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Fall is the ideal season for running.
Ready to lace up and explore new terrain?
Hair and makeup, John Mckay for Chanel Les Beiges Powder and Karestase.
Pumping your arms, especially on the uphill, works your upper body, too.
Slowly jog back down and repeat.
Work up to five or six intervals.
Plus, the scenic views and chirping birds can provide a lasting mood boost.
For a fun but effective workout, try a trail tempo run.
Set a goal (say, to run for 30 minutes) and divide that into thirds.
As you gain stamina, increase your segment times for each part.
They engage every core muscle while also improving balance and agility.
Keep your balance while running across a log.
(Test it first to confirm it’s not slippery.)
Do 10 step-ups on a tree stump, or tougher yet, jump up for a plyometric burst.
Running near a stream?
Pick a good path across the water and rock-hop for a challenging physicalandmental workout.
ELEVATION GAINThe amount of climbing, in feet, along a trail.
it’s possible for you to gauge a trail’s difficulty by its elevation gain and distance.
For a gentle run, look for less than 100 feet of gain per mile.
Take your time (walk if you have to) and watch your step.
RAIL TRAILMany cities have converted old railroad beds into gravel or paved rail trails, sometimes called greenbelts.
They tend to be smooth and gentle, ideal for beginners.
SINGLETRACKA narrow trail that forces you to run single-file.
Doubletrack trails are wider.
Either way, stick to the route: Deviating from it can be dangerous and bad for the environment.
When heading off-road, follow these rules of the trail.
Start on a relatively smooth path, rather than one full of rocks, roots and steep hills.
This will ease your muscles into the challenges of trail running, while minimizing your risk of falling.
Use your arms for balance.
Spread them wide, elbows bent, while traversing technical terrain.
Focus on the ground 10 feet ahead of you to give your brain time to read the trail.
If you’re staring at your feet, you’re more likely to stumble.
When you approach hikers or slower runners, announce “On your left!”
or “Runner up!”
so you don’t startle them.
Carry water, snacks, keys and your phone in a hydration belt or backpack.
Photo Credit: Beau Grealy
