From Road to Trail

I went from road running to trail running during the summer of 2020 and have never looked back. Throughout this process, I have had to adjust my views on hydration, gear, pace, and technique and be aware of the safety of being in the elements. Even though I had run for years before I started to run on trails, I made adjustments. Trail running means that you are off a paved course. This could mean a gravel path or a mountain biking trail, out in the woods, or a forest service road. Trail running can be as difficult as you make it. There is something for everyone, from a casual 5k to a 100-mile race.

Running Technique

           The first thing to consider is that the surface you will be running on will be more variable. Frequently you will be on a hiking or mountain biking trail; rocks, tree roots, and loose soil. Look ahead at what you are about to encounter. I aim for about 10-15 feet in front of me and plan the most efficient route accordingly. Especially when starting, don't be afraid to slow your pace down. It will increase as time progresses as you improve in finding the path of least resistance.

It is also essential to pick your feet up more than you think you need to. Road running, you can get away with a shuffle when you get tired. That doesn't fly on the trails. I still have a scar on my shin from tripping at full speed less than a mile into a run. So, picking up your feet is critical to avoid catching the end of a rock or root.

It is beneficial to shorten your stride, keeping your feet under your body stable, which makes you more able to adjust if the ground is muddy or sliding in some way. Always be aware of what’s under your feet, but try not to stare directly at your shoes. That hunches your body forward, which can impact effective breathing.

           Trails can have some significant elevation gain and loss. It's okay to slow down going up a hill, and there is no shame in walking up a stretch of considerable elevation change. Speed hiking can frequently be a more efficient way to get up a particularly steep section. If you are running up the hill, shorten your stride further and again be aware of hunching over, which is a natural inclination.

Pacing

           Due to the variable terrain, expect your pace to be slower on the trails than on the road. I average about 12-15% slower on the trail than my road runs. When I road run, I constantly look at my splits and try to push myself faster each mile. It was tough to kick that habit when I started trail running. Remember that terrain will change drastically from mile to mile, and it's essential to be kind to yourself when your pace reflects that. Also, remember that each trail you are running will be different, with different grades throughout. I gauge my pace more on the perceived rate of exertion than actual split times.

Hydration and Fuel

You are out in the elements more on trails and further away from roads, gas stations and other people, which means you need to prepare. Hydration is a crucial thing to make sure you have on runs. Once I get past 4 miles, I always have a water bottle on me. There are handheld running bottles, hydration belts, packs, and vests. When getting into multi-hour long runs, having one of your water bottles have some electrolytes also comes in handy. Many runners refer to it as a bonk bottle, and it helps replenish lost salts.

With the addition of water, bringing additional fuel, such as gel packs and bars, also becomes vital once you start to get into runs lasting over an hour. I carry gel packs once I hit six miles, but remember to cater to your needs. Once you start running, you can gauge when to replenish.  

Shoes, Layers, and First Aid Kits

           I will admit that I have done a few trail runs in my regular road shoes, but trail-specific shoes are far superior once you get into them. I understand if you are starting something new to avoid shelling out money for it right away. If you fall in love with this sport, shoes would be the first thing I recommend investing in. They are designed with bigger treads and slightly beefier soles. It is meant to help reduce the risk of slipping and is more stable. On uneven ground, it becomes beneficial.

           The next thing to consider is layering. Like many sports and outdoor activities, when choosing layers, go with a moisture-wicking material. Merino wool or synthetic blends are excellent. On longer runs, I usually bring a lightweight running jacket. It is a breathable material and provides an extra layer of protection. In shorter runs, the layering is less critical, but if you are out in the wilderness, remember how far you are away from facilities. Look up the weather and plan your layers accordingly.

           The next one is a first aid kit. Again, if you are on a short run and relatively close to help, take what you feel is appropriate. However, if you are on a multi-hour trek, you may be far away from aid if you should fall. Bringing some first aid kit is beneficial, as well as having someone know where you are in case something happens. Safety is always something to keep in mind.            

Things to keep in mind when on a run

           When figuring out where you will go running, knowing what you might encounter is handy. Many trails are multi-use or mountain biking trails. People move quickly on mountain bikes, and it's good to be aware of them. I only run with one earbud in, so I know when someone is coming up on me. It is also good to be mindful of the animals you could come across. I came across a bunch of moose on my runs in Utah, but when I moved to Montana, running with bear spray became normal.

           A lot of the time, there are also local running groups. Finding one of these groups or a buddy can make the process so much easier if you are still trying to figure out where to start when picking out a run. Start where you are comfortable and move on from there.

Have Fun

           At the end of the day, running is running. Find the trail, road, or track that brings you joy when you get out there. Running is hard, and a lot of the time, I question why I do it, but I always keep on coming back. Remember to go at your own pace and do the run that works for you. If some of the things I said felt intimidating, remember that it all depends on your chosen run. You can start at a local park or a trail you have hiked several times. Whether you are planning on gearing up for an ultra-marathon or just about to do your first 5k, what is essential is that you are out there and doing it.