Backpack Buying Guide: What You Need to Know Before Your Next Adventure

Making the transition from road running to trail running is an exciting journey, though not without its challenges. The terrain can be technical, the trails are often remote, and the outdoor culture may feel foreign. However, with these 16 practical tips, you’ll be better prepared to tackle the trail and improve your experience.

Focus on the Trail

While the natural surroundings may be breathtaking, it’s important to keep your eyes on the trail ahead. Avoid looking down at your feet, and instead, scan four to five feet in front of you. This helps you anticipate obstacles such as rocks, roots, and dips in the trail, allowing you to adjust your stride accordingly and maintain your momentum.

Take Short, Quick Strides

Shortening your stride is key when navigating uneven terrain. It helps you stay balanced, makes it easier to clear obstacles, and reduces the risk of injury. Quick, short steps also ensure that you don’t waste energy on a heavy heel strike, making each stride more efficient. This technique promotes forward motion while conserving your energy.

Use Your Arms for Balance

Much like balancing on a beam or slackline, your arms play an essential role in maintaining stability on technical sections of the trail. Keeping your elbows out or your hands extended can improve control as you move through challenging terrain. Practicing this technique on rocky or uneven trails will help you stay steady. Incorporating balance exercises into your routine can also be beneficial.

Monitor Your Pace

Getting to know your average pace on different types of terrain is valuable. It helps you gauge how long it will take to complete new runs and plan accordingly, especially when running in the late afternoon. If you don’t want to invest in an expensive sports watch, using a fitness app like Strava can track your times at a fraction of the cost.

Hike Steep Hills

When faced with a steep, technical hill, consider walking or “power hiking.” On longer runs, especially during races, hiking uphill conserves energy for when you need it most. Most ultra-runners hike up the inclines and run the flatter sections, so don’t feel pressured to keep running if it’s not the most efficient choice.

Switch to a Midfoot Strike

While heel striking isn’t inherently bad, switching to a midfoot strike can improve your control and stability on trails. This strike pattern helps you make better contact with the ground, which can enhance your grip and ability to handle uneven surfaces. If you decide to make the switch, it may take some time to adjust, especially if you’re changing to zero-drop shoes.

Work on Balance and Strength

Trail running requires agility for jumping, sidestepping obstacles, and balancing on narrow paths. Strengthening your core and working on your balance will help you navigate these challenges more effectively. Incorporate exercises like lunges, planks, and squats into your routine to build the strength you need for these movements.

Prioritize Rest and Nutrition

Rest and proper nutrition are vital for effective recovery. Without adequate sleep, rest days, and a balanced diet, your body won’t recover properly, which can lead to fatigue and injury. Ensure you’re eating enough calories to fuel your runs and allowing your body the time it needs to rest.

Hydrate Properly

Dehydration is a common cause of poor performance in trail runners. Aim to drink about a liter of water per hour, though this can vary depending on the temperature and level of exertion. Don’t forget to replenish electrolytes as well. Carry rehydration salts if you aren’t using a sports drink, and if you plan to refill at natural water sources, always have extra salt tablets on hand.

Try Running with Poles

Trekking poles can be a great addition to your trail running gear. They not only help with balance but can also reduce the strain on your knees and hips, especially on inclines. Poles can provide an extra “pair of legs” during your run. Just be sure to select the right poles – those that are too heavy or the wrong length could cause more trouble than they’re worth.

Carry a Blister Kit

Blisters can sideline a trail runner, but a well-packed blister kit can help you address hot spots before they turn into bigger problems. Having anti-chafe cream or blister patches on hand can prevent irritation, and if a blister forms, having the necessary tools to drain and dress it can keep you going.

Stay Motivated by Exploring New Trails

Running the same trails can become monotonous, so it’s helpful to change things up. Explore new trails, join different groups, or even try night running or fastpacking to add excitement to your runs. You’ll find that variety keeps you engaged and motivated to continue training.

Know Trail Etiquette

Different trails may have different rules, but generally speaking, horse riders have the right of way, followed by pedestrians and cyclists. When approaching other runners, downhill runners should yield to those running uphill, as it’s harder to start climbing after stopping. Be polite and always follow these informal agreements for the benefit of everyone on the trail.

Prioritize Safety

Whenever possible, run with a friend and carry a cell phone or satellite messenger, especially if you’re running in remote areas. Let someone know your route and expected return time for added safety. Be prepared for encounters with wildlife, such as bears or cougars, by knowing how to react if necessary.

Leave Your Stress Behind

Trail running offers a great opportunity to disconnect and let go of life’s pressures. It’s easy to become mentally cluttered, but focusing on the present moment and the act of running can help clear your mind. Embrace mindfulness and enjoy the freedom of a run without distractions.

Leave No Trace

Respect the environment by sticking to marked trails and avoiding unnecessary impact. Don’t step around puddles or obstacles, as this can widen trails and lead to erosion. Always clean up after yourself, including items like orange peels, small wrappers, or toilet paper. If you’re using trekking poles, ensure that their use doesn’t damage the trail further.

By following these tips, you’ll become more confident and capable as you explore the trails. With practice, you’ll develop the skills needed to take on any challenge the trail throws your way. Happy running!

Running is often seen as an activity that allows the mind to wander, freeing you from the hustle and bustle of everyday life. However, this lack of focus can sometimes lead to distracting thoughts or mental clutter. Mindful running is a practice that takes advantage of the mental space created while running, allowing you to focus on the present moment and quiet the noise of daily life. In this post, we’ll explore what mindful running is, its benefits, and how you can incorporate it into your running routine.

What Is Mindful Running?

Mindful running is an extension of mindfulness practices, such as mindful meditation, where the goal is to focus on the present moment and your bodily sensations while running. It involves paying close attention to your breath, body movements, and the sensations of running while letting go of unnecessary thoughts. This practice helps you tune into your body and become more aware of the present moment, which can be an antidote to the stress and distractions of modern life.

Unlike traditional running, which may involve zoning out or getting lost in your thoughts, mindful running brings your attention to the physical experience of running and the mental state you are in. This allows you to reduce the noise of everyday worries and instead focus on your breath, posture, and the rhythm of your steps. Over time, this mental training can help improve both your physical performance and mental wellbeing.

Benefits of Mindful Running

You may wonder if practicing mindfulness while running can improve your race times or overall performance. While studies have shown a connection between mental training and athletic performance, the primary benefit of mindful running lies in its impact on mental health and overall wellbeing.

1. Rewiring Your Brain for Healthier Thought Patterns

Regular mindfulness practice has been shown to strengthen the prefrontal cortex, the part of the brain responsible for emotion regulation and perspective. As a result, those who practice mindfulness are often better at managing stress, staying calm in difficult situations, and approaching challenges with a positive outlook. By training your mind through mindful running, you are likely to develop healthier thought patterns that help you cope with life’s challenges more effectively.

2. Overcoming Anxiety and Stress

Mindful running provides a mental break from the stresses and responsibilities of daily life. By focusing on your breathing and body while running, you can temporarily push aside worries and gain clarity. This helps alleviate anxiety and stress, allowing you to return to your daily tasks with a clearer mind. Over time, this practice can improve your ability to manage stress and develop a sense of calm and control over your emotions.

3. Building Confidence

One of the side effects of practicing mindfulness is an increased sense of self-confidence. Mindful runners often report feeling more in control of their emotions, better able to face challenges, and more capable of overcoming obstacles in other areas of life. By taking responsibility for your mental and physical wellbeing, you develop a sense of accomplishment that extends beyond your running routine.

4. Improving Running Form and Preventing Injury

Mindful running also encourages better awareness of your body. By paying attention to biofeedback (such as tension or strain), you can adjust your form to avoid unnecessary discomfort or injury. With increased focus on posture, breathing, and body alignment, mindful runners often experience less pain and fewer injuries. This practice can help you run more efficiently and avoid overtraining, which is a common cause of injury for many athletes.

5. Entering the Flow State

The concept of “flow” is often described as a state of effortless concentration and energy where everything clicks. Mindful running can help you enter this state by encouraging complete absorption in the act of running. This sense of “being in the zone” enhances your focus on foot placement, cadence, and breathing, ultimately improving your efficiency and making running more enjoyable.

How to Practice Mindful Running

Practicing mindful running is similar to meditation, with a few key differences. Here’s how you can get started:

1. Focus on Your Breath and Body: Choose an aspect of running to focus on, such as your breathing or stride, and try to maintain awareness of this throughout your run. Every time your mind starts to wander, gently guide it back to your breath or the rhythm of your steps.
2. Notice Sensations: Pay attention to how your body feels as you run. Are you running with good posture? Is your body relaxed? Are your glutes engaged, and are you taking short, quick strides? By acknowledging and adjusting these sensations without judgment, you can improve your form and enjoy the run more fully.
3. Avoid Distractions: To fully engage in mindful running, try to avoid distractions like music or technology. This allows you to focus more on your body and the environment around you. If you typically run with a sports watch, consider going tech-free for a run and avoid tracking your metrics.
4. Warm-Up Mentally: If you’ve just come from a busy day, it can be difficult to clear your mind. Before you start running, take a few minutes to practice deep breathing or calming exercises. This will help you transition from the stresses of your day to a more focused, mindful running experience.
5. Set Aside Time for Meditation: If you enjoy mindful running, consider incorporating traditional meditation into your routine. Guided meditation apps can help you develop mindfulness skills that will complement your running practice.

Tips for Successful Mindful Running

• Start Slow: Don’t expect to be perfect right away. At first, your mind will likely wander, but with practice, you’ll become more adept at refocusing and staying present.
• Embrace the Process: Mindful running is about the journey, not just the destination. Don’t worry about running faster or hitting specific goals. Instead, focus on how you feel and how the practice enhances your experience.
• Be Patient: Just like any new skill, mindful running takes time to develop. Don’t get discouraged if it’s hard to focus at first. Over time, you’ll likely notice a positive shift in both your running and mental wellbeing.

Conclusion

Mindful running is more than just a way to improve your mental and physical health during a run—it’s a practice that can positively impact your life beyond the trail. By learning to tune in to your body, calm your mind, and focus on the present moment, you can create a greater sense of balance and clarity in your everyday life. So, lace up your shoes, head out for your next run, and take the time to enjoy the peace and mindfulness that running can bring.