The Right Foot Forward- Trail and City Running

 

Extension ridge, Robert's Roost and Ammonite Falls; these are just a few of the trails in the Nanaimo area perfect for light hiking, exploring and trail running. In the wintery months of January, night running especially is gaining interest as people search for new ways to experience the outdoors and work off some of that holiday cheer.

Best done in groups, night running brings you to a place of silence and beauty beneath a (hopefully) starry sky. Conversely, an early morning start is just as magical and helps to center you both physically and mentally as you prepare for the day ahead. Whatever your fitness level may be, a regular exercise program will lower your stress and give you more energy, a perfect combatant to the winter-time blues.

Most people know that stretching when you run is important. What is even more important is that you do some light aerobic activities before you stretch to avoid injuring cold muscles. Warm up slowly, for 5-10 minutes and then begin a light jog or brisk walk. As your muscles warm up, you can gradually build your speed.

During your cool down, make sure you stretch fully. Hold each stretch for about 15-30 seconds.

When you first begin to run, it's often helpful to incorporate periods of brisk walking. Start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover.

The right running shoes are essential to a regular running program. Your running shoes should be a 1/2 size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toe box. As well, There are three different types of feet and each type needs the performance and support of a different type of shoe.

You either have high arches, flat feet, or normal feet. High arches means that you tend to roll your feet outwards as you run. A high arch is easy to detect, you'll notice a high and definite arch on your foot. Look for flexible shoes with a cushioned midsole and high shock absorption.

If your feet are flat, your feet are rolling inward when you run. You can tell your feet are flat because your entire foot touches the ground as you walk. You're going to need shoes with high stability and motion control. You may even need orthotics for the right fit.

If your feet are normal, they're somewhere in-between. You'll find you have a wide variety of shoes to pick from, just stay away from shoes with motion control features.

 For beginners, what you wear is not as important as the shoes on your feet. Pick clothes that are comfortable, not too warm and easy to move in. Once you start to get serious, you might want to invest in synthetic or wool fabrics to regulate your temperature and to pull moisture from your skin. Cotton socks especially are uncomfortable and tend to cause blisters.

During night and early morning runs, it's essential that you remain visible, and that you are able to see the path you choose. Be sure to wear reflective gear augmented by a lightweight headlamp.

Finally, have fun! Listen to your body and don't push yourself to the point of injury, but know that your level of fitness will gradually increase with noticeable results. Better than a diet pill, running is a social and holistic exercise that helps to increase self-esteem as much as it burns carbs. Leave the winter blues behind, go play outside.