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Running through natural scenarios where trails, trails or roads becomes
the race track for those looking to dabble in this practice, too
known as Trail Running, which have been gaining strength in the
recent years in Colombia.
Different asphalt runners find a good practice in the Trail
way to vary your training scheme but also as an alternative
to prove yourself against a different experience that creates one more contact
close to nature and which ends up being the factor that makes many
Runners get involved and sometimes prefer to set aside the asphalt and the city.
But like everything, whenever you are going to enter a different format of
career should be considered different points for the experience to result
nice and reduce the risk of injury. They are mentioned below
some important points to consider if this is the first time you are going to
face a competition or just going to start training in the
The first steps:
In the first instance, the idea is that the initial approach to the trail must
be done in short workouts of maximum 60 minutes within a course
simple that allows you to start to know and feel your body as it is to run
on an irregular surface, which, unlike asphalt, will always have
variations of all kinds and where the unevenness will be present, both positive
or negatives, which add degrees of difficulty and will also require winning
technique to know how to face them better. The muscle requirement will be different and for
that some of them like the twins and buttocks will feel more when it starts.
As you move forward and your body responds better you can
increase to 90-minute workouts without problem or start combining
lands with different degrees of complexity.
Work on the technique:
Experienced trail runners know better than anyone that the technique is the
key to achieve good performance and reduce the risk of injury, so
must understand and adopt movements such as strides, lateral jumps, frogs, etc.
that will facilitate and improve performance when walking the trails. He too
change of pace plays an important role, since in the tour you can
find with flat paths that allow maintaining a medium pace as well as
ascents where you will almost walk at a slow pace but with the
use of strides to move faster.
Also at the time of descent be very careful because you can achieve
a faster pace but that has to be controlled to avoid falls or
injuries for the desire to gain time on those downward paths. The
arms play a fundamental part in the technique in this type of routes and that is why
in rise or fall of complex levels or where we have a lot of experience
They can be commonly involved.
As when defining an ideal asphalt footwear, the shoes for the
trail running has characteristics that make the difference that the runner
may perceive and justify using them. To start this kind of shoes
they usually use soles with greater styling to give more grip and traction on
different terrains On the other hand when it starts to go deeper into
competencies of this format it is necessary to think about hydration packs
that allow you to carry liquid to stock up during the tour, take some
Basic foods such as hydrating bars, gels and even allowing storage
Windproof jackets in case it rains or is cold when you are
training or in competition
To go out to compete in a mountain race, be it a runner
experienced street, at least one advance must be
conditioning a month before so that the body fits better to the
requirement that he will face. In the previous days try not to do
No strong muscle requirement to avoid wear or fatigue in our body.
Don't always forget stretching before and after the competition as you
It is recommended to try on shorter trips as these races
they work distances from 7 or 10 km to the most demanding that become
Ultra where distances up to 150 KM are contemplated.
In these first competitions you must keep in mind where the points will be
of hydration that manages the organization of the race for all distances and
with that program and know what your own hydration should take so that you do not
it is necessary during the tour. Also watch out for signage during the
route, since unlike running on the street, if for some reason you get to
mislead you can take another way wasting time or just
relocating what is sometimes frustrating if you wanted to have a