Long distance off road running.

Quick Guide For Long distance off road running.

 

This will not be a guide for beginners who can’t run long distances, nor is it a training plan for someone who is looking for a workout regimen to get ready for a race. This will be an informational checklist for experienced runners who want a refresher or who needs to know how to minimize the danger and strain that comes with off road running.

 

Preparation

(Picture: That's my bare bone running gear that I use in the local area. Runners are some of the least photogenic people when they are running, so don't expect to see a photo of me running.)

 

If you are a runner, you should already know the importance of stretches and know the basic stretches that you should be using. That said, I really need to put a special emphasis on stretches, and ab workouts as well, when it comes to cross country running. You use a larger variety of your leg muscles than running on a road due to uneven terrain. It’s too easy to pull a muscle if you don’t stretch properly. Ab workouts are important here because your core helps you keep balance while running on rough terrain. Make sure your body isn't stiff before you run, so you can minimize the risk of something going wrong during a run.



Make a training schedule, also don't go overboard when making one. It's one thing to say that your going to run thirteen miles four out of seven days, and it's another thing entirely when you tear a muscle. Luckily, your body would most likely stop you before that happens, but it would still be a waste of a training day. For example you could simply put "Run eight minutes, walk one and a half minute. Repeat till tired. Finish with as many sit ups, crunches, and pushups that I can do." instead of  "Four sets of 400m, one minute rest. Eight sets of 800m, two minute rest. Finish with 1600m. 30 crunches, 25 sit ups, 20 pushups, two minute planks, then repeat. FINISH", or you could run until you get tired if you want to get really simple.

You need to know all the tricks and quirks of the trail that you are running. Some people walk it forwards then backwards before running it. I’m a bad example for this because I simply run it at a slower pace trying to run over every deviate, pothole, and hazard that I can find. The point of this exercise is to know where to be careful at and how to pace yourself throughout the course.


Make sure you bring what's required. If you are running below freezing then bring more layers. If it’s over 90 degrees Fahrenheit then try to wear as little as you can get away with, and to have a water system. For example, you could be running half mile loops and your water is at the end of the loop, or you could carry your water, preferably in a camel pack. Remember to check the humidity as well. Humidity can change a cool windy run into running in Satan's sweaty ass crack. That’s not an understatement especially if you compare a tropical or subtropical climate like south Georgia to an arid climate like Arizona or Nevada.
(Picture: Camel pack.  https://www.zazuminc.com/hiking-hydration-backpack-sport-daypack-camel-back-with-2l-a116e89e3e9ab6b4.html)

 Also make sure you aren't wearing racing shoes with thin soles. You may have a lower chance of getting a stress fracture, but it still sucks if you get one. Plus a less minimalistic shoe will make it less likely to twist your ankle. I'm about to give an example of what I mean, but I no longer own the type of shoe that you shouldn't run with, so you'll get a generic picture. The left isn't what you should wear (The spikes are for racing). The right side has a thicker sole to absorb more of the shock caused by running
(Left hand picture: Racing shoe. http://sportsshoes.com/product/sau1312/saucony-lady-shay-xc-2-cross-country-running-spikes) (Right hand shoe: My current favorite running shoe.)

 

 

 

 

 

 

 

 

Dos and don’ts when running.

This bit is going to pretty sparse. Unlike urban running there are no real rules of the road, so this bit will be a very brief spill foot placement and awareness.

• Don't make it hard on yourself. Run on the flattest and most stable part of the trail when you can.
• Stop running when you hear thunder. You may not be the tallest thing in a place like a forest, but there is still a chance you might get fried by Zeus.
• If you need joint compression or any other type of support then wear it. If you don't know if you need support then you might still want to wear a compression sleeve. They are very useful for preventing injuries.
• Stop if you need it because you probably need your legs in working condition to make it home. There is no shame in walking an unfamiliar course. There also isn't any shame planning or scheduling breaks when running.

(Picture: Compression sleeve. https://www.ebay.com/itm/Knee-Brace-Support-Sports-Sleeve-Compression-Arthritis-Joint-Pain-Patella-Relief-/392112227808)

• And for the love of God! Make sure you are legally allowed to run there! This is only here because I have stupid friends. No one wants an angry Old McDonald racking bird-shot in his 12 gauge because your running on his land.
• Because your done running doesn't mean that you are done. Make you to jog or walk for about five to ten minutes after you have completed your workout. This should be known to the experienced runners as the "Cool-down run" but a lot of people don't do it for some reason. It's meant to allow your heart to gradually slow down to it's resting speed.

What to do after the run.

Finishing stretches and cool down activities are mostly the same  compared to urban long distance running. The difference is that cross country running puts less stress on your shins and bones in your feet which decrease the chance for you to get stress fractures. The trade-off is that there is more possible stress being put on your joints and tendons which is easier to mitigate.

This makes us put more emphasis on flexibility and the best way to increase and maintain flexibility is to stretch right after a workout, so add a couple of new stretches or increase the amount of stretches that you do after your run.

After stretching and dehydrating comes the optional (but highly recommended) ab workout. Can't do them before the run because your using them to keep balance, so you do them after your done with them. Some people also add pushups, squats, and other physical exercises, but they aren't nearly as important as the ab workout. Unless you just don't want to look as lanky as most marathon runners.

 

 

Have a nice run!

 Most runners I know are very ritualistic. Me included. I would always sleep on the floor before a race. I have a certain ritual that I do while I stretch. What I'm trying to say is that this is a guideline, not a rule book. Find what works for you and stick to it!