MADISON- Running can be hard, but it can also be fun- running trails can be intimidating, but also fun.

No matter who you are, your running can benefit from a smile and relaxed attitude and many times those facets of running can be accomplished by a trail run. Whether you’re a novice or a seasoned competitor, your body and mind can benefit from an intentional fun run on a trail. Maybe it’s ditching the GPS watch to enjoy the scenery or maybe you’ll thrive in a bigger group of friends who also enjoy the trails. No matter the reason for doing so, running with friends, and deviation from your normal routine or just running with a twist can all occur on a trail run.

“Summer is the perfect time to hit the trails as the trees provide shade to cool you off when the temperatures soar and you’ll have some grand opportunities for some viewing of nature along with your workout,” said Dink Taylor, owner of Fleet Feet Huntsville. “If you’ve always trained on the roads instead of trails, the different style of running can be intimidating.”

Taylor, who is an expert and longtime elite runner, and most running experts have suggestions on getting through the intimidation of running a trail and how to enjoy the exercise within nature.

First of all, forget a pace of your run like you set while on a road race. Time is not the most critical point of trail running- instead, just set out with the intention of finishing a particular route. Taylor added, “The fluctuating terrain will require you to slow down and even stop at some points in order to stay safe. Most experienced trail runners walk up steep inclines.”

With rocks, roots and undulating terrain, it’s critical to focus on the trail at least four feet ahead of you in order to avoid a fall, especially if you’re running alone. Experts suggest leave the electronic devices at home as trail safety is most important. Taylor agreed and said, “It’s a good idea to go without earbuds especially in a new trail, so that you can tune into the nature sounds around you.”

Elite runners understand how important running form is during any run, but especially on trails. Uneven surfaces of the trails won’t allow a runner to maintain the same running forms that are used on roads. Experts suggest- on steep hills, run tall and avoid bending over at the hips and dropping your head, which is the natural way of accommodating the terrain. Take short steps, drive with your arms and don’t hesitate to walk when needed.

Listen to your body, according to Taylor who suggests to pay attention to your own needs and make sure the trail run is safe and if you feel any abnormalities to have those checked out by an expert. Self-protection goes along with the fact an athlete needs to be strong and agile to navigate a said course or event. In trail running, strength is certainly important as you will be navigating varied terrain, which in turn requires balance and strength in many ways that are not demanded on the road. That facet causes for the necessity to have strength-training incorporating exercises to help you avoid injury and be better prepared for the challenges on the trail. Due to the varied running needed to navigate trails, runners should expect some type of soreness of the different muscles, tendons, ligaments, bones and joints.

“When nature calls, get as far as you can from the trail to avoid embarrassing encounters with other runners, hikers of cyclists who are using the trail,” said Taylor. “Having to deal with the call of nature is nothing new for trail runners.”

One last tip for running on trails- have the correct type of shoes as trail shoes will take you off-roading much like an old 4×4. Built with burly lugs for traction and extra protection to shield your feet from pointy rocks, these will help keep you upright on gnarly terrain.