“Tread Softly, Because You Tread on my Dreams.” –William Butler Yeats
Dr. Bohdanna “Billie” Zazulak: If you’re a nature lover, exploring the unbeaten path through trail running may be the energizing and rejuvenating answer on your quest to ultimate fitness and wellbeing. Even for urbanites, most cities have networks of unspoiled paths to discover. Lose yourself in magical woodlands to find balance in body-mind-spirit. Sometimes this balance is thrown off by internal and external factors, many of which can be avoided with a little foresight. Familiarize yourself with the most common injuries sustained during off road running such as ankle ligament sprains, muscle and tendon strains/ tears (especially of the back, hip, and knee). Achilles and plantar fasciitis are common, especially from intensive downhill jaunts. Contributing factors to injuries include overconfidence, fatigue, and lack of proper training in prep for negotiating rugged terrain of roots, rocks and ridges. Mobility, balance and core stability training enhance ability to react quickly and prevent excessive loading.
Avoid full throttle cold starts with a dynamic warm up . Listen to your body to cultivate awareness of overtraining warning signs; joint pain or irritation of a tendon, excessive fatigue lasting for days, increased need for sleep, decline in performance in spite of ramping up training, or plummeting motivation. Don’t overestimate yourself and remember to rest for regeneration to create new neuropathways as you boost your technical skills. Complex exercise activities involving high cognitive demands increase measures of perception, working memory capacity, and spatial awareness.
Learn to become one with the trail. One simple strategy is to decrease impact forces by running lighter and with a slightly faster cadence.
Use short quick steps for uphill. For smooth, gradual descents, lean into the downhill, open up your stride and go with the flow of Earth’s pull. For more technical downhills, use a stair stepping motion, keeping your trunk tall and your arms a little wider for added balance. When you hop to avoid obstacles, pump with your arms to move with momentum and stability, especially with uneven footing and rapid changes in direction. Connect with your local running store or try a running app like All Trails to familiarize yourself with the coolest routes and natural attractions, as well specific hazards such as snakes, spiders and poisonous plants. Tread softly to care for your body and our planet to cultivate the future of our dreams.
