Keeping it safe on the trails
Posted April 2nd, 2007 at 12:00 PM by Lisa Cieplechowicz
Section: Running & Training, Injury & Rehab, Training Tips, Cross Training
Trail running can be a great workout and an excellent way to challenge your body and take your run to the next level. It can also be very mentally fulfilling by providing opportunities to enjoy nature and escape into a world of peace, quiet, and beautiful scenery.
Although enjoyable, trail running, like other forms of exercise, also comes with some inherent and potential risks. Rocky terrain, unknown paths, and unfriendly wildlife can make any trail run a challenging experience. So the next time you’re heading out to a trail, keep these helpful tips in mind to stay safe and have fun:
1) Get the low-down on a particular trail before you begin your run. Consult trail guidebooks, check the internet if possible, talk to people who have already run the trail you’re considering, or speak with the appropriate land-management agency to ensure the trail is safe and open to the public – whatever you do, make sure you know what you’re getting yourself into!
2) Pick the right shoes –the wrong shoe can make any running experience a drag. For trail running, stick to shoes that provide adequate ankle support and provide a snug (but not overly tight) fit. Also, you want to find a sneaker that has a water resistant, yet breathable upper, and a sturdy sole to protect you from rough terrain. There are plenty of models to choose from - but make sure that you choose something that is both comfortable and protective.
3) Let someone know what trail you’ll be running on. This way, should you get lost or injured, that person will know where to look for you. Better yet, bring a running buddy with you if possible, to even better lessen your chance of getting lost, and to ensure help if you fall to injury.
4) Use common sense. If the trail conditions aren’t what you expected or what you prepared for, turn around and head towards a running path you’re more familiar with.
5) Keep your eyes on the trail. Many trails tend to be loose, rocky, and steep, which makes it imperative to pay attention while running.
6) Be a smart faller. This may sound silly, but it is a legitimate thing to keep in mind. Trails can be tricky places to run on, so the occasional wipe-out isn’t uncommon. To help avoid serious injury to your collarbone and head, either roll into the fall or try to brace yourself with an extended arm. This strategy may not ward off scratches and bruises, but it may just save you from a serious injury.
7) Head out early enough so you’re off the trail before it becomes dark out. Without street lights to help guide your way, trail running after dark can turn into a potentially dangerous situation. However, if you think you might end up on the trail after sunset, make sure to have consulted tip #3.
8) Let wildlife know you have entered their territory. Most animals will avoid contact with you if they can help it. An article from Running Times gives a detailed description of how to conduct oneself while on the trail. Making loud noises will not only announce your presence, but it will often scare aware even large animals such as bears and wolves. Talking to a running mate or singing will usually do the trick. The article stresses to also keep in mind that you should be particularly cautious during dawn and dusk, as these are the times when most predators are roaming about.
Stay safe and have fun! See you on the trails!
Research sources and for more information on trail running, please visit: [Trail Runner Magazine], [eHow: How to Choose Trails], [eHow.com: Trail Running Safety], [Outside Online], [A Trail Runner’s Blog], [Trails.com], [Trail Running Blog]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: adventure, nature, precaution, safety, scenery, terrain, trail, trail runner, trail running, trail running shoes, trail shoes, trails, wildlife
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