By Bob Cooper
SEVENTH RESOLUTION: Try Real Trail Running
Melody Fairchild had success on the track as America's first high-school girl to break 10 minutes in the two-mile, and then on the roads as a frequent race champion. But one of her favorite surfaces is the trail—twisting, turning, undulating paths, not smooth rail-trails or dirt roads.
"Constantly adjusting your stride to maneuver over rocks and roots forces you to run more on your midfoot and forefoot, which teaches you to run more efficiently," she says. "After a trail run, your muscles feel completely worked because you're going up, down, and sideways. It's the fast track to gaining fitness. Plus, driving to a scenic trail makes it an outing."
MAKE IT HAPPEN
Find nearby trails at trailrunner.com, or ask at a running shop. Fairchild, who leads trail-running camps in Colorado, says to gauge your workout by elapsed time, not distance—otherwise you'll get frustrated because you'll compare your pace to road runs.
Spend enough time off-road and you may want to consider buying trail-specific running shoes, which have better traction and are made of protective material that shields the feet from sharp objects.
Trail races (5-K to 100 miles) are also an option. Train for one to two months on similar terrain to condition your body to the special demands of running off-road.
DEGREE OF DIFFICULTY 4
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