January 29, 2007

Trail Running Tips

Trail running requires more total-body fitness.

Trail running requires more total-body fitness and a better sense of running technique than running on the roads.

Trail running can be an enlightening, invigorating experience.

Trail running can be an enlightening, invigorating experience, but there are marked differences from regular running, so prepare yourself before setting foot on the trail.

Tailor your running form.

Tailor your running form and stride to the type of surface you're running on.

A trail surface is never entirely smooth.

A trail surface is never entirely smooth, thus making it harder to find a running rhythm. Buy a good pair of trail shoes and gain some experience running off-road before expecting to be a trail-running expert.

If embarking on trail running for the first time, be prepared.

There's much more lateral movement (as opposed to linear) involved with trail running, which requires greater use of peripheral muscles around the ankles and hips and in the quadriceps and glutes. So if embarking on trail running for the first time, be prepared to take time to practice and condition your body.

Are there other runners among your family and friends?

Are there other runners among your family and friends? Run together to stretch and strengthen the boundaries of your relationships!

Posted by orbike at 10:04 AM | Comments (0) | TrackBack

January 16, 2007

Snow Running

Wow, all over Oregon there is snow falling - more than we usually get to see here. Are you still out running in this stuff? Tell us your snow running tips and stories. Here are some tips from us:

1. Freshly fallen snow is a great shock absorber. If you have the chance to run on a trail or grassy field with three or four inches of the new stuff your joints will thank you.

2. Better traction can usually be found where the snow is less packed. Be careful, though, since newly fallen snow can cover a slick sheet of ice underneath it.

3. Snow can nicely hide roots, sidewalk cracks and fallen objects, too. A pair of sunglasses with yellow lenses will help you to see the relief patterns on snow.

4. It's okay to cut your mileage when running through snow. You are working harder to travel through snow than you ever do running on a dry surface. Don't overtrain just to jot down the same distances you ran this summer in your logbook.

5. Remember that running through snow will force stabilizing muscles on the inner and out part of your legs to work harder than usual. Try to ease into snow running to avoid injuries to these muscles.

6. Walking may seem like wimping out, but it beats slipping and falling when you try to dash across a slick stretch of glazed ice.

7. Snow can be used as a tool to give you a good resistance workout. Try vigorous bounding through deep snow for a great strength workout. Naturally, be careful of your footing.

8. Snow gives you a couple of great cross-training possibilities. Why not give Nordic skiing or snowshoeing a try?

Posted by orbike at 9:09 AM | Comments (0) | TrackBack