things can get tricky! The key is to keep your centre of gravity over your hips and stay light and controlled. It’s tempting to fly down the hill, but that’s a fast track to injury. Focus on quick, deliberate strides, and let gravity help without letting it take over.
For balance, try the “Captain Jack Sparrow” stance — arms wide like wings. It might look funny, but it gives you stability on uneven terrain and helps you stay upright when the trail gets wild.
Double Track
Double Track
Double track trails are a little more forgiving in terms of space, but that doesn’t mean you can slack off. On these terrains you’ll have more room to do your thang. But it’s still important to maintain good form. Your stride should be a bit more comfortable compared to single track, but don’t go too fast. This is your time to dial in your pace and keep it steady, while still being mindful of your surroundings.
Single Track
Single Track
Single track is often what people picture when they think of trail running. It’s the narrow path where you have to stay nimble and alert. Foot placement is really critical on this type of terrain. Don’t just plop your feet down, but rather, place them intentionally with each step. Quick, nimble movements are key. Use your arms for balance and to help you stay light on your feet. You might have to squeeze through tight spots or jump over obstacles, so keep your focus sharp!
Technical Terrain
Technical Terrain
This is where it can get fun (and a little bit tricky). Technical terrain includes rocks, roots, or other obstacles that require careful and intentional foot placement. When you’re running through this kind of terrain, lift your knees higher to avoid tripping over those pesky obstacles like roots and rocks. Focus on precision, not speed, this is an opportunity to be mindful, aka present and in the moment. Every step should be purposeful, keeping your balance and rhythm intact. This will take time to get used to, but once you find your flow, you'll forget it was even a challenge before.
Switchbacks
Switchbacks
Switchbacks are those zig-zagging trail sections that make you work a little harder. They’re great for maintaining momentum, but they can also be tough to navigate. Take shorter steps when approaching a switchback to maintain your control. If it’s really steep, don’t hesitate to use the switchback pattern to save energy. This is all about efficiency so stay light on your feet and let your legs do all the work!
Mud and Water Crossings
Mud and Water Crossings
Finally, we can’t forget about mud and water crossings. These can feel like the ultimate challenge, but they're also part of the trail experience. Approach mud and water cautiously. Test the depth of water before stepping in, and always check if the mud is too deep before you get stuck in it. Try to find the firmest ground to step on to avoid slipping. But also, don't be afraid to get a little dirty!
Trail Running Is a Journey
Trail Running Is a Journey
As a beginner, it’s totally normal to feel overwhelmed by the variety of terrains and obstacles. But the beauty of trail running is that you get to learn each type of terrain as you go. The more you practice, the better you’ll get at adjusting to different surfaces and conditions. So remember to take your time, keep your mindset focused, and trust that every run is progress towards your trail running goals.
And remember, we’re all about fun and positivity here at Motivated in Motion. No matter how technical the trail gets or how tough the climb, enjoy the journey. Take in the fresh air, the beautiful views, and the feeling of accomplishment as you work your way through new challenges. You've got this!
Ready to hit the trails? Let’s lace up and go!
Want to learn more about how our coaching can help you? Check out our services available for both physical and mental training and unlock your full potential today.
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