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Beginners in trail running need not only courage but also skills! 9 advices for you to run safely

News Trade News2021-10-05 19:14:07

Although trail running is similar to running on the road, there are some things to keep in mind before you start trail running. In order to help you get started as soon as possible, we have compiled a series of best trail running skills that will provide you with help and guidance. Nine pieces of advice allow you to run cross-country safely.

1. No cross-country running route is the same

One of the many advantages I like about trail running is that each trail has its own unique terrain and challenges. The neat trails are wide and even on the ground. This is the best introduction to trail running routes. Then there is a narrow "path" with various obstacles, including tree roots, rocks, sand, hills, mud and so on. Trails that one person passes are often more challenging in nature and provide a dynamic running experience.

2. Put yourself at home

Trail running can be tiring at first, and it can take you twice as long as your normal running time, especially in the early stages of training. It is wise to stay at home, slow down, and focus on finding a new rhythm. In just a few weeks, you will be able to run on the hills you used to walk on, and you will blend in with the terrain.

3. Stay safe

When going to the pristine trail, if possible, run with your partner or dog, or tell someone the mountain and trail you are going to, and bring your phone to ensure safety. Leave notes in the planned course, and bring fuel and liquids. If possible, carry your running track and GPS location tracker with you so that others can track your position on the original trail at any time. If you are running alone, please download one of these apps for your mobile phone (two road assistants, six feet, Ovi map, line map, etc.), or use a watch with GPS navigation function (such as Garmin Fly Time series, Song Extension, Gao Chi, etc.), and always pay attention to the surrounding situation.

4. Know the route rules

Provide convenience to other off-road enthusiasts (such as bicycles, hikers, climbers, etc.). Generally, downhill runners should avoid uphill runners because the effort to stop and restart is greater when going uphill, and downhill runners generally have a better perspective. Whether you are running up or down, you should be friendly and polite. When encountering a puddle, find a way to avoid it and make a mark. Leave no traces in the mountains and don't throw rubbish.

5. Keep your eyes on the mountain road

Looking directly at your feet or looking at the scenery around you may be tempting, but doing so can quickly cause trips and falls. If you want to enjoy the sights, please slow down or stop; otherwise, focus on three to four feet forward to create a route or where to go in the next few steps.

Trail running will keep you focused at all times. This is one of the real gifts it brings to us. This is not only to maintain the movement but also to ensure the mental state. As you run longer on the mountain road, you will become more comfortable, and you will instinctively know where that line is.

6. Slow down

Running on a mountain road is more demanding than on the road, especially if it is a technical trail with roots, rocks and other obstacles. It is best to slow down your speed because your speed will be slower than the normal road speed. Instead, slow down and increase the rhythm.

It is determined by your effort level, heart rhythm and physical condition. For new trail runners, this may mean going uphill and running downhill and flat ground. Don't lose face in that game. Gradually climb the hill to prevent injury and burnout.

7. Watch your time

Since mountain roads are more demanding, it is wise to run on time first to understand the rhythm of running mountain roads, rather than running a few kilometers, because this may cause you to spend more time than expected. Going back and forth is a great way to understand your pace and increase your confidence in trail running. From there, you can develop return paths and routes that meet your needs.

In order to prevent you from forgetting the time inadvertently, you can bring some lighting tools, headlamps or small flashlights, but I personally recommend carrying headlamps; he does not need you to free up a hand to hold it, just wear it on your head. It can illuminate the road ahead, and this mini brim-led headlamp is even more convenient. It only needs to be clamped on the brim, waterproof and rechargeable and weighs only 65g.

8. Shift

Adjust the speed according to the terrain and maintain a consistent level of effort when going uphill. If you have any questions about terrain and road sections, please stop or walk. It takes some time to get used to running on fallen trees or walking through mud and sand, preferably slowly. As your body becomes stronger and more experienced on mountain trails, solving obstacles will become easier.

9. Wear suitable shoes.

If you want trail running to be part of your life, it is wise to buy a pair of trail running shoes. They differ from road running shoes in that they are generally stronger in coping with rough terrain but have a lower profile (lower relative to the ground), which reduces the chance of ankle heels rolling. Off-road shoes can provide a better grip on muddy, wet roads.

Running uphill can be used as cardio-challenging training, but running downhill requires sufficient skill and stable running posture. How to practice to increase speed and reduce the probability of injury? Learn the following 6 tips together:

1. Start with a gentle slope

Start with a gentle slope first because the steeper the slope, the more difficult it is to maintain your body's balance and stability. The gentle slope helps to develop the confidence and skills of the runners.

2. Adjust your posture and keep small strides and fast strides

On the one hand, small strides and fast cadence can quickly adapt to changing terrain, and on the other hand, it also helps to control speed. In this way, when going downhill, it is not easy to mess up the square due to disorderly footsteps, and tension can easily deform the movement and smash the head. Keep your body vertical, do not deliberately break backward; your thighs should move quickly and lightly with your body's center of gravity.

3. Control the core muscles and relax the thighs

Try to keep your core muscles tight and maintain your body posture, but at the same time, let your calf muscles and feet relax as much as possible so that it will help you quickly adapt to the changing terrain. Strong and powerful core muscles are the most beneficial guarantee for conquering slopes. Gradually, you will find that even if you use less force, your legs can still run fast in a relaxed state.

4. The steeper the slope, the more you have to use your fore palm to land on the ground

The running method with the forefoot on the ground can make your foot more adapt to the downhill, reduce the probability of ankle sprain, and achieve stable acceleration.

5. Use a fast pace to reduce friction

When going downhill, gravity makes people run forward naturally. In order to avoid uncontrollable wrestling, you have to learn to use friction to slow down or increase your pace. Choosing the latter can make you run safer and faster.

6. Take advantage of the downhill to rest and relax

After the difficult uphill, the downhill is a great time to take a short break. At this time, it's better to leave it to gravity and let it take you forward. Just use your core muscles to help you maintain your body's center of gravity.

In short, the secret to running downhill is to have confidence, relax, and make good use of gravity. Don't be afraid of getting faster when going downhill, and speed up your cadence so that you won't fall. Remember: Use short, fast, steady steps to run downhill; you can run fast, steady and safe.

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