New enthusiasts who join the trail running craze are unaware of some basic rules we should follow when running in this setting. If you are part of this group of beginners who still have doubts about certain aspects, we recommend these four practical tips.
Forget the Stopwatch
Or rather, forget about pace and the classic “I’m going X minutes per kilometer.” The change in elevation of the mountain never allows for a constant pace, and similarly you can take eight minutes to cover a kilometer while climbing a slope that might take three minutes to cover on a steep descent. It makes no sense to try to maintain the same pace for every kilometer.
Don’t Be a Kamikaze on the Slopes
What makes the mountain distinct is its elevation change, that is, the hills. It is common for beginners to approach a descent at full speed and be carried away by adrenaline. It is fine to take advantage of the terrain to move forward more quickly, but you should not exhaust yourself excessively just to descend a slope. Similarly, it’s not necessary to run up a steep incline if the effort and energy expenditure do not balance the pace you reach. Walking in these cases can be a good energy saver.
Learn to Navigate Technical Terrain
Perhaps this is one of the goals that takes the longest to achieve. Many mountain runners come from asphalt and aren’t used to moving among rocks and roots. At first, you can opt to simply walk through these places, then tackle them at a slower pace, and finally pass through them at the fastest possible speed. Do not fear them, and accept that you will fall (possibly more than once), but that is how you learn.
Never Underestimate the Mountain
You will face a setting as beautiful as it is dangerous. In the mountains, uncertainty is always present, and in a matter of seconds everything can change. Make sure you are well informed about the places you will run through, pay attention to the weather, do not stint on drinks and energy products, carry all the equipment that could be useful, and above all, do not take risks with goals you are not prepared for.