Taking Your Group Off-Road
As trail running is increasing in popularity, you may want to take your group for an off-road run every now and then. Even if none of the group are planning to race off-road, it can be of benefit to mix and match the surfaces and combine road running with off-road where the surface is a bit more forgiving. Joints, muscles, tendons and ligaments will be glad of a softer surface every now and again.
That is just the physical side. Your runners’ psychological well-being will also be enhanced by taking them running into the woods, along the coastal paths or across the moors. Trail running is invigorating and inspiring. It will provide the group with wonderful views and vistas.
However, there are a few obstacles that can get in the way. Apart from the obvious tree roots, boulders and puddles you also need to consider other users such as dog walkers, horse riders and cyclists. Then there are the muddy patches when we have had a lot of rain.
Depending on where you go and the level of technical difficulty, your runners may want to invest in a pair of shoes that are designed specifically for the trails. Trail shoes don't need as much cushioning as road shoes and this is because the surface itself provides the cushioning required. They also require less stability because the foot needs to be free to react to the uneven surfaces naturally. A trail shoe concentrates on durability and protection, extra grip and a more water resistant upper.
You need to research the route before you set off. If you are going to be tackling any high ground it is important that your runners carry extra kit, including a waterproof jacket, phone, a compass and a map (as long as you know how to use them!) The weather can close in quickly on the high ground and visibility can be difficult.
Just as runners need to be alert to the danger of cars when running on the roads, they need to look where they are going at all times on the trails. They need to be aware of divets, roots or slippy patches and at the same time keep a look out for low hanging branches if you are in woodlands.
Trail running is more demanding and so is slower than road running and so you need to adjust your expectations for distance covered. If you are planning to do four miles and you know that this normally takes forty minutes to cover that distance, you should just go out for 40 minutes on the trails. You will cover less miles but that doesn't matter. It is equivalent of the four miles that you would normally run.
The last thing to check up on is the country code. Be aware of whether gates are open or closed when you go through them and leave them as you find them. You should also make sure you use the styles to cross any fences or walls. There is nothing quite like it, so get out there and enjoy the great outdoors!