Why You Should Love Trail Running This Spring
Why run down the boring old road when you can run through the woods? There are beautiful landscapes, birds and this solemn feeling after the run, when you know that you have survived the hills and possibly bears that could completely kill you. Cross-country running is a little different from road running, but it’s a great way to get back to nature this spring and maybe even find a way to love running again.
Of course, the routes differ by country. I live in the northeast, so when I think of trails, I think of forests, steep hills and a high likelihood of getting lost among mountain roads and stream beds. The former railways also have paved park paths and track tracks to trails that provide a smooth introduction to off-road running, requiring no training other than road running. In other areas, trails can be more rocky or sandy, climb mountains or be completely flat. Here’s what you need to know about toggling.
You will be shopping for shoes again
You found your perfect sneaker and thought you got it right. However, when it comes to trails, you can start over and find shoes designed for them.
Some road shoes have a road version, so this is a good place to start if you have a shoe that you like. Some travel shoes, as a pleasant surprise, can do great on the track. (I run on the road and cross country in Nike Free .) Here’s what you need to keep in mind:
- Clutch . If the soles of your travel shoes are flat, smooth and inflexible, they will become a hindrance on the trail. Choose shoes that stay well on wet and uneven surfaces.
- Mud and water . You may encounter mud and puddles, especially in swampy areas or in spring, and you may have to cross streams without the aid of a bridge or steps. Waterproof shoes help a little, but if you’re going to run a lot of streams, you really want mesh shoes that dry out easily.
- Depreciation . If your trails are rocky, you may need more rubber between your feet and the road. On the other hand, some runners love minimalistic running shoes. If you like the idea, try a midsole shoe until you get a better understanding of the trails in your area (how rocky are they really?), And always go for minimalist running if you’re new to it.
The basic rules for choosing running shoes are the same as for traveling shoes: comfort is more important than whether the shoes are “right” for your type of foot (the rules for choosing the “right” shoes have been bogus in most cases), and when you find that whatever you like, stick with it. To help you get started, check out these off-road sneaker tips and keep an eye out for reviews and annual shoe guides like this one .
Don’t lose the pace
If you track your pace as you run (or analyze numbers after that), a paradigm shift awaits you. On the roads, you can gauge how hard you work by how fast you run, and you can plan how long a run will take because you know how many miles and what your normal pace is. However, on trails all bets are canceled.
You may be shocked and disappointed with your first cross-country run if you expect, say, a nine-minute pace and end up running 15:00 a mile. This is fine. First, the hills are steep, and you never pick up as much speed on the descents as you lose on the ascent. Not only that, but the problem of keeping your feet on rocks, roots, or slippery terrain also slows you down. In many cases, you also work your muscles harder to avoid obstacles and constantly adjust your support. A five-mile trail run is almost guaranteed to be more difficult and take more than five miles on the road.
Here’s how to deal with this new reality:
- Stop caring about your pace . I know old habits are hard to get rid of, but try leaving your watch at home just this time, or turning off pace alerts in your running app. Accept that speed means very little on the track and judge your mileage by how you feel.
- Train by heart rate if you really want to measure effort by numbers. If your pace is slow but your heart is pounding, you know you are working hard.
- Take a walk sometimes . Running without interruptions for walking is a sensible goal on the roads, but often impossible on hilly trails. If you talk to people who race long distances, they will admit that they mix running and hiking, especially off-road, or set the pace when they know they have a few hours to go. Practice brisk hikes, especially uphill or uneven terrain; it is often faster and more efficient than a slow run.
If you want the numbers to go down, schedule time on the same stretch of trail every month or so, or just focus on how your roads are getting better thanks to the work you’ve done on the trails.
How to stay safe
When you go out on trails – especially if you go hiking for hours – you take some risk.
First, you can get lost, even if it seems to you that you are very close to roads and settlements. Poorly marked trails and confusing return paths once made me look at my GPS and see that I was in a small triangle of forest between three main roads, but from the terrain around me I could see that there was no clear path to any of the roads. I thought to follow the trail, but the trails are not showing on Google Maps. In the meantime, the sun was setting and the battery of my phone was going down.
When on a long run or hike, be sure to bring the following with you:
- Flashlight, even if you think you’ll be home before dark (famous last words)
- Portable charger for your phone
- Route maps, if possible
- More food and water than you think you need
- A space blanket or other emergency gear if you are caught in bad weather or need to stay overnight.
These are my bare essentials, but refer to the trekking safety checklists for more information. Obviously, you won’t be bringing all that gear with you on a brisk three-mile run to your local park, but if you’re planning to be away for a longer time or in unfamiliar territory, you probably still carry a small backpack or waist bag.
I got lost that night, I sent my coordinates to my husband (this was before Google suggested location sharing , which I am currently using). He grabbed the guidebook I left with him, compared it to the terrain and satellite imagery on Google Maps, and called back before the phone died to tell me the fastest way to get to the road. This is the second half of the trail safety, beyond personal gear: tell someone where you are going and when you plan to return, and leave them enough information so they can help you navigate, or in the worst case, provide directions to find a party.
First, to reduce the likelihood of getting lost:
- Learn to read footprints (usually as drawn rectangles on trees or rocks) and try to stay on the trails that have been laid.
- Go hiking or hike new routes with someone familiar with the area. In many regions, travelers and runners may have Facebook pages or other groups that you can connect with. Joining group runs can be a great way to explore the course safely.
- Follow these tips to stay on poorly signposted trails, and consider turning back before you get lost forever, when you still have time and light to get back the way you came.
Another big risk is injury. It is rare to stumble and fall on the road, but if you run the trails regularly, you will end up with a spill or two. If the matter is more difficult than skinned knees, consider how you will get home. What if you twist your ankle and find yourself two miles from the car?
Here, too, the communication lines that you set up in case you get lost will help: use your phone, tell someone where you are going, and so on. It’s safest to run with a friend if your trail is not very popular and if you don’t know if you have a cellular connection. Also consider carrying your ID in your wallet, tag or bracelet such as Road ID .
Enjoy
Despite the minor dangers, trail running is enjoyable and addictive. You cannot beat the landscape, especially if your trails lead to peaks and ridges with great views. If you like wildlife, the trails are a great place to relax; I rarely saw buke , northern shimmer, or scarlet tanager except for running along the trail.
After enough trail running, you will become a beast in the hills and wonder why your fellow runners along the road all pant and puff as the road gets steep. You will have stronger ankle and lower leg muscles, as well as faster leg work (great if you are involved in a sport where it is valuable). The next time you go hiking, you will be able to see the landscape faster than the average tourist.
If this is the right time for you, consider choosing a trail race for training (beware: trail running is addictive, which is why many races are held at an ultramarathon distance). Then, grab your shoes, drop your watch, and bring safety gear with you. Happy running!
This post was originally published in March 2015 and was updated on March 23, 2021 to add information, update links, and follow Lifehacker’s style guidelines.