https://vimeo.com/131516067
Imagine running along the awesome Kauai mountain range and looking over the lush green valley. The view alone is breathtaking.
Now add in a good cause where CrossFit Poipu organized an Ultimate Hawaiian Trail Run where 100% of the proceeds go to benefit the Keiki (kids) scholarships that they offer to give the kids a positive and healthy outlet on the island.
When it comes to health and fitness and giving back to the community, it’s all Kū to us.
Here’s a message from Co-Owner of CrossFit Poipu:
https://vimeo.com/125234787
Sign up to participate, HERE
4 Tips Prepare Your Body for Trail Running
Now when it comes to trail running there are a few things to be mindful of. Of course you can go fo’ broke and go geev ‘um, but guarantee you will be super sore after and maybe a little buss up.
But, if you want to prepare your body for trail running here are a few tips to help you. Switching up from running on flat terrain to twists, turns, switch-backs, hills, and rocks and roots grabbing your feet, there’s a lot more going on.
1. The Downhill
Running downhill is super fun because it’s a rush to keep your feet beneath you. But downhill running also places a lot of stress. As you run down, your body is absorbing a tremendous amount of impact between your body and the ground and if your body isn’t physically read for it, then there will be some consequences. Adding plyometrics into your training will get your body ready to absorb the impact.
Start off with single response box jumps where you focus on jumping on a box in one explosive movement, step down, and perform another one. Once you get that down and you can land properly on the box, you can move on to depth jumps.
For depth jumps, use a height that allows you to softly land. We suggest you begin with a 18-24 inch box.
- Stand on the box with your feet shoulder width apart
- Step off the box and land softly (think ninja) by slightly bending your knees to absorb the weight
- That’s one rep
- Step back on the box again and perform 4 more reps.
- Rest before the next set
Other simple ways to armor your body for downhill running are jumping rope and single leg hops. Always remember to be like a ninja.
2. Watch Your Ankles
When you hear that everything starts from the ground up, it’s no joke.
Trees, roots, rocks, and uneven terrain is a perfect recipe for a twisted ankle. The first thing you should do is check your ankle mobility.
Learn more: 4 Drills to Improve Ankle Mobility
We are not the biggest fan of telling people to go on balance boards and BOSU balls because most people have horrible balance on flat ground itself. Training barefoot can help with strengthening your ankles. When you do exercises barefoot you work the stabilizers in your feet. Start off with simple bodyweight exercises like squats, lunges, and even push ups.
From there, transition into exercises like rear-foot elevated squats and basic plyometric exercises. You can even jump rope barefoot. Just make sure you don’t do it on pavement or any other hard surface.
3. Run on The Beach
The sand is constantly uneven and challenges your ankle strength. So many people talk about how hard it is to run in sand. True. They complain about calves being super tight, ankles and bottom of their feet being sore, and knees ache. Of course that’s going to be the case if your body has never ran on sand. All those small stabilizing muscles went crazy and were thinking, What the hell are you doing to us?
Here’s a good way to transition to running on the sand:
- Do your usual running on flat surface and then cool down walk on the sand for 10 minutes
- Usual running on flat surface and incorporate short strides on the sand at the end of your run
- On your easy running days, start running on the sand. Don’t worry about pace or distance, just go for your usual time.
- Once running on the sand doesn’t beat you up anymore, you can start heading to the trails.
4. Run on a Trail
You can just say, “Fuck it” and start running on the trail right away. We can’t stop you.
But if that’s the case, then take it slow because there’s no sense going all gung-ho only to find yourself sidelined because your body couldn’t handle.
While trail running can be a rush and make you feel like a warrior running through the valley there are a lot of obstacles that you should be mindful of. Your eyes are constantly panning your surrounding and you have to think fast and not hesitate, especially during the down hill portions.
When you start trail running, take your time, jog, and walk if you have to. Remember, for as far as you run into the trail, you still have to make your way back. You may think that’s an obvious one, but you’d be surprised.
Charge ‘Em
The Ultimate Hawaiian Trail Run on Kauai would be an awesome experience not only to challenge yourself but also check out the beautiful scenery. Remember, if you do choose to participate, 100% of the proceeds go to benefit the kids in Kauai thanks to CrossFit Poipu.
Can’t make it over to Kauai? You can always start adding in trail running to your training program if it fits your goals and interest.
Some people would rather stay on flat terrain then worry about making a huli maka flip.
In life people trip. Most people fall. Some people turn that trip into a beautiful,beautiful dance.” – John Mayer
Yes, we just quoted John Mayer.
