LGT 16 Feb Intro to Trail Running – Sue

Sue got into trail running from bushwalking. She says it is like bushwalking at night as you always have to be looking at the trail

Finds it is slower and gentler on the body than road running.

Equipment

Most essential piece of equipment is a good pair of trail runner shoes. They are very light, good non slip soles. Some brands are: Hoka, La Sprortiva, Inov8. If start doing a lot of running won’t last much longer than 6 months.

Other pieces of equipment you may need/choose: toe socks – Injinji (sp?), running vest (instead of a pack), PLB (personal locator beacon) if running on own in remote area.

Rarely run up hills – walk up hills

Running in rain is great

Where to start?

There are many aps for your phone that will get you started. Sue started with Run Keeper and others include Strava (specific for trail runners), Couch to 5km – very basic for beginners.

Sue joined Blue Mountains Fitness Runners and they have trainers to help (so a fee)

She went from a fitbit to a Garman watch and likes to keep track of all those numbers on the computer.

Also lots of organisations do trail running in Blue Mountains. Runs start and then continue until the last person finishes. They are “great social occasions”

-          Parkrun all over the world – register online, free, 8am Saturday, Lawson, dog can join in.

-          Running Wild NSW – event every month ($30 an event)

-          Ultra trail Austalia (old northface) 22, 50, 100km

-          Blue Mountains Marathon Clinic (google it). Different places through mountains

Events will have mandatory list like thermals, emergency blanket

Positives:

-          Great for mental health

-          Good cardio vascular fitness

-          Short time to commit (in 2hrs get big work out)

-          Great way to loose weight

Tips:

-          In the beginning start by running just down hill, walk flat and uphill; then start to run the flat too,  slowly build up until you can run the whole way .

-          Run upright

-          Not long strides

-          Down hill - on tiptoes and lean forward slightly small quick steps, relaxed top of body

-          Up hill - lean into hill, small steps

-          Shorter strides than walking – less injury

-          Mix it up - Fartlec Interval training (google it) once a week.

-          Maintain a “can do attitude”

-          If tops of legs get sore strengthen the core – leg raises, plank (from knees if can’t do plank)

 

Sue doing full plank                                                    half plankers

Leg raisers - lots of effort!