Trail running takes people beyond the boundaries of everyday life and into the natural world.
A trail run might consist of a gentle jog through a quiet cemetery, a headlong dash down a tree-rooted path under a forest canopy, or a lung-wrenching excursion in the thin air of the high mountains.
Out on a trail, we expose our minds and bodies to adventure, views, and nature. If we’re running that trail, we can add a healthy dose of exercise to the experience. And, once we start running trails, we may never stride out on a road again. On the down slope, Hobbs says runners should go with gravity and keep stress off the leg muscles and joints. Look for a nice easy glide and flow, by running in as straight a line as possible.
Tahoe ultra-distance runner Allison Kreutzen never rubs shoulders with crowds or traffic, preferring instead the granite peaks of the Sierra Nevada as a backdrop for her training runs. She says succinctly, “I run trails for the beauty and the feeling of being light and free.” The combination of nature and exercise is proving popular among America’s running class. More people than ever before are lacing up running shoes and taking to the hills, according to All American Trail Running Association president Nancy Hobbs. Recently, Fitness Runner magazine estimated that 2 million people run trails each month, triple the number of three years ago. There are definite right and wrong ways to go about running trails.
Tahoe-based trainer and runner Sherie Schmidt has a few simple ideas that will help you keep fit and uninjured. “The key training principles for beginners include consistency and patience,” says Schmidt. She has developed a ten-week program that begins with a 30-minute walk each day. Weeks two through four include alternating walking and running for 30 minutes each day.
To improve fitness, the time spent running is increased by a minute each outing, and the walking decreased by the same amount. The aim of weeks five through ten should be to keep going until you can run continuously for 30 minutes. To take this program further, Schmidt recommends that you think in terms of time, not distance. Aim to run for 45 minutes, then an hour, several times a week. Allow your body to adapt at its own pace to longer runs. “Listen to you body,” Schmidt advises. “You should aim to feel strong at the end of your work out, not weak.” The biggest mistake runners make, says Schmidt, is going too far, too fast. “Fitness develops by gradually increasing training.
Remember that your heart and lungs respond quickly to exercise, but your muscles and joints take much longer.” Stretching too, is key. Running increases aerobic fitness, but it also tightens muscles, which can lead to injury. The best time to stretch, says Schmidt, is ten minutes into a run when your muscles have warmed up, and after a run. Focus on loosening your Achilles tendons, hamstrings, quads, groin, back, shoulders, and neck. Another reason for the growth of trail running may be due to the “pavement pounding” label associated with road running.
Shin and knee pain are sure signs that a running program is trashing a body. Six-time Ironman competitor David Carlson of Santa Cruz competes on roads but trains almost exclusively on trails. He’s convinced that once race day arrives, the physical condition he’s in after a season of trail running far outweighs any strategic advantage that training on roads may offer. Trail running isn’t risk free however, as accidents like twisted ankles and falls tend to be more common than repetitive injuries.
Once you’ve gotten out on a few trails, tripped over logs, and scared yourself half to death on steep downhills, you’ll realize that trail running is a highly skilled activity. A trail may be studded with rocks, slick with mud, or laced with tree roots. Half the fun of trail running is being able to cruise over rough terrain without breaking stride. “Uphill sections can suck the life out of your legs if you get it wrong,” says Hobbs, “Don’t run on your toes! This puts entirely too much strain on the calf muscles. Instead, use your entire foot, rolling from the back and ball of the foot forward.” In addition, she exhorts paying attention to the trail and always watching your next foot placement.
On the down slope, Hobbs says runners should go with gravity and keep stress off the leg muscles and joints. “Don’t (try to brake) as you’ll wear yourself out and tighten up the quadriceps. Look for a nice easy glide and flow, by running in as straight a line as possible.” From the outset, it’s important to make time to run. “Learn to feel the experience of taking time just for yourself,” says Schmidt. Mastering trail running is not as easy as it sounds, but at least the journey to trail finesse is never dull. The secret ingredient is motivation.
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