And if you're planning a run through a National Park, REI has an app that offers all of these capabilities completely free of charge.Halifax this week released its updated house price index, showing data from March. Just search for "topographical maps" or "trail maps" in your app store. If you frequently run in areas where there is no Wi-Fi or cell service, most of these apps also allow you to download the maps before you head out into the wild. If you tend to need a little more direction than that, there are dozens of free or low-cost apps that provide both topographical and satellite trail maps and allow you to create routes, add waypoints and more. Use this whenever you come to a fork in the trail and aren't sure which way to go. There are also a number of free apps for Android phones that work the same way. These days you don't have to thanks to a growing number of cutting-edge apps for your smartphone.įor starters, the compass app (or traditional compass) that is native to iPhones works reliably well and needs no Wi-Fi or cellular service to function. Cool Tech for Navigating Your Trail RunsYou've got the gear and your body is ready to hit the trails, but how do you avoid getting lost? There was a time when you had to spend hundreds of dollars on a GPS to successfully navigate through the woods. Finally, try and/or split squats, which will build the single leg strength necessary for steep climbs and descents. Next, cue and strengthen your knee and hip stabilizers with side-to-side and bounding exercises, such as speed skaters, cross-over agility ladders and progressively bigger skipping strides.Īfter your runs-or in your downtime-improve ankle flexibility with stretches that promote greater plantar flexion (point your toes and gently pull the top of your foot to make it as flat as possible) and dorsiflexion (hang your heels off the back of a stair step and gently stretch the calf muscles and soleus). Stand on one leg for 30 to 45 seconds, first on a flat, solid surface and then progressing to uneven or soft surfaces. To ensure injury-free runs through the forest, it's a good idea to supplement your running with some targeted cross-training.įor starters, add a few minutes of balance drills to your pre-run warm-up. Training TipsĪll of those steep climbs, tree roots and loose-gravel descents can put a runner in greater danger of falling or turning an ankle. Finally, if your runs take you into remote, wild areas, it can't hurt to carry a snake bite kit and/or bear spray. If you'll be traversing steep, technical terrain, it's a good idea to run or power hike with trekking poles, which can help you keep your balance and lessen the impact on your joints by 25 percent. To carry all of this necessary gear, you can use a waist pack, a small backpack or hydration pack, or wear a pair of runner-specific cargo shorts and stash your goodies in the pockets. Fortunately, the shoe industry has kept up with the explosion of this niche market, so there almost as many different trail running shoes to choose from as there are types of terrain.įor longer trail runs, you'll want to bring along extra gear, including water and food or gels to keep you going, a whistle or other emergency signal and a mini first aid kit that has at a minimum gauze, athletic tape, a pressure-activated ice pack and antihistamine tablets for bug bites or stings. If you'll be crossing water frequently, your shoes should drain well and dry quickly. If your local trails have a lot of rocks and tree roots, you probably want a shoe with a more rigid sole. After that, you'll want to consider what kind of trails you'll be tackling. As with road running, the most important feature in a trail shoe is fit. For shorter runs over well-known terrain, all you need is a decent pair of trail shoes. The terrain can be extremely variable when trail running, even over the course of the same run, so you need to be prepared.
0 Comments
Leave a Reply. |