Introduction / Trail Running Training
T1DCarnivoreRunner
Posts: 11,502 Member
Hello all!
First off, I'm a relative newbie to running. I've done some running for the past couple years, but sometimes have taken weeks or months off at a time. I've done some 5K's, but no organized races beyond that. My longest run (run/walk) on my own has probably been around 12-13 miles. So I definitely am a newbie.
As long as I've been interested in running and for pretty much all the time since I started trying to lose weight and become more fit (2014), I have been working FT and have been a grad student (FT most of that time). As I came up on finishing my degree, I realized I would have more time. So I figured I would try to come up with some fitness goals. I already hike very often. After a lot of contemplating of things that are all new to me (rock climbing, swimming, bicycling, kayak, distance running, etc.). Ultimately, I decided to combine my enjoyment of the outdoors (hiking) with running. At some point, I hope to do some ultra-runs on trails (I know there are some ranging as much as 100-150 miles).
Since I'm still a running newbie, I'm not going to try to do a 50K next month... I'm realistic that it will probably take years to get to that level. I'm trying to build a training plan at this point. Let me know if I missed something, but the categories I figure I need to plan are:
-Nutrition (macros and micros)
-Physical Training (strength training and cardio work / running)
-Injury prevention and contingency planning
Nutrition - I eat low carb and I'm fat-adapted. I have a very good understanding of macro-nutrients; and I can figure this out on my own. I'm open to ideas on micro-nutrients. I know that since I'm fat-adapted, I need a lot more sodium / electrolytes than most. And I take plenty of additional supplements that should be helpful, including glucosamine, carnitine, calcium, and many others.
Physical training - This is where I could use the most help. I've been looking at various articles and still have several more to read, but it looks like the theme is to work on core strength particularly. Also, it looks like progressive distance increases are preferred and to keep training runs pretty short. I just need to come up with specific plans.
Injury prevention and contingency planning - Again, I could use some help here. Almost a year ago, I twisted my ankle pretty badly on a rock while trail running. I didn't seek professional care (maybe I should have), but was hobbling for days and not running for weeks. It is still pretty weak, and I usually wear a compression sleeve to help stabilize it when running (even on roads). Also, I just discovered a few months ago (thanks to a chiropractor) that the back pain I have all the time (it is worse after higher mileage days whether running or hiking) is because my right leg is shorter than my left leg, which has caused my pelvis to become misaligned. I have some yoga-type stretching to do, and am open to adding more or increasing frequency.
Sorry for the long post, but the TL;DR version is I'm totally new to distance running and want to put together a training plan for trail running.
First off, I'm a relative newbie to running. I've done some running for the past couple years, but sometimes have taken weeks or months off at a time. I've done some 5K's, but no organized races beyond that. My longest run (run/walk) on my own has probably been around 12-13 miles. So I definitely am a newbie.
As long as I've been interested in running and for pretty much all the time since I started trying to lose weight and become more fit (2014), I have been working FT and have been a grad student (FT most of that time). As I came up on finishing my degree, I realized I would have more time. So I figured I would try to come up with some fitness goals. I already hike very often. After a lot of contemplating of things that are all new to me (rock climbing, swimming, bicycling, kayak, distance running, etc.). Ultimately, I decided to combine my enjoyment of the outdoors (hiking) with running. At some point, I hope to do some ultra-runs on trails (I know there are some ranging as much as 100-150 miles).
Since I'm still a running newbie, I'm not going to try to do a 50K next month... I'm realistic that it will probably take years to get to that level. I'm trying to build a training plan at this point. Let me know if I missed something, but the categories I figure I need to plan are:
-Nutrition (macros and micros)
-Physical Training (strength training and cardio work / running)
-Injury prevention and contingency planning
Nutrition - I eat low carb and I'm fat-adapted. I have a very good understanding of macro-nutrients; and I can figure this out on my own. I'm open to ideas on micro-nutrients. I know that since I'm fat-adapted, I need a lot more sodium / electrolytes than most. And I take plenty of additional supplements that should be helpful, including glucosamine, carnitine, calcium, and many others.
Physical training - This is where I could use the most help. I've been looking at various articles and still have several more to read, but it looks like the theme is to work on core strength particularly. Also, it looks like progressive distance increases are preferred and to keep training runs pretty short. I just need to come up with specific plans.
Injury prevention and contingency planning - Again, I could use some help here. Almost a year ago, I twisted my ankle pretty badly on a rock while trail running. I didn't seek professional care (maybe I should have), but was hobbling for days and not running for weeks. It is still pretty weak, and I usually wear a compression sleeve to help stabilize it when running (even on roads). Also, I just discovered a few months ago (thanks to a chiropractor) that the back pain I have all the time (it is worse after higher mileage days whether running or hiking) is because my right leg is shorter than my left leg, which has caused my pelvis to become misaligned. I have some yoga-type stretching to do, and am open to adding more or increasing frequency.
Sorry for the long post, but the TL;DR version is I'm totally new to distance running and want to put together a training plan for trail running.
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I think you're mostly over-thinking it and you should just get outside and do some easy-paced running, taking care not to build up your distance too quickly, as you suggest. However, I do have experience of twisting my ankle quite badly and was advised by my physiotherapist NOT to wear a compression bandage, because you want the ankle to get stronger, not always protect it so it doesn't have to.1
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... just get outside and do some easy-paced running, ...
Pretty much this.
If you have a distance goal in mind, use an established plan rather than trying to come up with something on your own.
Personally I worked up to half marathons for a couple of years, then onto marathons. I did a 12 hour race in the summer, giving me 40 miles.
Next years programme has two of those and four marathons, then next year I'll move onto 50 mi.
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If you want to get into trail running, you'll want to run trails as much as possible. Make sure you have good trail running shoes. Also strength training for core and leg work. The leg / glute training is important for hills. In road races, the winners are often tall toned people. I did a trail race in July, and the male overall winner was shorter than me, super stocky, but had powerful legs to get up the hills.1
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BeeerRunner wrote: »If you want to get into trail running, you'll want to run trails as much as possible. Make sure you have good trail running shoes. Also strength training for core and leg work. The leg / glute training is important for hills. In road races, the winners are often tall toned people. I did a trail race in July, and the male overall winner was shorter than me, super stocky, but had powerful legs to get up the hills.
Thank you for the input. I have some good trail running shoes. I know my gym has the equipment for squats, but I don't know that there will always be someone there to help spot me. There might be a lot of times that I'm the only person in the gym. I'm going to look into whether the rack has safety devices for squats. If not, my membership is up for renewal in Dec. and I might be willing to purchase a power rack and stuff that goes with it and cancel my gym membership.0 -
midwesterner85 wrote: »Thank you for the input. I have some good trail running shoes. I know my gym has the equipment for squats, but I don't know that there will always be someone there to help spot me. There might be a lot of times that I'm the only person in the gym. I'm going to look into whether the rack has safety devices for squats. If not, my membership is up for renewal in Dec. and I might be willing to purchase a power rack and stuff that goes with it and cancel my gym membership.
Hill repeats. Hill intervals, whatever you want to call them, find a hill and do some hill training once a week.
For building strength in your ankles, I find that just balancing on one foot throughout the day works great. At first I could hardly do it for a few seconds but now I can keep balance for a long time and while moving my free leg back and forth. You can do it nearly anywhere and if you're subtle about it, you could do it while waiting in line at the grocery store and such. Some study somewhere showed that athletes who did this regularly were at a decreased risk for ankle injury by a large percent.
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