Running off the beaten path…
by Coach Jenny Hadfield

There is nothing like running somewhere different, where the cars can't go and where you can have a one-on-one with Mother Nature. Trail running is to running like mountain biking is to road cycling. Every step is unique and every run develops focus, balance and coordination, and strength.

Some trails are paved with limestone, like the Lakefront path and more predictable while other trails like you'll find at Palos Forest Preserve or Kettle Moraine in LaGrange, Wisconsin are single track trails with rolling hills, rocks and tree roots.

Trail running improves balance, coordination and keeps you in the moment. You really need to focus on where you are going to put your foot on the next stride and how you are going to tackle the next hill. That is what makes it so interesting. Your risk for overuse injuries are much lower than road running because the terrain is more forgiving on your muscles, tendons and joints and you are utilizing so many more muscles. Every step is unique and different.

When heading out to the trails, make sure to run with your buddies or dog, tell someone where you are going and which trail and take a cell phone with you for safety. If possible, take a trail map with you and keep track of where you are along the trail as you go.

While trail running it helps to keep your arms (elbows) a little wider for balance. Your stride is a little different than road running because you will need to clear rocks and tree roots and lift your feet a little higher off the ground. You also may need to hop left or right to bypass things on the path like tree branches.

Eyes on the Trail

The key is to keep your eyes on the trail and focus on where you are going to take your next step. It can be tempting to look at the nature around you. If you want to look around walk or stop but avoid looking up or you may just find yourself down on the trail. While running look ahead about 3 feet on the trail and then find a line, or where you are going to step for the next 4–6 strides. This keeps you literally focused and in the moment and I find this to be the gift of trail running. You will begin to instinctively know where to that line is as you become more comfortable.

Slow Down and Smell the Roses

Don't expect to run the same pace as on the roads. The terrain alone will be more challenging let alone the rocks and other objects on the trail. Slow your pace and develop a tempo within the trail. Sometimes that may mean walking the hills and running the downhills and flats. Find a pace where you can enjoy the terrain.

Hill Techniques

Take short, quick steps when running up hills or power walk if needed. It is just like changing gears on your bike when you ride up hills. Use your gears and shorten your strides and soon you will find yourself on top of the hill. Be the hill, don't fight the hill. Conserve your energy on the uphill so you can take advantage of the downhill.

On the down hills, lengthen your stride, keep your weight slightly forward and arms wider, find your line, and relax into it. Think of taking quick steps, never landing fully on each foot.

Most importantly have fun on the trails. It is a great way to mix up your regular running routine, get stronger and explore nature's playground with your own two feet.

Happy Trails…

Coach Jenny Hadfield is the co-owner of Chicago Endurance Sports, writer for Runner'sWorld.com and Health Magazine, and co-author of Marathoning for Mortals.

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Running for Mortals

Bringing the joy of running to everyone

Jenny Hadfield teams up with husband and coauthor John "The Penguin" Bingham to lay out strategies for novice runners that will help them safely and effortlessly integrate their new sport into their busy schedules.

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Marathoning for Mortals

Run or Walk a Half or Full Marathon

Once considered a superhuman accomplishment, the Marathon and Half Marathon are now within the reach of mortals everywhere. Let Jenny and John show YOU the road to the Finish Line.