Author: Kraig Becker

Bored with your normal running routine? Looking for a good way to mix things up and add new challenges? Than why not give trail running a try? Not only is it one of the fastest growing outdoor sports in the world, but it provides some amazing benefits to your overall level of fitness too.

Thanks to the uneven terrain and more difficult trail conditions, trail runners typically end up having a more challenging workout than those who stick to city streets or run indoors on a treadmill. This results in a 10% greater calorie burn over the same distance, which helps to trim fat at a faster rate. Additionally, trail runners typically see improved agility as a result of their training runs, and get a better core workout along the way as well. The fact that they are more engaged with nature brings some additional benefits in the form of stress-relief and greater levels of relaxation too.

Despite the fact that trail running provides a more intense workout, it isn’t particularly difficult to get started with the sport. In fact, if you’re already a runner the adjustments will come fairly easily, and if you’re just starting to run for the first time you’ll be able to pick things up quickly without having to shift away from previous running habits.

Here are some suggestions to help you get going.

Get the Right Shoes

Any runner will tell you that having the right pair of shoes makes all the difference in the level of enjoyment you’ll get from the sport, which in turn helps to keep you motivated for your workouts. This is especially true for trail running, where the demanding trails require a somewhat heavier, more durable shoe to help keep your feet well protected. Unlike running on the streets, trail runners often encounter rock, mud, and even water along their routes. A good shoe will shrug off those challenges and keep you moving at a comfortable pace.

Regular running shoes won’t cut it in that environment for long however, so once you’ve decided trail running is right for you, invest in footwear that is especially made for the sport.

Pick a Trail

Traditionally speaking, trail running is defined as taking place off-road or pavement, but that doesn’t mean it has to be on some incredibly challenging route that takes you deep into rugged, mountainous terrain. Any trail will do, particularly when you’re first getting started.

Look for short, relatively flat routes to begin your trail running routine, and then later expand to longer, more difficult paths. Over time you can mix in elevation changes on hills or mountains to amp up the intensity of your workout and really start burning the calories. But in the beginning it is all about just getting a feel for running on a trail while allowing your body to adapt to the change in environments.

Start Slow

Whenever you start a new workout routine it is important to go slow and ease your way into it. This holds true for beginning trail runners as well, even if they are experienced joggers making the transition over from the road.

Because of the uneven terrain, trail running requires shorter, quicker strides, which will naturally have you running about 20% slower than you would on pavement. This will help you to maintain your balance along the way, and give you a better sense of a connection with the ground. Over time, as you get more accustomed to this style of running, you’ll start to pick up speed again, although it is rare to ever go as fast on a trail as you do on the street.

Be Aware

It is always important for runners to be aware of their surroundings whether they are working out on a trail or on the road.

While trail runners generally don’t have to worry about dealing with traffic, there are other things they need to be extra cautious about instead. For instance, because the trail is uneven, and littered with obstacles, they need to have a greater awareness of surface conditions. Roots, rocks, and mud are just a few of the things you that could cause a stumble or fall, ultimately resulting in an injury. Additionally, depending on your location, wild animals could be more of a concern as well.

Gear Up!

As with most outdoor activities, having the proper gear for trail running can make it a much more enjoyable experience.

For instance, you’ll want technical running clothing that you don’t mind getting muddy, wet, or snagged while out on the trail. Staying hydrated will be important as well, so plan on carrying a water bottle, or better yet a hydration pack. Wearing a pack takes a bit of getting use to at first, but it does allow you to carry an extra layer in case the weather takes a turn for the worse. It also allows you to bring extra items such as a headlamp, cell phone, wallet, or even a snack. Some of those things are simply not needed on a run through your neighborhood, but they could prove very useful on a trail run.

As with most other forms of exercise, trail running gets gradually easier over time. It’s at that point that you’ll not only start to recognize just what a great workout it can be, but how much fun it is too. After all, when the great outdoors becomes your gym, it’s not hard to find the motivation to go.

Let’s face it. Getting in shape usually requires plenty of hard work, dedication, and a considerable amount of time in the gym. But sometimes it’s good to shake up the routine a bit to help keep things fresh and new. Mixing in some other activities, especially ones that help get you outside, can provide a nice change of pace without compromising your workout schedule in any way. In fact, there are a number of great outdoor sports that will not only compliment your existing workout but possibly enhance it as well.
If you’re looking to move at least part of your exercise routine to the outdoors, here are the very best activities that can help you achieve your fitness goals while providing a healthy dose of fresh air and sunshine too.

Hiking

While hiking may seem like a simple walk in the woods, it can actually lead to a fairly intense workout if you want it to be. Hiking trails can range from completely flat, to incredibly steep and hilly, with the terrain obviously having a direct impact on the intensity level of the trek. Steep hills, both up and down, will work the leg muscles as well as the cardiovascular system. Flat trails won’t offer the same level of difficulty of course, but if done at a faster pace, they can still provide a good workout.
Want to add an extra challenge to your hike? Try wearing a full backpack while walking the trail.

Mountain Biking

There are few outdoor sports that provide more heart-pounding action than mountain biking. Not only will riding a trail test your legs and lungs, but the fast-paced action will induce more than a few adrenaline rushes too. That makes for a great cardio workout of course, but mountain biking can also be of tremendous benefit to both the lower and upper body as well.
Riding up and down hills is the best way to improve fitness, of course, but rolling along on a flat trail at a high rate of speed will still provide a solid workout too. It is all about keeping your cadence up, which can lead to burning calories at a surprisingly high rate.

Stand-Up Paddleboarding

In order to stay on your feet, SUP requires participants to maintain their balance at all times. This not only provides a good workout for the leg muscles but the core (chest and abs) as well. Additionally, since the sport involves paddling across flat water or down a river, the arms and shoulders get plenty of attention too.

Trail Running

Nothing changes up a stale running routine quite like moving off the treadmill and onto a trail. Trail running requires strength, agility, and balance, as the uneven terrain is much more difficult to run on than anything you’ll find in the gym, or even out on the road.
Regular trail runs can result in stronger legs and joints, not to mention improved cardio efficiency. And since you’ll be working harder on a trail run, you’ll burn far more calories too.

Rock Climbing

For one of the best all-body workouts available, give rock climbing a try. Most non-climbers are under the false impression that rock climbing is all about upper-body strength, but honestly, the legs and core are just as important to achieving success.
Rock climbing can help promote lean muscle mass, while also toning the arms, chest, shoulders, legs, and back. It also happens to be a great way to burn calories and work the cardiovascular system as well.
While obviously not for everyone, and not an activity you should do solo, rock climbing really is one of the best all-around workouts to add to your fitness routine.
It can’t be stressed enough just how important it is to change up your exercise routine from time to time. These outdoor activities will not only help you do that but also add in a healthy dose of fun in the process. By just moving your workout from inside the stuffy gym to the fresh air of the outdoors you are bound to see positive benefits as well. Consider that the next time you are having a hard time getting motivated. Then give yourself a free pass to go hit your favorite local trail instead.

It may not seem like it at first, but working out can be very addictive. This is especially true when you start to see positive gains, and all of that hard work you’ve been putting in begins to pay off.

It is around that time that your exercise routines start to become something you look forward to rather than dread. Going to the gym or for a run no longer seems like a daunting task, but is instead an integral part of your day. So much so, that you may even start to feel bad when you skip a workout. But no matter how fit you become, mixing in rest days should be an important part of your exercise plan.

Here’s why you should learn to embrace those days off too.

Your Body Needs Recovery Time

No matter what type of exercise routine you do your body requires some recovery time to help your muscles regain strength and bounce back to their previous levels of freshness. This is especially true for high-impact sports such as running or cycling, but even yoga and Pilates practitioners need to allow some time for rest too.

If you don’t give yourself the proper amount of time to recover, fatigue can set in, which will in turn drag your level of performance down. That will make it much harder to continue to improve your overall fitness, and could actually compromise some of the positive gains you’ve already made.

Your Mind Does Too!

Rest days aren’t just for the body, they are essential for the mind too.

A long workout can be intense, leaving you mentally fatigued as well. Being overly tired can affect your memory; impact your problem solving skills, and lower your all around awareness. Taking a break from the routine gives your mind the chance to bounce back as well, which may be just the thing you need to return to the gym with a fresh outlook.

So Does Your Immune System!

Regular exercise puts a strain on your immune system as it tries to repair strained and exhausted body parts. By taking a break you give your immune system a chance to work its magic without pushing itself to the limit. In other words, rest days can actually help you to be more healthier.

You’ll Avoid Injury

Rest days can also help you to avoid injuries that can sometime crop up from over-training. For instance, shin splints, minor muscles tears, and bone spurs can all result from working out too much. By not allowing your body to have the time it needs to heal properly you could turn a minor injury into a major one. That could sideline you from working out at all, and cause setbacks to your fitness training.  

Rest days can help you avoid that issue by allowing those nagging little injuries to heal, keeping you on track to reach your goals.

You’ll Sleep Better

Intense workouts can impact your ability to sleep, as tired, aching muscles can sometimes lead to restlessness. By taking a day off, though, you’ll give those muscles time to rest, which can in turn lead to better sleep, which only aids in the recovery process.

You’ve Earned It!

If none of these arguments are convincing, at last keep this one in mind. After working out for several days, you’ve earned yourself a break. Embrace that attitude, and rest day will be much easier to accept. Everything else will just fall into line.

Let’s face it, running might be a great workout, but getting started can be really, really hard.

Many beginning runners find it very discouraging that neither their legs, nor lungs, are up to the challenge at first. But if you stick with it you’ll soon find that running not only leads to a healthier lifestyle, but can be very fulfilling too.

If you’ve been struggling to get through the early stages of beginning run training, there are a few things you may be able to do to get you on track, and heading in the right direction.

Invest in a Good Pair of Running Shoes

Nothing has an impact on your overall running experience more than the shoes that you wear while out on the road. That’s why it is so important that you not only buy a proper pair of running shoes, but that you switch them out on a regular basis too. A typical pair of shoes is good for approximately 400-500 miles before they start to lose their cushioning and support.

When you start to notice that your legs aren’t bouncing back they way they should, it’s probably time to go shopping again.

Dress the Part

In addition to keeping your feet happy, wearing the proper clothing can help the rest of your body to stay comfortable while running too. Be sure to purchase running shorts and shirts that incorporate fast-drying technical fabrics rather than cotton. These products are designed to wick moisture away from the body, which helps you to stay dry and regulates your temperature in both hot and cold conditions. And don’t forget to invest in some good running socks, as they can provide extra cushion while also reduce the chances of developing blisters or athletes foot.

Go Slow

Running is such a natural activity that it’s easy for beginners to jump right in, and start seeing results fairly quickly. But it’s important to remember to go slow, pace yourself, and amp up your distance and speed at a gradual pace. It can take some time for your body to adapt to the new demands that you are placing on it, so learn to be patient at first. Over time you can add more mileage, and go at a faster pace, but not until you have established a solid level of cardiovascular fitness, and allowed your muscles of acclimated to running longer distances on a regular basis.

Set Achievable Goals

When first starting out, it’s important to set realistic and achievable goals for yourself. Those goals should reflect your current level of fitness, but also give you something to push for as well.

For instance, beginner runners may not want to think about distances at all, but instead concentrate on time. You could, for example, set a goal of running for five minutes without stopping, and then take a one-minute break, before going it again. Over time, achieving that goal will become easier, at which point you’ll want to extend the duration of the run, and lessen the length of the break. Eventually you’ll be running for extended periods of time without having to stop at all, and covering specific distances will become more important.

By setting smaller goals, you’ll actually be able to achieve what you set out to accomplish, and give yourself something realistic to strive towards.

Stay Hydrated

Runners, more than just about any other athlete, are susceptible to dehydration. This is particularly true as they add more mileage to their workout routine. Make sure that you drink plenty of water before going on a run, and make it a standard practice to rehydrate afterwards too.

Once you start running longer distances, say 5 miles or more, you may want to actually think about hydrating during the run as well. This is especially true if conditions are particularly hot, such as during the summer months or in warm climates. Carrying a water bottle with you will help replenish lost fluids on the go, and keep you running stronger overall.

Don’t Avoid Hills

Admit it, running up hills is tough, and requires a lot of hard work. It’s far easier to find a flat route to run instead, and avoid all of that pain. But running up hills will also push you to train harder, and will work your cardiovascular system and leg muscles to a much higher degree. If you want to improve as a runner, you’ll eventually have to learn to not only live with hills, but love them too.

Change it Up!

A good running routine can be a great way to relieve stress and exert some pent up energy. But when that routine gets stale, it can become a real chore instead.

Mix up your workouts by running different routes. Concentrate on running faster on some days, and longer distances on others. Run in a different part of town just to get some new scenery. The point is that if drudgery sets in running will feel too much like work, and you’ll want to avoid it as much as possible. But if you can find ways to keep it fresh and interesting you’ll end up loving your running routine even more.

Join a Local Running Group

There are literally thousands of local running groups across the U.S., and they can be a great resource for beginning runners. Not only are these groups a great place to gain practical advice, they can turn your workouts into a more social experience too. Most running groups welcome runners of all ages and skill levels, so chances are you’ll find someone else who is a beginner too.

Respect the Rest Day

Rest days are important for runners. They give our bodies time to recover, as well as a bit of a break from the routine. Always try to respect the rest days on your training schedule; they will provide recuperation time for you muscles, as well as your mind. Overtraining can lead to injuries and nagging fatigue, but rest days can help stave off those issues and actually lead to better performance overall. After all, it is hard to run at your best when your legs are exhausted or you’re constantly battling a nagging muscle pull.

Give yourself a break and take at least one or two rest days a week. Your body will thank you.