So....trail running

[Herding_Cats]

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!

 

[superchime]

Just following along out of curiosity. I have a neighbor who trail runs (with her dog!) and I am just in awe because I trip over nothing but my own two feet on the road often enough. All she said when I asked her about falling is "it happens." I can ask her for tip on drills and things, though.

 

[WillRunForPizza]

I know very little about trail running, but @avondale does most of her runs/races on trails!

 

[Professor_Cookie]

I’m not certain what your trails look like, but compared to road running you do a lot more looking down at your feet, especially on technical/rocky terrain. If there’s a lot of climbing be comfortable with walking/power hiking to save your energy to where it’s useful. I never really trained anything different before trail running, but the more you quiet your thoughts down, the better. My falls have all been when distracted by my thoughts.

If you want to look around, stop and look around. It’s the trails. Aside from bro mountain bikers, most people out there are to chill in nature. They will get it. Just step out of the way, and keep your wits about you a bit.

There is also trail etiquette as far as right of way, especially if you share trails with horses and bikes, assuming summer running. Bikes are supposed to yield to horses and foot traffic. This doesn’t always happen. Foot traffic yields to horses. Uphill has right of way. I’m a relatively slow and chill runner, so I tend to just yield all around.

And I know I’ve said it ad naseum, you will fall single track trail running. It’s just part of it. Don’t be hard on yourself when it happens. Take inventory, dust yourself off, and press on.

Falling downhill does more damage than falling uphill.

I don’t know if I’m being helpful or not.

 

[avondale]

I prefer to run exclusively on trails! You might look in on my training journal. The exception is that when I run in the dark after work in the winter, I don't go out to trails. So it's just weekends right now, mostly. Once we get back to daylight saving time in early March, I'll be out on trails for most runs.

Some starting points I would make:

• You'll be slower on trails. Maybe a lot slower on trails. Don't sweat it - trail runners DON'T CARE. Most trail runners are out to experience nature and enjoy being out, and if there's any kind of metric it's more for things like how much elevation gain you had and how hard your trails were (i.e., was it really muddy? apocalyptic rain? interesting wildlife?).
• Usually trails are hillier than anything that's paved. Depending on your area, trails might be a lot hillier. Don't worry about going a lot slower on the hills. Walking uphills (as @Professor_Cookie said) is perfectly fine - you'll get better at that, too. If you're training by effort level, then use the effort level to tell you when to start walking and follow it - you can overtrain in trail running just like anything else.
• Different trails have different levels and types of "technicality" - that's how bumpy the surface is, essentially. Some trails are just wonderful packed dirt and they're hardly more difficult to run on than pavement. Some trails have lots of roots. Some have lots of rocks. Some have both. There are other possibilities, too. This will slow you down, too. More roots and rocks = slower pace.

Falling:

• You will fall. You don't want to do it a lot, no, but don't feel bad if it happens. No one cares about that. 99% of the time, you dust yourself off and keep going. You'll get some scrapes and bruises and a funny story to talk about.
• You do have to pay more attention to where you're going to be running. Don't look down at your feet, because then you'll have very little warning about what's farther ahead. You want to scan maybe 10 - 15 feet ahead and mentally plan how you will run through that area: left of that rock, hop over that root, skirt the mud puddle. Generally you don't have to think about this too much - your brain will work it out. Correspondingly, your brain will realize that you have to step OVER these things and you'll pick up your feet.
• Pay attention. I think for 99% of my falls, afterward when I think back to what I was doing just before I tripped, I realize I wasn't paying attention. I got distracted by something and looked over to one side for several seconds. Or I decided I had to fuss with a setting on my watch. Or I was trying to open my energy waffle. The key was that I lost focus, and then tripped. As @Professor_Cookie said, if you want to look at something pretty or take photos or something - STOP and do it.
• Never do anything while running downhill except run downhill. This is a follow-up to the previous point. Don't try to drink your water, eat your food, fuss with your watch, etc. You're faster downhill and it's more likely you'll make a mistake.
• Another follow-up to the "pay attention": I would strongly discourage running with earbuds/music. That's a distraction from your footing, potentially. Also, a lot of the pleasure of trail running is being in nature, and that includes all the nature sounds and often the wonderful quiet compared to being in town.

Specific training tips? My big one would be strength training!

• You'll feel slow on hills - everyone does. You get faster by (1) running more hills, and (2) doing strength training on your legs/glutes.
• Corollary to the first point: you can also climb stairs to help with running hills.
• Trail surfaces are uneven, which means you're using a wider range of muscle groups than running on pavement. It's beneficial to train your calves, ankles, core, etc. to help with all of this.

If you try some trail running and you like it, I would eventually recommend getting a pair of trail shoes that you use just for trails. They have better lugs for more traction on rocks and mud, and some also have a "rock plate" in the sole which will keep rocks and roots that you step on from feeling so "pokey" up through your shoe.

I love the variety of trail running and getting out into the quiet of nature. If you're interested in racing on trails, the trail racing culture is MUCH more laid-back than road racing and less focused on how well you do.

Happy to chat more!

 

[avondale]

There is also trail etiquette as far as right of way, especially if you share trails with horses and bikes, assuming summer running. Bikes are supposed to yield to horses and foot traffic. This doesn’t always happen. Foot traffic yields to horses. Uphill has right of way. I’m a relatively slow and chill runner, so I tend to just yield all around.

Yeah, this is a lot of wishful thinking, I've found. There was ONE time that I paused to let a mountain biker go by, but he stopped and said, "No, you go - you have right away!" I think my jaw literally dropped. Most of the time, I like to pick my spot to stop so I feel safe about it, and then wait for the biker to go by.

People walking in groups and/or with dogs are also a hassle because they are often clueless. I call out from behind "hello up there" and once they hear me, I ask to go through and let them move to whichever side they want because they're always confused.

Like you, I don't have an issue with yielding in most cases.

 

[Psymonds]

following, as new house has expansive trail network just out the back door of the neighborhood.

I do a bunch of hiking with scouts and running for myself but have never really done any trail running.

 

[Herding_Cats]

@avondale I've followed your journal extensively! I know you ran the TC Trail Run in MI a year or 2 ago and it kind of piqued my interest since I'm semi-local to it. Ultimately, I think I can get about the same experience running trails closer to home and not have to pay the money to do so. Being slower is a big concern for me. The race I'm signed up for has a 9hr limit, which means my overall pace has to be about 17:25min/mi. By comparison, I just did the marathon (but 27.02mi haha!) with a 16:30 pace; I did however, participate in some on-course shenanigans that mildly affected that number. It has a 6:30am start, and I'm slightly tempted to email the race director and see if they would allow me to start 30min early, but that would probably be up to the timing company, and also do I really want to have (likely) all of the other runners in the race passing me?

 

[lilmc]

also do I really want to have (likely) all of the other runners in the race passing me?

I’ve done this! Race director had an optional 1 hour early start and I finished with the last few people. I feel like I at least got so see everyone in the race, but being passed by literally everyone is….a thing for sure. Whatever, it was a 30 mile trail race so I just have to be proud I did it.

 

[camaker]

and also do I really want to have (likely) all of the other runners in the race passing me?

Who cares? This is your first step into the world of trail races and ultras. You're taking a massive step in your running and it'll be a huge achievement regardless of where you finish or who passes you.

 

[Baloo in MI]

I got very heavily into trail running for awhile, running a lot of races here in mid and northern Michigan so happy to provide some potential race options. I am not sure there is much I can add that has not already been shared, I will emphasize that the trail community will rival the rD community in terms of positivity and support. Seriously, ppl are not going to care what your pace is and a lot of races will offer an hour early start option. Most ppl are just psyched that you are there!

I will add that you do want to do your homework on the races as there are gigantic differences in trail races where some are just a really pretty run in the woods and others are far more technical and can have very challenging vert! Pick a good one for a new trail runner and you will be able to build up to anything you want!

Advice on looking 10 feet in front of you and picking up your feet are solid and yes, you will have a trip or two. They become war stories for future races. Take your down hills easy. And a major bonus fantastic foods at the aid stations and often beer, burritos, pizza and other great items at the finish.

Geeze just righting this is making me wonder why I have not run a trail race in awhile!

 

[nancipants]

I don’t have much advice but I do follow several trail/ultra runners on Instagram! Jeff Pelletier doesn’t have a lot of tips on his YouTube channel, but his videos are incredible.

 

[Herding_Cats]

I got very heavily into trail running for awhile, running a lot of races here in mid and northern Michigan so happy to provide some potential race options. I am not sure there is much I can add that has not already been shared, I will emphasize that the trail community will rival the rD community in terms of positivity and support. Seriously, ppl are not going to care what your pace is and a lot of races will offer an hour early start option. Most ppl are just psyched that you are there!

I will add that you do want to do your homework on the races as there are gigantic differences in trail races where some are just a really pretty run in the woods and others are far more technical and can have very challenging vert! Pick a good one for a new trail runner and you will be able to build up to anything you want!

Advice on looking 10 feet in front of you and picking up your feet are solid and yes, you will have a trip or two. They become war stories for future races. Take your down hills easy. And a major bonus fantastic foods at the aid stations and often beer, burritos, pizza and other great items at the finish.

Geeze just righting this is making me wonder why I have not run a trail race in awhile!

NCT is only a few hours north of you! There's a half, a full, and a 50mi in addition to the 50k. Some of them are run on Saturday, and you can do a Disney-style challenge and run BOTH days too, if you want!

 

[Kerry1957]

I run almost exclusively on trails and you have already been given more great advice than I can share. I will add that there are trails....and there are trails. What I mean is that many trails that I run on are crushed limestone that follow a river. They are relatively wide 6-8 feet and relatively flat. I also run on rail trails; they are former rail lines that have been torn up and paved with either asphalt or crushed rock. These trails are also relatively wide and flat. A new trail runner could think of these as trails on training wheels and are a great place to start.

On the other extreme are BMX bike single track trails. These can be very hilly, very rocky, muddy/slushy, with many roots hidden under leaves or snow to trip you up. They are a blast to run on, but don't even think about setting a steady pace. For me, downhill is much trickier than uphill and I fall regularly, perhaps once every 25-30 miles or so. Learn the tuck and roll. I have run races where I literally had to crawl up some short steep sections or grab branches to climb. A lot of fun but not what I want to do often.

I would suggest starting on some easy crushed rock / dirt trails. The scenery is often beautiful, nature is wonderful, and you will never be a pavement pounder again! Running in the USA is a good resource to search for trail runs in you area and you can check them out before the race to see how technical they are.

I also think you will want trail shoes. There are a lot of options based on what kind of trail you will run on.

 

[Baloo in MI]

NCT is only a few hours north of you! There's a half, a full, and a 50mi in addition to the 50k. Some of them are run on Saturday, and you can do a Disney-style challenge and run BOTH days too, if you want!

When is it? I think some trail running - once tundra season is done - might be fun!

 

[Herding_Cats]

When is it? I think some trail running - once tundra season is done - might be fun!

23rd and 24th of August. East of Manistee, near Welston.

I’m not ready for single digits for the next 3 days here. Tundra season for sure!

 

[Kerry1957]

Here are a few pics of the Des Plaines River Trail where I put in most of my miles. A trail like this could be an excellent introduction to trail running. When comfortable, then you can take off the training wheels and play on some technical trails.

 

[Mr_Incr3dible]

I’ve run on trails of dirt and gravel and wood chips and enjoyed it. I did one race up and down a local mountain (hill) and spent the whole time avoiding rocks and roots. I counted my blessings that I didn’t turn an ankle or trip on a root and face plant, as I saw another runner do. More of the former I could enjoy, but not the latter. Not worth it to me for the potential injury. YMMV

 

[The Expert]

Here are a few pics of the Des Plaines River Trail where I put in most of my miles. A trail like this could be an excellent introduction to trail running. When comfortable, then you can take off the training wheels and play on some technical trails.

Those pics look like the roads around my house! So I guess technically I trail run when I'm not on the treadmill. There is a proper single track trail system I discovered shortly after we moved here. The base is just around the corner and it's very popular with mountain bikers in summer. It has probably a 800-1000 foot elevation gain, so when I first tried it, I had DH drop me at the top and I ran down to home. The trails are all named for Star Wars locations, ships and characters, which was super fun. This discussion is inspiring me to give it another shot this summer.

 

[nancipants]

@The Expert Note to self: visit Vermont in the summer!