I started trail running Saturday after a sucessful visit to the Podiatrist to fix a range of motion issue in my right big toe (he apparently ‘snapped’ off a bone spur by hand!). Did 4.2 miles and an 800ft elevation gain, ran about 75% of it. This evening was my second run, less elevation gain but I did between 5 and 6 miles and ran about 90% of it (I gimped-out on a couple of uphills and walked a bit).
I have been rucking/hiking very heavily during the spring and summer and decided I needed something I can do faster as the days get short to preserve my hard-won conditioning and help prevent the dreaded winter weight gain.
I recently purchased a pair of Brooks Adreneline trail hikers that I had a local show store examine my running style in the store to arrive at the best match.
Any advice/warnings about what I need to do and what I need to be careful of?
I haven’t run trails for a while but a few years ago when I was running 15-30 mile long runs I did a lot of trails too. It can be easier on the feet for sure compared to concrete or asphalt. The main thing is avoiding injury by twisting an ankle on a loose rock, unseen hole or slipping and ripping something. You have to pay much more attention to the surface and where you are placing your feet.
I got up to about 33 mile max trail run. My time was a lot slower than on the road but much better conditioning. Besides more hills and softer footing, I had to carry everything I needed for 5-6 hrs of running. A Camelback small hydration pack was perfect. I could carry 100 oz of fluid in the ladder plus a ottle, a small medical kit, energy bars, etc.
I really tore up my foot though after doing a lot of trail runs by running just once barefoot on the beach for several miles. I thought my feet were tough enough from the long trail runs, but that soft sand just rip out something in my foot and I was hobbling around for a couple of months. LESSON: When you change running surface, back off the distance and work up again to let all the support muscles and ligaments get gradually use to the new regimen.
Also, on single track trails you have to pay attention for others on the trail. You are going much faster then they are and can really startle them. Be polite and stand aside, slow down or whatever to not be rude and annoying to walkers.
Lastly, pay attention. A local trail running was running a popular short (3 mi) but very steep trail with lots of very short switchbacks near the top. On a foggy morning run he literally ran OFF the trail and OVER the 200 ft cliff. He had run that trail many times before, too. If visibility goes down due to brush, fog, rain then slow down. Safety is more important than your time! You will get plenty of exercise and challenge from the up and down hills. The trail is not the place you want to be constantly monitoring your time on a watch. Enjoy the scenery and fresh air and if you need more of a challenge run longer or find a steeper trail.
Can’t stand to run on roads, hate dodging traffic.
They put in a nexwork of 18 miles of new Mountain Bike trails on a Mountain near me. This is what I used this evening. The trails are wide and smooth with no appreciable deadfall and few rocks and roots. Obstacles are easy to spot.
I agree, I recently started trail running and can actually run the entire trail without thinking “Am I done yet” in the middle of it. My german shepherd enjoys it also, put him on a 26’ flex leash and he can go at his own pace and catch up with me if he needs to.
I’ve definitely taken it easy coming down the mountain, it’s hard on the k nees.
Sounds like you got a good plan. The only thing I can add is I always walk a trail a few times paying close attention to the ground to decide if it’s worth running. If there’s to many hazards it’s just not worth it.
Luckily I’ve never been injured. Might sound silly but, beware of grass- every time I’ve almost been hurt it involved a part of trail that was just soft innocent looking grass, and the grass actually hid a big hole/stick/rock etc.
I have been running trails for years. I hate the roads, too. It just sucks to choke on exhaust. Basically what you described is an excellent running environment.
For me, I run in New Balance 10 Trails and they tend to last around 3-4 months until the soles are done. One of the trails I run on has quite a bit of gravel, and this beats up the shoes pretty quickly. I used to have knee and lower leg pain until I switched to minimal shoes and it makes life much better. The trials I run on were developed by our city and are basically in a suburban environment with tons of houses around. The longest run is around 9 miles and the shortest is around 3 miles and I alternate routes depending on how much time I have. When I am home, I usually run six days a week. The trial complex where I am has its own hazards as they are used by runners, walkers, kids, mountain bikers, etc. and worst during busy hours (like around dinner time).
A few things I have noticed over the years running in a suburban trail environment. There are no cliffs or other danger zones of note, but it is best to always keep your wits about you anyway. These may be trivial observations, but take what you will:
Running after or on rainy days can be a bear unless your shoes easily shed mud, otherwise they can get pretty heavy and you will feel more tired after a shorter run. It is more fun, though. On roads you don’t really get this problem.
Scotchguard the hell out of your shoes. If it is a little wet, it does make a difference and they seem to last a little marginally longer.
If you run with a dog and other people walk with dogs, expect that nearly everyone you meet is a total idiot and the dog is going to try its best to trip you or get in your way or fight with your dog. Small dogs are much worse than larger dogs and small dog owners are the least in control. When people say “My dog is friendly” they actually just have zero control over their dog, and don’t care if they are holding up your run. If people have dogs, expect shit. Literally.
People walking or biking with cellphones are always assumed to not be paying attention. Ever. And all just seem to get in your way.
If people don’t get out of your way, yell at them. People walking or hiking seem to be less aware of what is going on around them on trails then they are on sidewalks. Strange, but seems to be true.
Stepped areas of trails and switchbacks suck when you are pushing a jogging stroller.
I find myself enjoying running a lot more and being outdoors is great after being in an office too much of the day. Have fun with it!
I have already hiked most of this new trail network, some of it several times.
No cliffs, main hazards are Hunters and Bears as it is in the smack-middle of the National Forest. The only other non-hunters I encounter are the occasional Mountain Biker.
Don’t get your mileage up too fast. Running trails doesn’t make your legs feel beat up like pavement does, so it’s easy to push your miles too soon and end up with tendonitis or some other inflammation or strain.
Don’t be afraid to mix some walking in with your runs, especially on the steep hills. Sometimes I make myself run the uphills to make me a tougher runner, but I often walk the steep hills to save some energy and go longer. For me, the short runs (half hour, 45 minutes) are the work you do to get to the payoff: long runs of an hour or two or ???
Do some reading to find the best way to mix up your long runs, short runs, and rest. You may already have this figured out but if not, it’s worth investigating. Trail running is way more fun than road running and it’s easy to find yourself going longer all the time, which leads to boo-boos. It’s probably not a bad idea to throw in some biking now and then to lessen the chance of repetitive use injuries while still getting good cardio.
I will throw in Rucking on the weekends, My ass is not a fan of Mtn. Biking.
I did about 5.5 miles yesterday, took about a hour. I have been hiking heavy for over two years and have very good muscle development in my legs and good cardio capacity to start with. I don’t feel at all bad today. I feel a slight twinge in my calves but nothing worth noting. More tired than sore.
It’ll get faster once you get used to it. I started running trails and was at something like a 12min/mile pace since I wasn’t used to it. I’d hike trails and ran on roads but the combination of watching foot placement and maintaining a decent speed to a bit. I’d say don’t rush the pace. Rolling an ankle and screwing your cardio for a few weeks would suck.
I run in New Balance 10 Trails and they tend to last around 3-4 months until the soles are done. One of the trails I run on has quite a bit of gravel, and this beats up the shoes pretty quickly. I used to have knee and lower leg pain until I switched to minimal shoes and it makes life much better. The trials I run on were developed by our city and are basically in a suburban environment with tons of houses around.
A personal lesson-learned: I’m a regular runner but hadn’t consistently run mountain trails until the last year when I moved far away from pavement. Now I have several trail options for 1000+ feet of elevation change around my house. After spring I felt like an animal in time for an early summer 12K road race but found my conditioning base didn’t translate to the race as well as I hoped.
During training I would drive myself up hills for miles without slowing but when I’d reach the top it was too easy to walk and justify it as some kind of interval training. “You just ran 3 miles up a steep hill HARD! You’re super tough. Now catch your breath and jog home.”
But never having used trail running as my regular workout, I hadn’t really thought about the fact I was training for the trail and not the road race. My 12K sucked, time was OK but I didn’t feel strong and effectively ran in bursts. Next year I’ll need to drop into town to occasionally get long miles and mix up the training routine.
So if you haven’t already, just look at how the trail feeds into your overall fitness/readiness goals and don’t stovepipe your training.
