Trail running

TRAILS Finding balance on the trail

‘Trail running opened a whole new world’

BY KELLY TABARA

About 12 years ago I was working hard at road running, trying to get faster times at the 5K to marathon and training for an Ironman triathlon at the same time. A fellow triathlete invited me to MDRA to help build my running and occasionally the coaches would take us on the trails at Hyland Hills Park to build strength.

The trails felt uneven, it was difficult to keep any kind of form and it left me exhausted. My lower legs ached. The stabilizing muscles in my hips were sore. But then something happened. I noticed that if I slowed down a little bit and just let myself relax I was navigating the trails just fine, across prairies, through tree-lined paths, up and over hills and I was losing track of time.

I started doing a recovery run every Sunday at Lebanon Hills Regional Park near my home. Pretty soon I was stronger and more stable on the trails and my weekly mileage was growing. I started becoming familiar with the park and comfortable reading the trail markings. I enjoyed the trails so much that I added a second run on dirt each week. Instead of feeling that soreness from my early trail beginnings I felt stronger and more refreshed. Getting my feet on some dirt a couple of times per week gave my body a break from the impact of road running and strengthened my lower legs and hips which protected me from injury.

Trail running opened a whole new world of running for me, amazing beautiful places like the Appalachian Trail, the Columbia River Gorge and right here in Minnesota, too. Some people fear trail running because it feels awkward like it did for me in the beginning. Others worry about falling or getting lost, which is part of running anywhere not just on trails. However, a strong core and good balance certainly help. Try adding planks to your routine three times per week and be sure to do the side planks as well as the front. If you are unsure how to do these Google “Planks for runners” and you will find a wealth of information. Shoes that are appropriate for the trail you are running are also a must and will help with good traction. RUNNERS RACE PAST A DOWNED TREE AT LEBANON HILLS DURING AN ENDLESS SUMMER TRAIL SERIES EVENT. Photo by Chad Richardson

There are lots of diverse types of trails from the level crushed limestone surface of rail trails like the Minnetonka LRT to very technical trails with lots of rocks and roots like the Superior Hiking Trail. In between that are lots of beginner friendly trails in our regional parks like Hyland Hills, Lebanon Hills, the River Bottoms, Murphy Hanrehan, Theodore Wirth and many more.

Trail running requires a little planning, mainly the ability to carry water and calories, read a park or trail map (which are often posted in the park and available online to print) and the flexibility to follow the trail knowing that unless you have a GPS device your mileage may be approximate. Be sure to bring a buddy, communicate your plan to someone at home and wear an ID. Start out with one run per week at a slower pace and increase from there. Explore a new park or trail system and enjoy the trails!