Coaches Chalkboard - with Jennifer Michel
I heard once that “the road to Hell is paved.” Well, this may explain why trail running can be like a religious experience, especially in Colorado.
Trail running is great training for Cross Country: soft surfaces, uneven terrain, and changing scenery. Anytime an athlete can get off the roads, it is great for injury prevention, as well as a way to escape monotonous training. Running off-road teaches runners to focus, which is very important in distance running. A trail runner cannot just shut-down mentally and go through the motions like when running on a long, straight road.
Nine months out of the year, my athletes are running on trails, and I feel that this allows them to get in more miles with less risk of injury from jarring pavement. When you do not have access to running trails, it is important to try and find parks, dirt roads, and/or dirt bike paths to run on. This will decrease the risk of shin splints, achilles and knee injuries, and reduce the danger of running with vehicle traffic.
Trail running requires a change in stride length and cadence. When going uphill, shorten your stride, pump your arms, and maintain good running posture in order to efficiently move up and over the hill. Downhills can be tricky, especially depending on how steep the grade. Keep a good stride without over-striding. Hold the chest in a bit of a forward lean to keep from jarring, breaking and landing on your heals. Lastly, you will need to hurdle over rocks and other obstacles instead of stepping on them to prevent rolling an ankle.
A few things to consider when running on trails:
1. Make sure that you are wearing good supportive shoes as it is common to roll an ankle on uneven terrain if you are not used to it.
2. Pay attention to where you are running; You always run the risk of tripping over roots or rocks when getting distracted by looking at the scenery or talking with running partners.
3. Make an effort to run with someone when trail running. Dangers include wildlife, falls, injuries and getting lost. Plus, it’s just more fun to share the trail with a friend.
Happy Trail Running!
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About
Jennifer Michel is the Head Cross Country Coach at Western State College in Gunnison, Colorado. In her first year, she coached the men’s team to a 2nd place finish at the national championships, and was named the Division II Men’s Cross Country Coach of the Year by the USA Track & Field and Cross Country Coaches Association. No other woman has ever been honored as Coach of the Year for coaching a men’s sport in any NCAA division.
Originally from Wheat Ridge, CO, Michel earned eight All-American honors in Track and Field and Cross Country as a collegiate athlete at Western State College. Michel held the Division II National Championship meet record in the Steeplechase from its inaugural year in 2001 until it was recently broken in 2008. In her senior year of Cross Country, she was named the Division II Cross Country runner of the year. After graduating, Michel went on to qualify for the 2001 and 2002 USATF Championships in the steeplechase, as well as the 5000 meters in 2002.
Jennifer has a Master’s Degree in Sports Management from California University of Pennsylvania.
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