Fall is a runner’s paradise. The cooler temperatures, the bright changing leaves, and crisp air all practically beg us to go outside for a run. Most goal races have come and gone and off-season is here. It’s a great time of year to use the fitness you’ve built up over the summer to try something new. Enjoy the weather and explore new locations with trail running!
Trail running has a number of benefits that can translate to improved road fitness. Trail running has softer surfaces, which can lead to fewer injuries. Most trails are hilly, which can improve power, strength and speed. Technical trails also work more stabilizing muscles and fast footwork that running on road.
For me, the mental break and incredible trail running community keeps me coming back. Trail running is a way to immerse yourself in nature, forget about pace and just run!
Here are 5 top trail running tips to help you go from asphalt to dirt paths this fall:
1. Trail Etiquette
There are two types of trails, single-track and multi-track. Single-track means the trail is the width of only one bike. Multi-track means two or more bikes can fit across. Whether you are on single track or multi-track trails, runners yield to bikers and horseback riders. Step slightly off the trail if needed to let them pass. Downhill runners also have the right of way (hi there, Gravity).
When running in a group, leave at least 5 yards between you and next runner. That way if the person in front trips and falls, you won’t accidentally step on them or fall yourself!
On a group run, call out “Bike up” if a bike is coming towards your party, or “Bike back” if bikers are trying to pass your party. It’s common practice to announce how many people are in your group. For example, if I were the lead runner in a group of three, I would say, “Two back” so that the bikers know how many more people to expect. If I were the last person, I would say “Last one” so the bikers know the path is clear.
2. Lace Up
Trail shoes are different than road shoes. Trail shoes are traditionally heavier, with deeper treads that provide more grip and traction. The soles of trail shoes are also more durable, designed to protect against roots, rocks and other rugged terrain.
For the trails around Illinois, you can typically get away with using road shoes on multi-track trails (Waterfall Glenn, Swallow Cliff main trail, the yellow loop at Maple Lake). Multi-track trails are usually crushed gravel paths that road shoes can handle. However, you would need specific trail shoes for single-track trails or inclement weather days.
3. Effort Not Pace
Due to the hills, varied terrains, and occasional obstacles, trail running can be a lot more demanding than road running. Focus on running by effort instead of by a specific pace. Slow down and enjoy being out in nature, going at a relaxed trail tempo instead of comparing your pace to road.
For newer runners, I recommend running for a certain time instead of a specific distance. Your body is working a lot harder than it does on road. All those stabilizing muscles have to work more to keep you balanced, and the changing terrain means constantly changing paces.
4. Respect the Environment
Leave the trails better than you found them. If you eat a gel or other nutrition product, keep the wrappers until you find a trashcan. If you see wildlife, remember that you are in their home! Keeping the trails clean and safe will make them last longer.
5. Carry Fluids
Out on the trails, there are no water fountains. Carry your own fluids! Your body works harder and you will probably need to drink more than on road. I recommend a hydration pack that has capacity for water bottles, or room for a water bladder. Lots of packs also have pockets where you can carry food, keys, phone, or an extra clothing layer.
Overall, trail running is a great way to get off road and in to nature. You’ll gain both physical and mental benefits that will help improve road fitness too! If you want to test your trail legs in a fun relaxed atmosphere, join EDGE at the Flying Pug Race on October 28th.
As I trained for the Rio Paralympics, EDGE was the perfect place for me to recover in between my grueling workouts so I could perform my best day after day. It all paid off when I earned a bronze medal in Rio! Whether it's for bike, run or strength training, recovering in a pair of recovery boots, drinking a cup of coffee or chatting with the members about their past and current races, it is one of my favorite places to go - EDGE Athlete Lounge has become my second home!
I use EDGE for both training and recovery… having the Woodway treadmills and a room to do weights and other-related strength exercises when I need them is very helpful and convenient. Without question, utilizing EDGE on a consistent basis has helped me stay injury-free. In fact, as someone who has a history of being injured, since joining EDGE, I have yet to experience a significant injury. I attribute that largely to having ready access to state of the art recovery tools that EDGE provides its members with.
I will be racing the Boston Marathon in April, a race in which I am targeting a sub-2:30. Bearing that Boston goes according to plan, I intend on attacking a 2:25 clocking at the 2017 Chicago Marathon! Furthermore, I am planning on breaking 15:00 in the 5K and 1:09 in the half-marathon
EDGE helped me fight my way to the title of North American Cycle Courier Champion in 2016 and I’ve got 2017 in the crosshairs. As a full time bike messenger and a professional cyclist, my schedule allows very little time to give my muscles a break. The amazing staff and facilities at EDGE have allowed me to give my body the much needed recovery it needs between rides and have helped me ride farther, ride harder, and ride stronger than ever before. Fresh legs TRULY bring FAST TIMES!
