Ron Bowman: Good day! My name is Ron Bowman and today we're going to talk about some tips for trail running. In today's video series, we're going to be talking about some tips for first time trail runners.

In this series we're going to cover how to get started in trail running, choosing the correct gear for trail running, how to prevent entries particularly for trail running, and also a little about the mental aspect and benefits of trail running. Finally some running technique for trail runners.

First, we want to give you a brief safety overview. Once your doctor know that you want to undertake a running program that will involve running on trails, don't be surprised if he or she is more supportive of running on trails than running on the roads.

Check with your doctor to make sure you don't have any underlying risks that might come up during trail running. As far as safety regarding trail running, it's always good to run in groups with a couple of people just because many times you're kind of off the begin path literally, and it's good for somebody to know where you are at or to be with somebody in case something does happen that you might need some assistance. It's always a good idea to take some water with you regardless of how far the run is going to be to.

Before we begin, let me tell you a little bit about myself. I am a certified Road Runners Club of America(RCA) Running Coach, a US Triathlon, USAT Certified Triathlon Coach and a Certified Race Director, and a American Council of Exercise(ACE) certified Personal Fitness Instructor.

I have been a runner all my life, and have logged to date over 40,000 miles in the past 26 years. I have completed 82 marathons and to date 79 ultra-marathons which are longer than 26.

2 miles and are trail runs for the most part, including a couple of 100 mile runs. Also 108 triathlons, including the Hawaii Ironman Championships in Kona, Hawaii.

To date, I've trained over 500 first time marathoners and approximately the same number of beginning runners. Many of those have gone onto run trails and do ultra-marathons. I also conduct a program aimed at preparing runners for the JFK 50 mile Ultra-marathon Trail Run located in Maryland and many other ultra-marathons. So let's get started learning how to do trail runs.