There are several things to keep in mind when transitioning from road running to trail running. Running Coach Jimmy Dean Freeman shares his thoughts. From discovering local trails, to pacing, hiking and more. This is the first of several videos in our "Trail Running Basics" series.
Trail Running Basics
I'm here to talk to you about the trails. It's one of my favorite places to be. A lot of you may be running a lot of roads and you may be wondering how to transition to trail running. The first thing you may want to do is look online, find some local trail running groups, running stores, or even talk to some of your friends who are more experience in running trails than you.
You are going to get out on the trails and one of the first things you are going to do is try to let go of your pace and mileage goals. When you are on the road, it is easy to get caught up on pace per mile. A 6 mile run on road might not take you very long, while on trails this might take you 50% longer.
It is common when you get on the trails to hike a little bit, it is not a continuous run the entire time. You want to start letting go of pace per mile and focus more on your effort and your overall time on feet.
Some of the things you are going to experience on the trails are scenery, dirt and animals. It's a lot more peaceful place to be and it's a hack of a lot more beautiful.
You will realize how beautiful it can be and it's the run you will look forward to every time.
This week enter for a chance to win a $75 Path Projects gift card. To enter, let us know: "what advice would you give to runners looking to start out with or improve their Trail Running?" 1 winner will be picked at random by 4/29/19.
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Take it easy and don’t look down at your feet,look about 15 feet ahead of you and trust your brain to guide you!
Understand that you will be slower than running road. Be alright with forgetting about your pace! Listen to your body. If you need a break, take one. It’s alright to slow down, walk, and stop for a few minutes. Don’t forget to take in the views.
It is OK to walk up hills.
Success and enjoyment in trail running all comes down to listening to your body. I was a track and road runner for years before I started hitting the trails, so the importance of consistent pacing was deeply ingrained. In my first few months of trail running, I would kill myself on the hills for fear of dropping off my usual pace. Finally I figured out that pace and time doesn’t mean much when it comes to running up and down mountains — especially over longer distances! Even the elites hike in races. Listen to what your body is telling you, not your watch. If the hill hurts, back off the pace. If you’re feeling great, press on! “Hike early, hike often.” Make it your mantra.
After running my first trail race last year and my first ultra this year I have learned that finding a good mentor or coach along with several trail buddies have made the switch a successful one for me. I would also advise someone new to the trail to invest in a good pair of trail shoes (Hoka Speedgoat for me) and the right apparel for which you can’t go wrong with any of the Path Projects pieces.
Forget your pace, remember to smile and don’t forget to stop and enjoy the views!
Forget about your pace, road and trail pace are completely different. Also, be patient with distance goals, your body will need time to adjust to the unevenness of the terrain. One more thing, plan your footsteps ahead time especially if the trail is super technical.
Be patient. It can be hard to hold back when the trails scream “speed up”. Take your time and build up the strength to prevent injury. It’s all about the patience. Have fun out there!
After running my first trail race last year and my first ultra this year I have learned that finding a good mentor or coach along with several trail buddies have made the switch a successful one for me. I would also advise someone new to the trail to invest in a good pair of trail shoes (Hoka Speedgoat for me) and the right apparel for which you can’t go wrong with any of the Path Projects pieces.
Plot out where the park bathrooms are.
Bring your own hydration system with you on longer races.
Shorten your stride to account for uneven terrain. Do yourself a favor and walk/hike the steeper uphills.
Find a route you’d like to hike… and just give running it a try. You’ll be loving it in no time.
Spend more time on the trails versus the roads, even if it means running slower or walking. Learn by doing!
Hike more. Don’t worry about pace.
Leave the ear buds at home and tune in to the environment around you. Be fully aware of your surrondings