TIPS CASI RYNKOWSKI
TRAIL RUNNING
PHOTOS BY RACHEL MCCARTY
I have never been a fan of running. In fact, I’ve avoided it like the plague for years. It was not until a good friend forced me out on a trail run that I got hooked. My first trail run was a short three-miler but it was filled with roots, rocks, several inclines and a few creative MacGyver-type crossings. I walked away sweatsoaked and muddy, with sore abs, spent quads and raging glutes. Right then and there I knew this would be perfect cross-training for standup paddling.
Trail running offers a surprising list of benefits for the standup paddler, balance training being the most obvious. Jumping over roots and rocks, and maneuvering around awkward and uneven trails, is kind of like paddling on choppy seas. Your abs are constantly engaged, even in between each stride, anticipating what is to come. Then there is the leaping, bounding and need for lateral agility, all of which requires balance and core activation. A constant shift in position also fires many muscle groups, making this functional training at its best. Interval training is an important component to improving your paddling, and trail running disguises it politely. Obstacles hide inclines and your mind is tricked into thinking it’s not as bad as it looks. Inclines are often delivered in quick one-two punches, making them bearable but intense. Add in those unstable surfaces and your interval now has added performance-boosting power. Training the mind is something that many athletes don’t think about very often but it’s the thing that could help you dig deeper and go longer in paddling. Trail running trains the mind to become hyper-focused. You can’t think about anything else when you are looking ahead for what is coming next. When you are on a difficult incline, dancing with rocks and roots, you need to dig deep to stay focused. In standup paddling, downwinders, races, and surfing all require your mind to be clear and focused. Outside of sport performance, trail running is also the perfect way to clear your mind from the stresses of work and life. If you are an avid runner and struggle with running injuries, try taking it to the trail. Trail running provides a softer surface than asphalt. It also helps you build strength in stabilizer muscles in the legs. In the long run, this will help reduce injuries for many other sports, such as paddling and surfing. Running on uneven terrain also causes you to take shorter, quicker strides. This forces you to land more on the forefoot than the heel. This type of stride change allows for faster acceleration than heel-toe running with longer strides. Taking a break from paddling is very important and trail running could be your perfect cross-training ticket. With all these benefits, plus the added bonus of being outside in nature, how could you not at least give it a try? After all, your trail run could lead you to some spectacular vistas. Casi Rynkowski is an AFAA-certified personal trainer, ACA level 2 SUP instructor and SUP fit instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Virus International Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@gmail.com and on Facebook and Instagram.
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