Trail Running on the snow is fun but requires, as any discipline, preparation and specific technique to avoid getting injured due to accidental falls or efforts to which the body is not used to.
Read the 10 tips from the TRM Coaches:
- Train the core muscles, proprioception, general and peripheral coordination skills. The snowy terrain presents many difficulties: fresh snow where you sink, slippery ice, etc.
- Develop your maximum aerobic speed. The trail running races on the snow are usually short and fast and require a physical effort similar to a Vertical competition
- Protect the skin of your feet with appropriate creams. The cold climate dries the skin, leaving it more prone to chafing and the wet socks contribute to the formation of blisters
- Wear breathable technical clothes, covering your head and hands to avoid heat loss and increase of energy expenditure
- Remember that if you choose Goretex shoes, once you have wet your feet you will remain wet all the time. A good solution is to use the gaiters
- Get used to trail running wearing chains specially designed for trail running shoes. There are both snow and ice chains and you have to choose which ones to use according to the characteristics of the race / training terrain conditions
- Keep in mind that your running pace will be modified and you will be forced to lift your knees higher than usual. To avoid wasting energy, shorten your stride and increase the frequency.
- Cold increases energy expenditure and consumption. Take this into account in planning your trail running race or training and do not program fasting workouts
- Although you feel less the need to drink, the replenishment of fluids required by your in cold weather conditions remains almost similar. To avoid forgetting to drink, set an allarm on your watch at 20mn intervals
- Consider that at cold temperatures, water can freeze. Thermoregulators are available on the market both for the hydration system and for the single water bottle