Discussion
At the risk of sounding facetious:
1) Find a trail
2) Run down it
Really not a lot more to it than that. You don't need any special kit or training and it's generally held to be better for your joints than road running, as there is more variation to your gait and stride, also the surface tends to be more forgiving than tarmac so your knees take less of a pounding. You get better views than sticking to the road as well.
1) Find a trail
2) Run down it
Really not a lot more to it than that. You don't need any special kit or training and it's generally held to be better for your joints than road running, as there is more variation to your gait and stride, also the surface tends to be more forgiving than tarmac so your knees take less of a pounding. You get better views than sticking to the road as well.
Canute said:
I don't even run right now, but I make the gym a few days a week, however I have a desire to start trail running and was thinking this could be quite an injury-prone form of exercise, am I right?
Also, any tips on how to get started?
Thanks
My local running club incorporate a trail run once a week. I've been doing them for three years now without mishap.Also, any tips on how to get started?
Thanks
I also tend to prefer organised trail runs to road runs, particularly at this time of the year.
To get started you'll need to be able to run (obvs), and you should look at getting a head torch for evening runs and some trail shoes. Best way would be to join a local club and run with others IMO.
My 'trail' running is limited to running footpaths/bridleways in the SE of England so nothing too radical. Since i've been running on this terrain i've found I'm injured less than when I used to pound the pavements. The key is to not try to go too fast on tricky terrain and obviously pay more attention to where your foot landings are.
Don't over think it...get out there and enjoy running in the countryside and away from the cars!
Don't over think it...get out there and enjoy running in the countryside and away from the cars!
As mentioned before. Get some trail shoes. Find trail. Run.
an O/S map of your local area will show public footpaths to plan a route. I think you can plot routes on the app too which might help if you are new to it.
I try and add in a trail run once a week to keep things interesting and it's probably 20%+ effort over road running.
an O/S map of your local area will show public footpaths to plan a route. I think you can plot routes on the app too which might help if you are new to it.
I try and add in a trail run once a week to keep things interesting and it's probably 20%+ effort over road running.
Trail running is awesome, running through the traffic free countryside, undulating surfaces and gradients and softer underfoot.
It one of the only ways a lone bloke can enjoy the countryside without a dog or bike that doesn’t make you look like you’re up to something dodgy.
If you’re just getting started maybe try one of those couch to 5 (or 10) k apps or plans.
If you’re looking at routes just look for footpaths or better bridlepaths on a map app. Some footpaths are pretty rubbish though (overgrown or very waterlogged in winter etc) depending on where you live.
It one of the only ways a lone bloke can enjoy the countryside without a dog or bike that doesn’t make you look like you’re up to something dodgy.
If you’re just getting started maybe try one of those couch to 5 (or 10) k apps or plans.
If you’re looking at routes just look for footpaths or better bridlepaths on a map app. Some footpaths are pretty rubbish though (overgrown or very waterlogged in winter etc) depending on where you live.
Edited by anonymous-user on Monday 21st October 12:09
I mainly road run out of convenience but I do like to do the odd trail event over the autumn / winter months just to mix things up a bit. Most of the trail stuff I've ever signed up for entails attempting to run (walk) up some massive and steep hill somewhere on the route and inevitably a lot of mud too, character building if nothing else 
I will go off road in the summer months as the lighter evenings allow me to run a riverside / canal loop but I wouldn't really call it a trail run.
Never had a problem with injury, just get some trail specific shoes for grip and be aware that wherever you're putting your foot may not necessarily be flat or solid. Just try to be quite loose and let the run flow. Only time I had issue was doing two events in one weekend with an already slightly dodgy back from something else, in retrospect it was a bit daft attempting this
I will go off road in the summer months as the lighter evenings allow me to run a riverside / canal loop but I wouldn't really call it a trail run.
Never had a problem with injury, just get some trail specific shoes for grip and be aware that wherever you're putting your foot may not necessarily be flat or solid. Just try to be quite loose and let the run flow. Only time I had issue was doing two events in one weekend with an already slightly dodgy back from something else, in retrospect it was a bit daft attempting this
Edited by C0ffin D0dger on Tuesday 22 October 08:52
I've been fell running for years now, competing regularly, and you very rarely hear of any nasty injuries. A few twisted ankles and grazes is all I've ever suffered and that's with running/racing completely off-piste over the high fells of the Lakes and Scotland - if I'd stuck to trails/paths I'd probably have had even fewer mishaps. It's just loads better than road running in every respect IMO - love it love it love it!
Edit: I would say that if you are starting at this time of year then it's going to be worth getting some proper trail shoes as road shoes are hopeless on mud. Though you sort of get used to it as part of the fun, if you fall on your arse too often at the start it could put you off! They needn't be expensive - Adidas Kanadias for example are perfectly good and can be had for £40-ish.
Edit: I would say that if you are starting at this time of year then it's going to be worth getting some proper trail shoes as road shoes are hopeless on mud. Though you sort of get used to it as part of the fun, if you fall on your arse too often at the start it could put you off! They needn't be expensive - Adidas Kanadias for example are perfectly good and can be had for £40-ish.
Edited by Roger Irrelevant on Tuesday 22 October 13:20
I've done a fair bit of trail running over the years, sadly not as much these days. The biggest risk is probably a twisted ankle if you don't watch your footing (lots of ruts & roots along good trails). Many trails can also undulate quite a bit so, having at least a base level of fitness would probably make things more enjoyable.
Other than that, get a decent pair of trail running shoes and away you go
Other than that, get a decent pair of trail running shoes and away you go
Trail running is the best, its also the gateway to ultras, overnight stuff and a variety of weird and wonderful friends and acquaintances!
Generally trail runners and the community are far more relaxed and sociable than road runners.
Enjoy the views, hills are a great training tool!
Generally trail runners and the community are far more relaxed and sociable than road runners.
Enjoy the views, hills are a great training tool!
Edited by PistonTim on Tuesday 22 October 14:05
Find trail. Run.
Your local trails may dictate whether you can get away with road shoes (flat/rolling hardpack, canal towpath etc.) or more technical and muddy, requiring a more appropriate shoe. A good shoe may be an offroad version of an existing road shoe you get on with. Asics do on and offload versions of the GT2000 series.
Think in terms of time on feet, not distance and average pace, remember to look at the views, walking steep hills isn't wimpy (up or down...) and have fun.
Your local trails may dictate whether you can get away with road shoes (flat/rolling hardpack, canal towpath etc.) or more technical and muddy, requiring a more appropriate shoe. A good shoe may be an offroad version of an existing road shoe you get on with. Asics do on and offload versions of the GT2000 series.
Think in terms of time on feet, not distance and average pace, remember to look at the views, walking steep hills isn't wimpy (up or down...) and have fun.
Smitters said:
Find trail. Run.
Your local trails may dictate whether you can get away with road shoes (flat/rolling hardpack, canal towpath etc.) or more technical and muddy, requiring a more appropriate shoe. A good shoe may be an offroad version of an existing road shoe you get on with. Asics do on and offload versions of the GT2000 series.
Think in terms of time on feet, not distance and average pace, remember to look at the views, walking steep hills isn't wimpy (up or down...) and have fun.
This is the bit I found toughest - just focused on covering ground, not hitting pace targets (in the way I would on a 5/10k). Did my first 50K in 5hr 30m as I blew up at 30k in while trying to do 5 x 10k at 1hr each. An easy 10k but (it turns out!) not the way to do 5 of them! (not at 16 stone anyway!)Your local trails may dictate whether you can get away with road shoes (flat/rolling hardpack, canal towpath etc.) or more technical and muddy, requiring a more appropriate shoe. A good shoe may be an offroad version of an existing road shoe you get on with. Asics do on and offload versions of the GT2000 series.
Think in terms of time on feet, not distance and average pace, remember to look at the views, walking steep hills isn't wimpy (up or down...) and have fun.
I now go out and do long runs where I feel like I'm almost slow running/walking at the start....but by 2 hours in I've covered loads of ground, still feel good and moved through some stunning countryside. Its a great feeling to be up one hill....see another in the distance and a short while later.....youre up that one instead!
Running is associated with more injuries than cyclin or swimming, yes. However, if you're smart you can avoid injury as follows:
- Pace. Take it easy, even walk/run/walk if you're new to running. Even world record holding runners spend the majority of their time running a lot slower than their race pace (for elites it's generally about 80% of their time slow, and only 20% fast). Competitive runners will have speed sessions in their week, obviously, but these should only be undertaken with a solid base of easy miles under your belt to get your body used to running.
- Form. Read into correct running form, or even better, go and see an expert who can watch you run. If you make changes, make them gradually, don't just suddenly change.
- Mileage. Start small and build up gradually, no more than 10% per week.
- Warm up. Always warm up before running with brisk walking, a slow jog, and then specific movements. There are lots of good videos on You Tube for warm up routines. Do not skip this bit! As you get more experienced you'll learn what works for you and what doesn't, and you'll pick up warm up moves that target weaknesses you have.
- Stretching after running. There's a lot of debate over this, but most coaches recommend stretching after running. As above, as you get more experienced you'll learn what works for you and what doesn't, and you'll pick up stretches that target weaknesses you have.
- Rest days. Give your body a chance to recover after running, so get good food and good sleep, and remember that alcohol interferes with recovery. At first if you're new to running I wouldn't ever run on consecutive days. Even very experienced runners will usually have 1-3 days of rest in their week, and days where they do other sports (known as "cross training").
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