So....trail running

[LSUlakes]

I'm making a foray into a trail run in late summer, and am looking for tips. And maybe not just generic things, but some "this is how you work on that" tips.

During DATW I got some good tips about practicing on trails, how mentally taxing it can be watching for tripping hazards, turning ON the fall-alert on your watch if it has that option, etc.

I am a very shuffle-y runner, and I know I'll need to pick my feet up more for trail running....but how does one work on that? What drills/exercises?

So let's talk trails!

I have done very little trail running, and that I have done is a 10 mile night race with a headlamp on. I cant see nothing the majority of the race. The good news is we also do not have to worry about rocks.... well because it's south Louisiana and we lack mountains and rocks. The trail is wide and flat with very few tree stumps to worry about. It is fun and what I do know is that trail running happens at a slower pace than road runs. It's just a different experience, but a fun one!
We have done some hiking in the Smokey Mountains and well running on that would be a blast, slow, and painful. Lots or rocks, roots, elevation change, and potential wildlife to be on the lookout for. Way better sights than down here on the trails though! Hope you enjoy it and sorry I do not have any real experience to pass along.

 

[Disney at Heart]

But also I live in coastal FL: I do have trails nearby, but only a small few and no elevation at all. Most of what I run is various combinations of packed dirt, gravel, crushed shell, sand, and grass that may or may not be trampled flat or be shin-high with half a foot of mud at the roots, depending on the season. Plenty of knotty roots to navigate and the occasional snake: I like to play a game I call Stick or Snake? in which I have to guess from a distance whether something up ahead is a stick or snake. It’s only been a snake once so far. I’m unable to travel these days, but we once used to vacation in the NC Blue Ridge Mountains and I did some legit trail “running” and hiking there - absolute bliss. I’m one of the weirdos who happily takes to the grass during rD races as often as I can, and I really wish rD would put on a trail race in Disney’s Wilderness Preserve one day.

Years ago DH actually did his first 50-mile trail race, the Croom, in Florida in the Withlacoochee State Forest. He said it was surprisingly hilly! Side note: I was on Small World when he called to tell me he was finished. I took the call and then apologized to the others on the boat and told them “I’m so sorry, but my husband just finished a 50 mile race.” They clapped and cheered!

One good thing about having DH as a pacer: once I came around a switchback and he had grabbed a stick and was forcing a black snake off the trail for me. But I have jumped over a copperhead on my own neighborhood when I was training alone. The snake had crawled out of the woods on a cold day and was stretched out all the way across the warm asphalt, “sunning.”

 

[Professor_Cookie]

I keep thinking about saying this and @avondale might have better input, but one of the exercises I’ve done in the past when trail running a lot and have started re-incorporating into my strength training is single leg deadlifts. They are not especially physically challenging, but they seriously help develop focus and balance, and they help develop ankle stability, at least for me. As always, YMMV.

I do them unweighted, and in running shoes it adds a level of difficulty

 

[Psymonds]

reading this thread after we did 10k with full packs (35lb) and 2100ft with scouts this weekend.

1. I see the trail runners at the peak who I know did the full 4000ft and think they're crazy.... they see me with a small house strapped to my back and similar.
2. so glad it was 40 degrees and that means all the rattlesnakes are chilling away from the trail.
3. my glutes hurt tonight and they didn't hurt after the marathon in January... or any flat training run... trails are different muscles.

 

[Professor_Cookie]

reading this thread after we did 10k with full packs (35lb) and 2100ft with scouts this weekend.

1. I see the trail runners at the peak who I know did the full 4000ft and think they're crazy.... they see me with a small house strapped to my back and similar.
2. so glad it was 40 degrees and that means all the rattlesnakes are chilling away from the trail.
3. my glutes hurt tonight and they didn't hurt after the marathon in January... or any flat training run... trails are different muscles.

I can only speak for myself, but I wouldn’t think you were crazy. I lived in a fairly flat island years ago and got into mountaineering(only did one summit). I would train with 60# in my backpack on a treadmill at the gym. I’m sure that looked crazy to people working out for aesthetic reasons.

Oddly no mountaineering for me now that I live in actual mountains. At least for the moment. My ice axe only gets used to break up ice in the walk in freezer.

 

[GollyGadget]

This made me giggle so I had to share

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[Herding_Cats]

If you feel like your glutes are reasonably strong, go for a hilly trial run.

YOWZA!

 

[The Expert]

Gotta be honest, I'm getting excited to get out and really try our trails! Considering we had another three inches of snow yesterday and ski resorts have extended their season again, I don't think they're likely to be open to me (or not flooded) for a while yet.

 

[Herding_Cats]

I get it now. I get why there are so many memes and reels about how when road runners try trail running they “come over to the dark side.” This view beats the heck out of the shoulder of the road.

 

[Naomeri]

I get it now. I get why there are so many memes and reels about how when road runners try trail running they “come over to the dark side.” This view beats the heck out of the shoulder of the road.
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This is why I love having 2 different rail trails near me, plus a nice paved nature preserve loop. All of the nature, none of the "break your ankle" roots and rocks or crazy elevation gains of actual trail running

 

[LatebloomerultraF3]

My second trail run I actual did break my ankle…over the last couple of years I’ve had to relearn how to run because it is such a different experience. But also fell in love with it. I have so many pictures of sunrise through the trees.

Such a centering experience….I even leave my headphones at home now on trail ultras. Just did a run that stretched into the night and the transition from day sounds to the owl in the woods was pretty cool.

Ski resorts extended their season again? Oh to live in Colorado!

 

[Herding_Cats]

This is why I love having 2 different rail trails near me, plus a nice paved nature preserve loop. All of the nature, none of the "break your ankle" roots and rocks or crazy elevation gains of actual trail running

I have those too! And for transparency, I *did* almost fall yesterday just as I started a downhill when I quit paying attention to my feet as closely as I had been and centered a root on the arch of my shoe as I was trying to push off. Good times.

 

[The Expert]

Ski resorts extended their season again? Oh to live in Colorado!

I actually live in Vermont, where our resorts have had as much snow as Utah (my former home) got this year!

 

[LatebloomerultraF3]

I actually live in Vermont, where our resorts have had as much snow as Utah (my former home) got this year!

How cool! I’ve never been there skiing but have stared wistfully at several trail maps. Abasin has been emailing me that they are still open and getting powder. Alas…Atlanta is a bit too far from either for a spring skiing jaunt.

 

[Professor_Cookie]

I actually live in Vermont, where our resorts have had as much snow as Utah (my former home) got this year!

Yeah. Pretty weak winter here. Win some/lose some, but I’m not getting out riding anymore

 

[Psymonds]

it's almost snake season in our local open space, so I've been making sure to get on the trails with the pack early.

If you feel like your glutes are reasonably strong, go for a hilly trial run.

I did 8 miles in the open space 2 weeks ago and I felt it in my glutes for a week...

for my running I'm back to run flat, hike hills symbiotic, and nice to have both options at my house.

 

[avondale]

If you feel like your glutes are reasonably strong, go for a hilly trial run.

YOWZA!

Tell me about it.....Amasa ate me for lunch after training on TONS of hills.

 

[avondale]

I thought folks here might be interested in this article: "Minutes or Miles? Why You Should Train by Time, Not Distance". https://www.trainingpeaks.com/blog/minutes-or-miles-why-you-should-train-by-time-not-distance/

 

[PrincessV]

TFW… it’s a million degrees in FL, so you head to the damp, wooded trails that feel 10° cooler than the roads for an easy run, only to go anaerobic trying to escape the ruthless pursuit of a yellow fly intent on biting you. Took 1/4 mile to drop that sucker and that was pretty much me done. The good news is I escaped a really painful bite, at least. Yay summer?!

 

[avondale]

TFW… it’s a million degrees in FL, so you head to the damp, wooded trails that feel 10° cooler than the roads for an easy run, only to go anaerobic trying to escape the ruthless pursuit of a yellow fly intent on biting you. Took 1/4 mile to drop that sucker and that was pretty much me done. The good news is I escaped a really painful bite, at least. Yay summer?!

I had a big horsefly that was following me and dive-bombing me for some reason. Got rid of it by stopping, taking off my baseball cap and holding it in one hand, and then spinning around to try to whack it. I guess it worked, because I didn't see the fly again. The nice thing about trails not usually being busy is no one saw me looking like an idiot to do that!