Running Mountain Trails
Part of the allure of running in California is being able to experience the mountain trails. But this sort of running has some challenges, and I recommend that you prepare before you set off running up the Santa Monica mountains. First and foremost, it is important to pace yourself. Realize that if you are new to running, you want to start off with some flatter terrain and work your way up through to the more challenging trails. Also, make sure that you are running without risking injury, and one way to do that is to use the Hans Overturf technique and follow the steps I have laid out for you. Rather than bite off more than you can chew, start running well on flat surfaces and hone your technique. Then you can step up to the rising terrain with the confidence that you will be able to run with strength and speed.
Keep Moving: First, make sure that you keep constantly in motion. The first step in running mountain trails is endurance, and even if you slow down, make sure that you keep your body constantly in motion. This way you can keep your joints from cooling down. Warmth keeps the joints working, much like lubricating an engine. If you cool off your joints and muscles will not be able to work as well, and you will strain yourself. This is the reason you see the runners at stoplights in the city jogging in place. If you stay warm, you stay healthy.
Start Slow: Remember you are building endurance as you run. This is not a sprint, you do not need to have to use all your energy in the first mile. I always recommend runners think about it in terms of a marathon. You need to store up your energy as you run in order to keep from running out of steam halfway up the mountain. The slow start can also help you to warm up your joints even after a warm up exercise has been done. Although you want to run with speed, you want that to be a constant speed, especially if you are running a long distance or, as we are talking about, running up a grade. Notice that running slower will also allow you to experience the trail and the mountain beauty around you.
Listen to your Body: If you are having trouble breathing, don't ignore it! Every runner will have days where they need to take it easy, and it is much better to listen to the cues your body gives you rather than forcing it or "pushing through the pain." This kind of mentality only results in injury, and an injured runner cannot run at all. If you start feeling out of breath slow down and rebuild your run from the beginning again. Keep the image of a train in your mind. You cannot build up endurance without a slow beginning. If you have to stop, do it, but realize that you are breaking the constant motion we talked about earlier. This means that you as a runner have to regain your endurance, you have to start chugging away at a slower pace and build up your steam again.
Do your research: There are lots of great websites out there, as well as whole sections in your local bookstore with references on how to run mountain trails. As a former race runner, I had a challenge transitioning into the longer distance running. But once I read up on the subject, I found that I could apply my current running technique to the more casual long distance mountain runs that formulate a good portion of my casual running time in California. Being that you have found your way to this site, I can already tell you are on your way to being a better, faster, healthier runner. Be it on mountain trails or city streets, your desire to learn about better ways to run is the first step in the race to success.