Your Guide To Trail Running | Men's Health Singapore

Your Guide To Trail Running | Men's Health Singapore

Your Guide To Trail Running

Because of the uneven terrain and myriad obstacles, trail running is undoubtedly more challenging than road running. But running amidst the tranquil surroundings of a nature reserve can be a very rewarding experience. So, to help you get the most out of your trail run, our experts share practical trail running tips which you can use – whether you are just leisure running at MacRitchie reservoir or trail racing at the Bukit Timah nature reserve.

1. Take Shorter Running Strides
Instead Of: Longer Strides
Because of the trail terrain, it would be challenging to run with your usual stride length. Hisao Yamanaka, winner of 100 km solo race category of the The North Face 100 2010, says, “Long strides or unnecessary bounding during trail running may fatigue your muscles rapidly – affecting your ability to cover the distance you want to go. It may even lead to knee or ankle injuries.” Christopher Koh, running team leader of The North Face 100 training sessions adds; “Longer strides also make if difficult for you to react if you suddenly need to avoid hidden obstacles like tree roots and rocks."

Koh feels that, on trail, light, nimble movement is ideal. Yamanaka also recommends short strides: “Increase your arm swing rate and shorten your stride by running on your mid- or forefoot. Running with shorter strides prevents your muscles from being fatigued too quickly. It also allows you to react more quickly when you encounter unforeseen situations. You thus avoid falling and injuring yourself.”

2. Plan Your Route – Look Ahead
Instead of: Tensing Up Or Zoning Out
During your run, it is not advisable either to “zone out”, or to become too nervous. Koh warns about inexperienced runners who are not aware of the challenges of trail running: “When you are not aware of the obstacles around you, you take the run too lightly and this may lead to falls." There are also runners who are uncomfortable with the trail route for a variety of reasons. They worry that they will trip and sprain their ankles, lose their way along the route, or get attacked by snakes or insects. The latter group of runners may unconsciously tense up their muscles, making them susceptible to injuries:

Yamanaka advises more inexperienced trail runners to run cautiously: “To avoid any accidents, look several metres ahead. Run at your own pace, instead of rushing. Pay attention to the stones and roots.” He adds, “Accept nature as it is. During the run, relax and enjoy yourself instead of worrying too much.” Koh agrees, saying, “Because trail routes are usually tranquil and peaceful, you will eventually learn how to relax during your run. And walk, instead of trying to run, the more difficult parts of the route.”

3. Keep Good Running Form When Tackling Slopes
Instead of: Dashing Up And Down Slopes
Slopes are commonplace in trail routes. Trying to overcome them incorrectly may result in muscle cramps or strains: such injuries hamper your ability to complete your run. The temptation to dash downslope on a trail route may also result in nasty falls.

To tackle steep inclines, Yamanaka recommends that the runner maintain good form while running at a slower pace: “Lean forward and shorten your stride when going upslope. You don’t need to run at a high speed.” Similarly, he does not see the need to accelerate even when going downslope: “When going downslope, take the chance to recover from the effort of going upslope by lengthening your stride slightly. Lean your body forward, and land on your mid- or forefoot”. Koh offers an alternative: “Jog or walk up a steep slope – even experienced trail runners do this during races. But when going downslope, maintain a shorter stride and use the momentum to gain speed. To avoid tripping, watch out for any potential obstacles.”

4. Run Trails More Often
Instead of: Keeping To Road Or Track Running
It is not hard to see why trail running is more interesting than normal road or track running, for both leisure and more serious runners. Koh says that he enjoys trail running because he gets to see parts of Singapore that most of us never know exist. Trail running also improves your fitness. “It gives a harder workout over the same distance on road” says Koh. “But at the same time, when compared to pavement pounding, running on trails is kinder on the legs.”

To improve your running form and to give yourself a more challenging workout, trail run more often. Apart from your usual trainining sessions on the road or at the track, schedule one trail running session per week, especially over the weekend. Koh also recommends that you get a buddy to join you.