SAFE ON THE TRAILS

 Be familiar with the route. 
It is easy to get lost in the woods. Ideally, you should go with someone who knows the route until you learn it.  

Be prepared. Take water, fuel and identification with you.  If you get lost and end up running longer than you planned, your water and fuel will keep you going.  You may also chose to take a cell phone as an extra precaution.

Start slow and take small steps.  Your pace while trail running will be slower than road running due to the terrain.  In addition, you need to keep a sharp eye out for obstacles in the trail. Small steps on the uphills and downhills will help you maintain your footing.  

Buy trail shoes.  Trail shoes have a thicker sole, extra traction and a more solid upper than road shoes.  Furthermore, some trail shoes have ankle support and a water-resistant fabric.  If you are running in a wet area or an area with stream crossings, your feet will thank you for the extra protection. 

No cars. Cars are not allowed on the trails.  No dodging, no horns, no angry drivers and no traffic lights.  Enjoy!

GREAT FOR YOUR BOD

Easier on your joints.  
Trail surfaces in this area are primarily dirt- a softer surface than pavement.  This softer surface will decrease the probability of stress-related injuries. 

Improves balance, agility and coordination.  The uneven surface of a trail will challenge your balance, agility and coordination.  For example, leaping over logs or rocks in the trail can provide similar benefits as high-knee drills on a track.  Frequent trail outings will develop these abilities and help to make you a more efficient runner. 

Builds ankle and leg strength. Rocks and sticks in the trail will destabilize your ankle and will require ligaments and muscles of the ankle to work overtime. This extra work will strengthen the ankle and will decrease the probability of twisted or rolled ankle.  Furthermore, most trails have rolling terrain.  Uphill trail running will build strength in your gluteus, back, hamstrings and quadriceps with minimal pounding. 

Scenery and fresh air. There is no better stress relief than bounding through the woods like a deer.  The smell of leaves and a babbling brook will further calm your nerves.  There are a number of well-documented health benefits of ‘contact with nature’ including reduced blood pressure, lower cholesterol and stress-reduction. 

Angela Ridgel, Ph.D., is a neurobiologist and a certified personal trainer with the American College of Sports Medicine. Dr. Ridgel is an assistant professor in exercise science at Kent State University. She has competed in sprint, Olympic and half-ironman distance triathlons since 2001.

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