Implement
Trail Running in Base for Injury Prevention
The runners we run in today
are great for reducing impact. There are a myriad of devices,
gels, air channels, etc., designed to lesson the compressive
loads on the joints and body. One drawback, however, is that
if you do most of your running on even, paved surfaces the
lower leg muscles and joints do not have to work as hard to
stabilize. Joint stability and integrity is crucial for injury
prevention. This is where trail running comes in.
Running over uneven and varied surfaces makes the muscles
of the lower leg work especially hard. Think specific strength
training for the lower leg muscles. I recently observed how
sore my lower legs were after a competing in an off road multi-sport
event. The tendons, ligaments, and muscles all get stronger
in response to this type of stress.
There are a few considerations when integrating trail running
into your training plan. Unless you run in off road events
the best time to incorporate trail running into your plan
is in base. As with any new type of training stress it is
important to implement it gradually. You may want to start
off with one work out per week of limited mileage and steadily
increase the duration. Off road surfaces vary from crushed
gravel, sand, grass, single track hiking trails, to rough
back country trails. The more varied the terrain the more
your lower legs and body will be stressed. On extremely rough
and elevated terrain, hiking may be just as effective (and
safer) than running. You will likely enter your aerobic base
zones in this type of terrain as well, and may not need to
run.
Trail running shoes offer more support and traction but much
less cushioning. Trail runners vary from running shoes with
a more aggressive tread all the way up to hiking shoes which
may not applicable for running. Make sure you consult with
a salesperson to get the right shoe for your type of training.
I do not recommend doing any road running in a trail runners,
but you can take your running sneakers off road if the surface
is relatively stable, such as crushed gravel.
Trail running does not just work the lower legs, but all the
muscles associated with running, including lateral knee stability.
It also will help develop coordination. You can continue to
incorporate trail running throughout the season for strength
maintenance. An added bonus is that it adds variety to your
training, and the scenery is better.
About the Author:
Matt Russ has
coached and trained athletes around the country and internationally.
He currently holds licenses by USAT, USATF, and is an Expert
level USAC coach. Matt has coached athletes for CTS (Carmichael
Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com
for more information.
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