Photo: Hans / www.pixabay.com
5. Trail Running Tip: Keep Hydrated
A hydration system is essential for the trail, but your decision should be based on your preference and needs: a handheld bottle, waist pack, or backpack? Says Eric LaHaie, a top trail runner in the region and managing director of sports media company Stack Asia Pacific, “Consider how far you’re running, the weather conditions, and how much you can carry. Some brands offer women-specific products or sizes, such as Osprey, Salomon, and Raidlight. It’s down to personal preference and each pack fits differently for each person.”
6. Trail Running Tip: Train Your Balance
Kami calls this proprioception or the ability to know where you are in space and how to find your centre of gravity when off balance. “While you are brushing your teeth at night, stand on one foot and do some very gentle knee bends. Then close your eyes,” she says. “If you can stand with your eyes closed on one foot while doing knee bends, you are well on your way to finding your centre point. This will serve you well while running on a bumpy trail.”
7. Trail Running Tip: Know Your Limitations
If you’ve ruptured your Achilles tendon, trail running may not be for you, says Emma. And if you’ve got other niggles such as ligament injuries or unstable ankles, she advises to first train your balance and leg strength – do calf raises, lunges and squats – before starting on trail running. “Start slowly and build up foot strength, stability and coordination.”
8. Trail Running Tip: Get The Right Shoes
Select a pair with the right sole, advises Ford Lim, a top Singapore trail runner. It should be well-grooved for grip and offer protection against rocks and other sharp objects on the trail. On the upper of the shoe, there is usually tougher material around the toe area for added protection.
Ford recommends buying half a size larger than usual because your feet tend to swell as the distance increases. And Eric advises wearing two pairs of socks for added cushioning and blister protection.