Question:I am intersted in learning more about trail running because it seems like
an exciting sport that I would like to get more involved in. I have a few
questions for the avid trail runner:
1. How long are the typical workouts? What about warm-up and cool down
times?
2. How many workouts do you do per day?
3. What temperatures/humidities do you work out in?
4. What is the best outer-garment/pant clothing system to wear while
running?
5. What about undergarments?
6. What kind of socks do you wear?
7. What kind of shoes do you wear?
Answer:
I, too started to do some trail racing this year. I have run on trails
just for something different for years to add to my triathlon training. I
found that a good sturdy shoe like the Addidas Trail shoe works the best,
but have also run in some sturdier Nikes. As for everything else, I found
that just the normal running equipment works well, I'll also wear a water
bottle belt durning the summer, but I would rather run the trails in the
fall and winter because of the no follage. I ran two trail runs this
winter in Nov and Dec and had a great time. First race was a 10K, but
there were also the options of 13mi, 50K, or 50 mi. Would like to try the
13mi next yr. Did a 7.3mi run in Dec on a much tougher course, but we got
lucky with the weather-sunny, and 40 degrees. (I live near St. Louis,
today we have 7in of snow, 3 degree temp and -35 degree wind chill!
Heading for the treadmill)
I run in the backcountry on Sundays, and these are usually 4 to 8 hour easy runs,
ranging from 10 to 15 miles right now. I want to get the milage up and the times
down, but am more interested in running specific legs of the trail well. I carry
birding glasses, and play with plant and bird identification, and keep an eye on
the tracks and scat. There is an abundance of wildlife where I run, including
cougar. I may or may not take a horse along for company - and to carry extra
clothes and water! Many of my favorite trails are off-limits to horses. My focus
is having lots of fun, although I keep track of all my point-to-point times and
get agressive about improving my times. I started out slow, one hour of hiking
and running in local parks.
My lunchtime weekday runs (on levies) are 60 to 90 minutes.
Warm-up and cool-down is slow running until it feels right. I've started morning
yoga workouts (15 to 30 minutes) to help get the rigidity out. I'll often do easy
stretching after I've warmed up well. Stretching is important for me.
I run 4 to 5 days a week, sometimes twice a day. I also life weights, ride horseback
and sometimes do step aerobics. I also hike quite a bit. I average 30 miles a week,
but want that to increase this spring, as I want to run a marathon.
I live in California, so I run in all weather. I grew up in Pennsylvania, so the
weather here is always great for running. I run when it's raining buckets, and just
wear poly propolene and a good hat, I pack a pocket poncho in case I become
running-disabled! And dry socks, in case I wade a creek and the wet socks get too
cold. In the heat, I stash water on the way out, and try and run in figure "8" loops
so that I can get to my extra water when I need it. Or I carry a filter.
I wear tights and layered tops most days. I often carry a daypack if I'm going way
back, because I like to have lots of water or a water filter, and warm clothes. And
plant and birding books, power bars, a good knife and a small first aid kit. I carry
tons of crap, because I run for pleasure as much as anything. I often carry clippers
and wire-saw for trail maintenance.
I always loose the little-toe flex points after a few wet runs, but am
happy with them otherwise.
The only difference between trail running and other running is you
might buy a pair of shoes designed for trail running although most
people do not. Otherwise, watch your footing.
I recently have switched to trail running and
it is vastly different from the easy 8miles I used to do on a flat track!
I can't run on the streets in Cyprus because of the fumes and psychotic
drivers here and I can't run on side walks because that is where people
park their cars. THey don't have any local tracks, so I am stuck with
trails. So far, it is very confusing to me. When you add very steep
hills and rocks, you are suddenly discovering new muscles! Since I have
never run so many hills before, I have no clue as to how my time is
compared to the distance. I guess it is something I will have to work
out as I get more experience with trails.
I just wear shorts and a t-shirt right now but that is because the
temperatures stay about 18-19C right now. It will be much worse in
June and July with temperatures at 40C. My workouts are only about 45min
but I am now discovering that butt muscles have a function other than
sitting on them. :) hope to start getting a longer run in soon.
The only difference between trail running and other running is you
might buy a pair of shoes designed for trail running although most
people do not. Otherwise, watch your footing.
I tend to disagree. "Road" shoes are Okay when the trails are nice
and clean and smooth and dry. But the world is seldom constructed
in that manner. "Road" shoes are worthless when trails are slick
or muddy, or even snow covered (IMHO). Unless of course you enjoy
skating and sliding. "Road" shoes also tend to thin soled, so that
a rock/stick/twig jabs right through. I will make allowances for
"road" shoes that have aggressive sole patterns work okay at best.
"Road" shoes also tend to have light weight uppers - which is of
considerable importance when you kick a rock/stick/small animal etc.
I find that once the trail get damp (about 9 months a year here in
the Northwest), only a good aggresive stiff shoe allows sure footing.
Anything less and you end up hanging on trees, in bushes, or scraping
mud off after taking a corner a bit too fast.
What an interesting change in discussion. Usually people try to
define the best road shoe, and now we segway to trail shoes. As a
fellow trail nut I'll add my two pennies. You are both right.
If you want to to play with numbers, Sean is most correct. Most trail
runners tow the line with regular road shoes. Most find those those
explicitly tagged "trail" shoes much like 2x4s. While muddy conditions
challenge the best, it's just a matter of finding a shoe with a bit
of tread. Saucony or Addias are two examples. There are many that
actually like to wear a very light weight shoe so they can "feel" the
trail. I even know one individual, one who reads this group, that
attempted a 100 mile race in track spikes, thinking the spikes
would give him "traction". Obviously, the other end of the spectrum.
