TRAIL RUNNING / If you're ready to try a different path,
consider the trails. Here's a primer
By STEVE DEVLIN
Interested in getting off the roads and sidewalks? Then let’s talk about the trails.
The first concern is usually about the footing. Twisted ankles, falling down hills, etc. is much more likely on the trail.
Concentration on picking your feet up and making small circles as opposed to shuffling along is essential. This helps build good form for off the roads as well.
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| Steve finishes a 50K Pennsylvania trail run in September 2005. |
Another benefit of the trail is that it strengthens the muscles, ligaments and tendons because of the varied footing. The turns, small jumps, uneven ground and soft surface all reduce wear and tear on the legs. Most people experience less leg soreness after a trail 50k than a road marathon.
Roots and rocks do tend to beat up the bottom of your feet when the distances exceed the marathon.
The next major factor, and a key reason for hitting the trails, is the setting. Running in a natural setting away from the roads, cars, buildings and usually people is hard to beat. You become part of where you are running – an animal again (or, if you prefer, a kid). Running the trail is like sitting by a fire in the woods versus in front of a for some it is spiritual. How about trail races? Well, they are generally long: 31 miles or more.Trail races have a less competitive atmosphere than road races. The field is often limited (to 100 or so) because they’re run in a state or national park. The competitors are generally more focused on the personal experience and their own inner challenge to persevere than concerned with being ahead of others.
The pace during the race is not much different from a regular trail run – just a longer distance. It is common in a road race to push the pace just shy of the discomfort level from the beginning. But beyond marathon distance, it is not feasible to “just push yourself harder that day and do better.”
The primary objective in long trail races is to maintain a reasonable pace and enjoy/endure the miles. It’s just too far to go otherwise. And there’s no bus to get you back.
How do people train for trail races? It’s not much different from getting ready to race a marathon. You may want to stretch a few long runs out to 25 miles or so. But the key workouts are similar: plenty of weekly miles, a weekly long run and some tempo work. Then taper for several weeks. And don’t forget hills if the course is in the mountains. The downhills become brutal once the quads are spent.
So if you don’t psyche yourself up to run fast and hard, what do you think about on race day? One key element of the proper mental attitude is to maintain the attitude that you will accept whatever the day brings. Don’t interpret anything that happens as good or bad. Just accept it all as part of the experience.
Many miles will pass effortlessly; some will be agonizing. You will get on the wrong trail and have to double back or at least question whether you are off course. You will be hungry, tired and thirsty.
Enjoy it all. Don’t let frustration creep in, because a positive mental perspective is what gets you to the finish. I personally feel very alive during these long runs.
This is much more a mental test than a physical one. Success is at least partly defined by maintaining a positive, “never give up” attitude. Deep self-confidence can be found by tapping into that and holding that mental state for the distance.
These ultramarathons create different memories and emotions than road races because the discomfort is more chronic and less acute. It creeps up on you – like making the water hotter one degree at a time.
Lastly, the solitude of these races heightens (maybe sharpens) the personal experience. It is not uncommon to see no one else for miles. And there is certainly no support coming your way from people along the course (except at the occasional aid station where two or three people are camped out for the day). My last words of advice: Try it – it may call you back for more.
Steve’s advice on…
Good trail-running spots: Of course Fort Clinch; the beach; through the golf course in early morning; the Greenway from Atlantic down almost to Sadler. Guana River State Park in South Ponte Vedra is also excellent.
Shoes: I personally don't think you need trail shoes down here in Florida. The trail shoes are primarily made to help in three ways: 1. water resistance 2. more rugged on the bottom to prevent bruises from rocks, roots, etc., and lugs to help on slippery surfaces 3. toe protection for when you kick rocks, stumps, etc. I believe if you were running mountain trails that have these conditions, it would be wise to wear trail shoes. But for the mostly flat trails of Florida, it's a "take it or leave it" decision to me.
And snakes: Over the years, I've only come across several snakes on the trail. You commonly hear "whatevers" wriggling under the leaves beside the trail. So they (lizards, squirrels, snakes, etc.) do a good job of avoiding runners.
Cool winter days when they are sunning and lethargic are probably the "high risk" days. But I will say that I've had more (and more serious) car and dog encounters on the roads than snake encounters on the trail — I feel safer on the trail!