Beginning Trail Running
Trail
Running Shoes Versus Road Running Shoes
If you run 20 miles a week
or more, then you need to wear the correct shoe for the terrain you
will be running on. Trail
Running shoes are
built to be more rugged to withstand the trail surface. For instance,
the soles are more rugged to not give way when you step on the roots
or rocks. Stepping on a root directly in the middle of your foot can
cause serious injury. The toes in trail running shoes are reinforced
to give extra protection from hard objects that may stub your toes.
This extra protection lends trail running shoes to be generally heavier.
However, just like road running shoes you can buy trail running shoes
that are built for performance, thus lighter, or you can go for a heavier
shoe to control your pronation and give you extra protection.
Trail Running shoes also
have different traction than road running shoes. There are many
different types of terrain and conditions you may encounter on a trail
and you will need more traction. Also, the treads on the bottom are
built to prevent rocks from getting caught and to whisk mud away so
it doesn’t stick to your shoes.
Trail Running shoes are also
typically more breathable and water proof. When trail running,
most of the time you want to run straight through puddles and sometimes
have to cross major streams. You don’t want to run in soggy shoe for
the rest of the trail so trail running shoes are built to dry quicker
than road running shoes
Trail
Running Surface Techniques
One of the biggest draws for
trail running is the technicality that running on different surfaces offers that
road running does not.
Sand: Hot and loose
is not good when it comes to sand on the trail run. You want the sand
to be hard and packed in. The hardest portions are usually packed
on the edge of the trail. Try traversing back from side to side on the
sand to find the firmest spots. If you can’t find any hard sand then
push through the loose stuff. Open up your stride and push off your
toes with every step. Dig, lean forward, and move your arms like you
are running up a very steep hill.
Mud: Be careful when
making directional changes in mud. Look at the mud before you approach
it. If it’s shiny then it’s probably slimy. If it is dull then run
it full. Also, try to avoid the deepest areas of the mud so you don’t
get any stuck to the bottom of your shoes. You don’t want to carry
any extra weight.
Rocks: Rocks make for
a more difficult and technical trail run. When running on rocks you
need to concentrate on higher leg lifts, even if you are tired, to avoid
tripping. Rocks usually co-habitate so if you trip on one you’ll probably
fall on another. Rocks can be one of the most dangerous obstacles on
the trail running course leading to broken bones and twisted ankles.
If you are skilled enough, you can use the sides of rocks to pivot your
turns on the trail. They are good natural backstops. Do this with caution.
Forest Paths: Don’t let forest paths fool you. Forest
paths often use leaves to hide tripping hazards and retain moisture.
Trees in the forest even put their roots up on the ground surface to
try to trip you. Avoid roots by hurdling them as much as possible. Root
surfaces are different depending on the type of tree it is so it is best to just stay away from them if possible.
Tips
to Start Trail Racing
The first thing you need to
do is "train as you fight." If you want to begin trail racing then
you should start practicing by running on trails. The biggest physical
difference between trail running and road running is that you will have
more lateral movements when trail running. In trail running you use
your peripheral muscles around your ankles and hips more, also your
quadriceps and glutes. So, although you may develop larger ankles, from trail running, you will also develop larger glutes.
The fact is that trails are
never perfectly smooth, that’s what asphalt is for, so you will almost
never be running at your perfect stride. Get over it and grasp this
concept before hitting the trails. You will constantly be ducking and
dodging low branches, overgrown brush, and low flying birds. It’s
going to slow you down.
Try to determine your trail
race to road race ratio. If on average you run 4 miles
in 30 minutes on the road and 35 minutes on the trail then your trail
to road ratio is 1.166 (35/30). You can use this to determine your goal
for a 10k trail race by taking your 10k road race time and multiplying
it by your trail to road ratio. So if you aim to run a 10k in 45 minutes
on the road then your goal for a 10k trail run should be 45 x 1.166
which is 52:30.
Trail
Running Ascending and Descending
Techniques
There are a lot of techniques
for trail running, but how you run up and down hills determines how
you finish the race. You want to view your trail running like mountain biking, changing your gears depending on
the grade of incline, maintaining a consistent pace, effort, and rhythm
through out.
When running uphills you want
to shorten your stride, turning it into a lower gear. The reason for
this is because the amount of consistent effort you need to exert on
the uphill gets you less distance than running on the flat. When running
on a long hill try to set a cadence at the beginning of the hill that
will last you until you reach the top; barely able to breathe. This
will give you consistency up the hill. In order to keep moving you need
to have light feet running up the hill. This allows you to bounce to
the next step without getting bogged down on the incline. Make sure
you have good posture and lean forward a bit. If you get tired, pump
your arms harder to give more drive to your step, much like a mountain
biker when he/she stands up off the seat for extra power on uphills.
After you get to the top of
the hill you are going to have to run down it. Start by making sure
you put the center of my body weight over your knees. This helps for
balance as well as gives your legs greater ability to slow down your pace
if needed. You want to strike on the balls of your feet in order to
keep your balance and be able to react to any missteps you may have
to take. Obstacles can come at you quickly when you are trail running
down hill. You want to relax, look ahead and try to grip and rip without
pounding the ground. Pounding the ground not only hurts your joints
but it’s like slamming on the brakes with each step. Run lightly by
keeping your feet close together. If you must slow yourself down put
your elbows out like you are flying. This will keep you from pumping
your arms which increases your speed and will give you more wind resistance,
all while giving you more balance on the downhill. It’s like taking
your foot off of the gas on the highway instead of hitting the brake
pedals.
Running Techniques of the Original Trail Runners, the
Tarahumara Indians
The Tarahumara live in a rugged
land which is often not able to be traveled by horse or wagon so traveling
by foot is the best option. They usually travel at 50-80 miles per day
at "race pace." The reason the Tarahumaras run about two marathons
a day is because they chase animals in order to eat and survive, they
often run until the animals drop from exhaustion. Humans were built
for running long distances on trails. Even Usain Bolt can’t outrun a
cheetah or many other animals, but there is no species that can outrun
humans over long distances.
So how do you run like a Tarahumara?
To be exact, a diet of the Tarahumara consists of about 80% complex
carbohydrates, 10% protein, and 10% fat. They primarily use their
livestock for manure to grow corn and other plants to eat. Runners should
remember that carbohydrates are our friends. The point is, feed your
body what it needs. Don’t worry about each and every thing you put
in your body, counting calories and tracking which ones you burn, just
give your body the energy it needs to work.
Also, don’t train,
like the the Tarahumara Indians. More specifically, don’t over think
your running. The Tarahumara Indians do not teach their children at
a young age how to run, they just begin running. Running farther and
farther as their life goes on, learning techniques and becoming more
efficient every time they run. You don’t need to over think about
your technique or efficiency, just run. Focus on that. Simple enough?
Tips
for Trail Running in the Mud
Judge Consistency: Mud
can have many different consistencies; varying from step to step. Watch
where you are landing and judge how thick the mud is. A good rule of
thumb: the softer the mud, the softer your step. Tread lightly on soft
mud and push off harder when on more solid mud.
Balance Like An Eagle:
Mud can be slippery. Make sure you maintain your balance, especially
on sharp curves. When running
quickly on a muddy surface extend your elbows parallel to the ground
to keep your balance, like an eagle spreading her wings.
Pump Your Knees: You
don’t want to get stuck in the mud. Pump your knees toward your chest
so you don’t get bogged down. The less time mud is bogging you down in a trail run
the better.
Don’t Draft: If you
are running a race and like to draft off of other runners
you may want to reconsider when trail
running in the
mud. The mud sticks to the bottom of your shoes, then is thrown off
with each step. Some hold
more mud in their traction than others. Find a pair that whisks away
the mud so you aren’t carrying the extra weight on your trail race.
Don’t follow too closely to another runner unless you want a bunch
of mud whisked in your face. On the same token, if you don’t want
other runners to draft off of you then over-kick your legs at the end
of your stride.
Run
On Your Tippy Toes: You want to run on the balls of your feet in
the mud so you will take smaller steps. Make sure you are taking small
steps especially when you pivot. Sudden pivots lead to sudden falls.
How
to Fall While Trail Running
1.
Watch Yourself Falling: When you are going down on a trail run there is nothing you can do to stop
the fall safely. It is usually best not to try to grab on to anything
to stop your fall. Instead, look at the terrain you are falling on.
Make sure there is nothing dangerous like roots at your head or rocks
near your knees where you will land. Lean your body so you will hit
the ground in the safest place possible.
2.
Prepare for Impact: Our instincts are to put our arms straight out
in front of us to try to catch our fall. Try not to do this. When your
arms are extended they will take the brunt of the impact. Instead, bring
your arms close to your chest with your palms facing out. Your hands
will be the first thing to touch the ground, but because they are bent
at the elbow, they will have a way to absorb the impact better.
3.
Plan your Roll: Once you get your hands in position and are ready
for impact, plan which way you want to roll. You need to quickly decide
where is the safest place to roll with your momentum.
4. Roll:
Impact first with the hand on the side of your body that you want to
roll to. Use the second hand’s impact as a spring to propel you in
the desired direction. You don’t need to push hard at all. Your momentum
will do most of the work, you just need to give it some direction.
5. Get Up: There are
some techniques to rolling back into a run but I’m not going to talk
about that. The most important thing here is to get back up. Stop resting
and keep trail
running
Trail
Running Technique for Running a Faster Trail Race
There are many different techniques
for trail running from how to cross water to techniques for whipping
yourself around sharp corners. These are all good skills to have in
your repertoire in a trail race, but a better technique is to do nothing
at all. Only worry about one thing during a trail race: running fast.
How? By gripping it and ripping it.
Don’t over think the trail.
Run it at the same pace you would run on any other surface. Of course,
you have to make some minor adjustments to your stride to avoid hazards
and maneuver the trail’s path, but really you just need to run fast.
The faster you run the quicker you will finish the race. You spend more
time slowing down and thinking about how you are going to approach the
obstacle than if you would have just run past, through, or over it.
Often runners see a tree and
a sharp turn so they slow down to be able to grab it and whip themselves
around. Don’t slow down, just whip yourself around as fast as you
can. If you are approaching water, don’t map out how you are going
to maneuver it, just make a one step move in your stride. You will instinctively
know where to react to avoid as much of the water as possible without
slowing yourself down. If the water is large, I suggest running straight
through it. If there are rocks or roots on the trail, step on the small
ones and barely alter your stride for the bigger ones. Don’t let the
trail dictate how you run your trail race.
Trail
Running Downhill Tips
When running downhill on a
trail you want to have quick feet, a trained eyes, balance, and quick reflexes.
All of these items together will give you a relaxed and fluid running
form. You want to try to keep your body weight centered over your knees
so you strike the ball of your feet on the ground instead of your heels.
Striking on your heels makes for a leaned back running posture that
can lead to injury and creates less efficient running. You want to be
leaning slightly forward to maximize your foot movement and minimize
injury. Keep your elbows relaxed and slightly raised so they are poised
to help you maintain your balance and steer. Imagine you are a fighter
plane and your elbows are your wings.
You also want to make sure
you are looking ahead. Many new trail runners look at their feet when
running downhill but this is not the most efficient way to run. It is
a lot of like driving a car, when you first start learning to drive you look directly
in front of the car, but the more you drive the more you look forward to
see what is ahead of you so you have time to react. If you know
what is coming you can adjust your body movements before you get to
an obstacle. Likewise, if the trail turns suddenly you can adjust your
movements accordingly as you approach it.
You want to be light on your
feet. When running on the
trail, listen to
see if you are being light on your feet. If you hear yourself stomping
down the trail, then lighten up. Try to increase the number of steps
you take to lighten up the load on each step. It’s like putting a
car in a lower gear instead of slamming on the breaks. When you slam
on the breaks you are putting more strain on your body and quickly stopping
away momentum that gravity is giving you running on the downhill. Put
gravity to work for you.
Lost
While Trail Running
If you decide to go trail running
by yourself, without a GPS, or a map and find yourself lost, what should
you do?
1. Walk downhill until you
reach water. There are two reasons why you want to find water. First
off, you want to make sure as you aren’t walking around in circles
which can very easily happen. Following a water way ensures you go one
direction and make progress. Secondly, population centers are usually
on or near waterways, so if you follow one long enough you will reach
civilization.
2. Look at the Moss on the
sides of trees. Moss often grows on the North side of the trees.
Based off this you can determine which cardinal direction you want to
travel.
3. Find the North Star.
If it is night time and you are in the Northern Hemisphere you can find
the North Star as the brightest star on the handle of the Little Dipper.
That direction is North.
4. Look up to
the clouds. Notice which way the clouds are traveling. Clouds usually
travel East to West. They don’t follow the exact Cardinal directions
but it can point you in the right direction.
5. Watch the sunset and
sunrise. The sun rises in the East and sets in the West. Only "ride
off into the sunset" if you want to travel West.
Overall, make sure you don’t
panic and think rationally. If you have no idea which direction you
should travel then your best option is to just stay put and make yourself
visible for possible rescue teams. Things like bright clothing, fires,
and being on a high point are great ways to get yourself noticed.
Is
Trail Running Extreme?
Without a generally accepted
unit of measure, quantifying the "extremeness" levels of an activity
can be very difficult. Two ways to measure how extreme your activity
is by the level of adrenaline your body produces and the amount of risk
involved in your activity.
Adrenaline is a hormone produced
by the adrenal glands to stimulate the heart-rate, dilate your blood
vessels, and open your air passages. Your body produces adrenaline in
high-stress or physically exhilarating situations. So when your body
produces adrenaline it means you are doing something extreme right?
Well, not necessarily. Although many extreme activities are designed
to promote the release of adrenaline to your body, other activities
can produce adrenaline in the same way; such as alcohol, stress, caffeine,
or sugar.
Extremeness is best measured
by the amount of risk you take, without a safety net, and the severity
of the potential outcome. This is why trail running is extreme. I admit
that the risks of trail running are lower than other activities but
the difference is that when you go down on the trail, you’re going
down. You can do very little to alter the outcome as the event is happening.
Not having control of whether or not you get injured is extreme. Also,
the types of injuries that can occur while trail running, broken or
twisted joints and bones, can lead to a very detrimental outcome. Runners
often run daily, use it to relieve stress, and often don’t "feel
right" when they aren’t able to run on a non-rest day. Trail running
injuries are often ones where the only thing you can do to recover is
not run. Not being able to run can be a very negative outcome to a runner.
Not to mention losing all of the ability gained from logging hundreds
upon hundreds of miles in all conditions. Other running injuries which
are often developed over the long-term allow recovery to include not
running as many miles or doing alternate cardiovascular training. Trail
running injuries usually require you to go "cold turkey."
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