As part of today’s Ohio Blogging Association’s “All State Blog Swap,” I am excited to introduce to you and welcome to my blog, Julie from ROJ Running! Today, bloggers from all over Ohio are guest posting on one another blogs as a way to help introduce one another in our blogging community. For a list of all blogs participating in the swap, please head over to Poise In Parma today. Thanks again to Julie for joining me in my blog space and don’t forget to continue following her at ROJ Running!
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Big thanks to Am I There Yet for being a part of OBA and signing up for the blog swap. To all her readers…hello! My name is also Julie and I blog over at ROJ Running. I started running in 2007 and caught the trail running bug about 3 years ago. In 2010 I completed my first 50K, in 2011 I completed my second and am currently training for a 100K. Yikes!
Now, please don’t skip out on this post quite yet. I’m not trying to get you to drink the long distance running kool aid, but I am going to share my experiences with getting into trail running. For everyone who is curious about making the switch from roads to the woods, here are my top three tips and insights.
Note: In many of my descriptions I refer to ‘racing’, to keep things simple, let’s all agree the same ideas apply to both training runs and race runs.
#1. It’s going to use different muscles.
This may seem obvious, but for me it wasn’t black and white as to what those different muscles were and how to tone them before a run. The first thing I noticed about trail running is it is both harder and easier than roads. What I mean by this is when I run on roads I am constantly slamming my feet down into tough unforgiving pavement. In this aspect running trails is easier for me. On the flip side, when running on roads it is usually easy to see what is ahead and the terrain is generally the same the whole route, maybe a few hills. When running trails, depending on the recent weather there may be mud, rocks, trees, animals or other people on a single track trail. Each person will decide what is easier for them, and which new muscles it challenges, but everyone can agree it does use a different set. The below picture is from the Buckeye 50K 2011. When you’re on a hill and wishing there were stairs instead, think of this image and the “piano keys” 88 steps.
Image may be NSFW.
Clik here to view.
Moving on to training…if you are like me when I started running, and even much longer after, you have not invested much time working on your c-o-r-e (it’s a 4 letter word to many). In fact you may believe legs are the only thing in this game. Not true. The different muscles you’re using? It’s your back, your sides, your arms, your chest, your abs, obliques and so many others. They are needed to stabilize movement, to catch a fall or tackle a hill. Get to the free weights or machines ASAP, do your crunches and your planks…you’ll thank me later. If not and you push through the pain, you may end up in physical therapy or the chiropractor’s office. Trust me, that isn’t a way to spend the summer.
#2. Run for distance and not time.
If you’re hoping to get into trail racing, forget looking for your first 5K. You may be lucky to find a 4 mile race. Most trail races start at 5 miles and only go up from there. If you’re into half marathons, better know your conversation rates because trail races will call it a 25K and you’ll be running 15-17 miles instead.
There are a lot of reasons people run for distance and not time. As I mentioned before, the routes are unpredictable, you may get out there and the mud and down trees add 30 minutes to your training, or the route is unexpectedly less crowded and you zoom through even the toughest sections. Unlike the road where you can stop at any point, cut through some yards or businesses or grab your phone and call for a ride, the trees are in your way for a lot of trails. Either you backtrack completely or you finish the loop/route to get to the trail head or parking lot. Also, be prepared to take a hit on your pace. Chances are you are not going to make a 1:1 transition. When I started using trails, I found my road pace was between 9-11 minute miles. My trail pace? 15-20 minute miles. Even now I run around a 9-10 minute road mile and on a good flat trail my pace is 10-12 minutes. For a long distance race, I’m pleased averaging a 15:00/mile pace.
#3. You’re probably going to need different fuel
This one may be debated, but in my experience, if you’re running for a longer time, with fewer rest stops in between and burning more calories from the extra muscle involvement, getting the nutrients you require will involve a switch up in fuel. And if it doesn’t, than be prepared to carry your own goods during a race because aid stations will be stocked differently.
Hydration and nutrition are very personal topics and something everyone must learn on their own. In regards to hydration, I wrote a post last year on Nathan Hydration products, if you’re looking for a carrier. Personally I like a waist pack with different bottles. Then I can carry water and an electrolyte drink. My friend Gale likes a waist pack with a single bottle on the small of her back. Another of our friends swears by a vest (like a book bag for water). Some people respond well to water, others to sports drinks or the like. Another reminder about aid stations, they’re not located every half mile. They are probably not located every mile. For longer races they will be every 4-6 miles. Given it is taking longer to complete the distance….do you know what you need?
What about food? Trail runners eat junk food. I shouldn’t say it like that…but it’s true. Road races, there are GU or Hammer Gels, oranges, apples, and bananas as options at many races. Trail running? The aid stations have bowls of M&Ms, cookies, PB&J sandwiches, potatoes, crackers and other various treats. If those are not your cup of tea, be prepared to carry your own when you start racing. The below photo is part of an aid station from the Burning River 100 miler in 2010.
Image may be NSFW.
Clik here to view.
Obviously those three tips are not the only things you need to get started, but they are a start. Discussions on shoes or gear become more detailed depending on your local terrain and current weather.
Not sure if trail running is for you? Ask yourself:
Do I want a challenge?
Do I want to see parts of where I live from a new perspective?
Do I need a chance to unwind and be alone with my thoughts?
or
If you have found yourself falling out of love with running, I suggest trying trails. I found trail running forces you to get in touch with your body and allows you to reach out to the running community. People DNF without a care, people support each other instead of competing, Garmins are interesting because of the hill data they display not because of the pace, and many people don’t even know their finish times. As with any new activity I suggest reaching out to a local community or club. They can often help you find good, safe trails to get started and can even help find an event if that’s your thing.
Thanks for joining me today and I leave you with these three important terms.
Hiking Trail – Does not always mean flat and easy
Technical – Usually indicates a large number of rocks, roots and other objects making the trail bumpy
Hilly – This should be self explanatory. I add it to point out technical doesn’t mean hilly and hilly doesn’t mean technical. Plenty of trails have huge climbs, with minimal rocks and roots
Happy Trails! And don’t forget to join me over at ROJ Running for even more trail, training and life adventures.