By Brian Beatty
The siren call of the trails captures us. Escape, disappear, rejuvenate, breathe, relax, connect to the natural rhythm of the earth, find balance; we each have own way of describing what we get from the experience. The off-road experience helps us in many ways. It can challenge our balance in ways that are not present on the roads and sidewalks. The terrain, rocks, trees and roots at first thought to be snakes all make trails so fun and challenge our stability and forward momentum.
The off-road experience reinforces for us that the journey, not just the destination, is the point. Even so, we are still trying to move forward in the most efficient line possible, while enjoying every zig and zag through the woods. Picking the optimal line with each foot strike or pedal stroke allows us to embody finding balance in many ways. The terrain challenges your body. The continual choice between the ideal path and the path available to you is a constant play on balancing the desired theoretical with reality as you choose the path forward, a future choice. The same dynamic presents itself in a present moment as you adjust your path from the “this is where I thought I would go” to “this is where I ended up” place. Even just thinking about the woods can help us channel our inner Thoreau.
To help merge the philosophical with the practical and improve the off-road experience, add elements to your workouts that emphasize the ability to move to the side, not just forward. This will give strength and control so that the natural elements of the terrain are not obstacles to our forward flow. The ability to avoid perturbation of our forward line while making quick lateral adjustments and recoveries is the secret to a smooth trail experience. The muscles and neuromuscular control needed for lateral motions are not patterns that receive as much training from on-road activities.
Incorporate into your workouts exercises that require the deep muscles around the hips and torso. Ideally, find lateral movement (frontal plane) and rotational movement (transverse plan) exercises that you can do anywhere. Simple body-weight exercises can include hopping and lunging to the side or walking to the sides while in a plank. An excellent exercise to meet these demands is the lateral lunge hop with opposite hand to toe touch.
“I went to the woods because I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived.”
― Henry David Thoreau, “Wa
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Brian Beatty, a physical therapist with Proaxis Therapy in Carrboro, is grateful every day for this wonderful community where a retreat into the woods is only a few steps away from work and home. www.proaxistherapync.com
