Trail Running Tips For Beginners

by Shape 0

We are excited to share one of our fave stories from Shape here on FitSugar.

You may have to hop over rocks and roots, but the benefits of trail running are well worth the effort. Running on uneven terrain burns more calories and helps improve your balance, agility, and coordination. Tina Vindum, the author of Tina Vindum's Outdoor Fitness, shared the following six trail running tips to make your transition to the trails a breeze.

Wear the Right Trail Running Shoes
If you're going to hoof it on a wood-chip or packed-dirt path, your regular running sneakers will do. But trail-running shoes provide more protection for your feet, and have lugged outsoles to improve your traction — key for rocky and slippery routes.

Check out the best women's running and athletic shoes for 2010 to find the right pair for you.

Start Slow and Flat
Trails work your leg muscles and ankle joints harder than roads or treadmills do, so begin on flatter paths and run for only 10 to 15 minutes during your first outing. Increase your time and/or distance by about ten percent each week.

Try training for a challenging hike to acclimate yourself to the uneven terrain with this simple hiking plan.

See more trail running tips after the break!

Adjust Your Stride
To prevent tripping over roots and rocks, lift your feet — especially your toes — slightly
higher than you would if you were running on pavement or indoors on a treadmill.

And use these basic running stretches to avoid injury!

Look Ahead
Keep your gaze on the trail — about 10 feet ahead, not down at your feet — so you can see the upcoming terrain and avoid any obstacles.

Check out the amazing trails in SHAPE's fittest cities. You won't want to take your eyes off of them!

Don't Be Afraid to Walk
If you're losing running motivation on a steep hill, walk — even experienced trail racers do it. You should also walk if you're approaching a tricky obstacle like a stream or log.

Whether you stop to walk or not, stay motivated with the top 10 ways to keep your running motivation strong.

Share the Path
Always stay to the right on a trail. When you approach a person from behind, loudly say, "Passing on your right [or left]." If you encounter someone on horseback, move to the side of the trail and ask if it's safe to pass. If the horse is approaching you, stop moving altogether and allow it to pass.

Beginner's Guide to Running: More ways to get started.

More from Shape.com:

• Wacky and Wild Running Races
• Find Local Hikes and People to Do Them With
• 8 Common Running Myths Busted
Source: Thinkstock