Running or Trekking Training

Training for running and trekking are very similar. Having run for over 20 years and having trekked during adventure races, and for pleasure, with some of the best, I have picked up a few pointers that can be of some help to you if you’re in training for either.

I have found that, whether training for competition, to keep fit, or just for recreation, the trick is to make your workouts fun. This will go a long way toward keeping you on the roads and trails for years to come.

1. Vary the terrain. Running on trails is a different challenge than running on roads. Trails teach you balance and coordination that will tone up leg muscles, make you think about where your foot needs to be, and teach you to focus on obstacles. Hills in particular develop large muscle groups such as quads (for downhill) and calf muscles (for uphill). Tracks and road are good for disciplined workouts (such as speed and fartlek workouts) as well as times when you wish to let your mind wander without having to be totally focused on obstacles.

2. Do different mileages and speeds. Pay attention and track your training. After a long run or speed workout, remember to allow your body to recover by training a shorter distance or backing off the pace the next day. Occasionally, I will do two longer runs back to back to get my mind/body ready for multi-day events, but I try not to overdo as it can weaken us and tear down our immune system, rendering us more susceptible to illness.

3. Hydrate and eat. Don’t forget to take plenty of fluids along to keep hydrated. There have been times when I know that I am very fit and have gone out for long runs or treks only to come back with sore muscles. Fluid is first drawn from the stomach then, when dehydrated, will draw from the muscles (making us sore) and lastly from the organs (which can cause permanent damage or death). Take food along and munch as you run to keep your blood glucose up, and to train your body to digest and utilize food, just as you train your muscles to perform.

4. Take the right equipment. Make wise choices with shoes. Wide shoeboxes are the best to prevent blisters. Use foot lubricants (I recommend Sportslick) and double lightweight socks for long runs/treks. Always take emergency clothing and extra water and food in case you get lost, or are out longer than expected. Be certain that people know where you have gone out to train, especially if trekking on backcountry trails.

5. Train with a friend. Some of my most enjoyable runs and treks have been with a friend. This allows time for catching up with what is happening and keeps you in touch with the real world. Training with a friend who is faster will help you tweak those fast twitch fibers and boost your cardiovascular system efficiency. Training with a friend that is a bit slower will allow you a rest.

Remember that everyday is a gift and be thankful that you are able to get out and enjoy the beauty. Don’t take yourself too seriously and, above all, have fun!