5 Mile Trail Run Prep

natalie412

I just ran my second 5K race today - 30:56 - PR for me - yay! I have a 5 mile trail run coming up mid May, and was thinking maybe I should try to do a little trail running before then. My routine right now is to run 3 times a week on the road - 3-4 miles during the week, and then longer on Saturdays -all somewhat hilly terrain, since I live on top of a hill. Last Saturday I did 5.5 miles. I would have done 6 today if I didn't have the 5K.

I hiked/ran a 2 mile trail last week and loved it. Couldn't really run though because my husband and 4-year-old were with me. I did run a couple spurts ahead of them and back, and I really do love running on the rougher terrain -- makes it interesting. I do want to keep doing my longer runs on the weekend, but I am guessing it would be really beneficial to try to get a few trail runs in before the run in May. I am sure it takes a little more agility and uses some different muscles... A little nervous about running out in the woods by myself though.

Any advice? The other 3-4 days a week I work with kettlebells working on strength (not cardio - although my heart does get up there).

BrianSharpe

My tri coaches love to use the term specificity when it comes to training. I'm not a trail runner (funny - this month's Runners World is about trail running but I haven't started reading my copy yet) but I'm going to guess that to prepare for a 5 miler you'd want to rack up some miles on the trails. There are probably some noticeable differences in the stresses placed on your body (uneven terrain etc) compared to road running.

Hopefully some experienced trail runners will chime in.

flabulous4

I'm not an experienced trail runner at all, but do you have trail shoes? I was sceptical about the difference they would make...and then I got a pair and they feel much more stable on the slippy bits and different terrain (I do a multiterrain 5K run-race once a week, quite often do a 10K run over the same sort of ground, and also run on an easier flat trail quite a lot for longer distances). Mine were cheaper than my road shoes too.

LilRedRooster

Running on trails is definitely different than running roads. I have a 5mi trail run coming up myself at the beginning of May, and to prep for it, I run about 60% of my runs on dirt, and 40% on pavement. When I'm not training for dirt specifically, I usually do about 40-50% of my runs on dirt, adding more pavement when I have a road race to get my feet and legs used to the more unforgiving surface, and less pavement overall when I'm just out and enjoying the running without a specific training goal.

I actually prefer running on dirt and trails, anyway, because I find it much more enjoyable mentally, and much easier on my body overall. The dirt provides more cushioning, so the impact is less when you add more miles. There are also a lot more varied circumstances, like rocks, sticks, animals (we have deer, skunks, snakes and even tarantulas around here to jump around), that keep more muscles in your legs, feet and ankles working differently. Logging more miles on trails, you'll definitely notice a difference in how your body reacts, especially your feet and ankles, because there is more balance required when reacting to different terrain underfoot.

Do you have areas around where there are more "inhabited" trails? Like we have a river walk that's entirely dirt, and a few trails in more residential areas that I often run during mountain lion or bear season, since my boyfriend is always nervous about me going out by myself in the more remote areas. That might help with you being out there alone, if it's not a really remote area. If you're in an area with land managed by the Bureau of Land Management, look on their website, and see if they have any areas with trails that are open to the public that are more groomed. I just ask my boyfriend, because he's a Resource Specialist in the wildlife biology department at the local BLM office here, but the websites have maps of all the areas around you with trails that are marked and managed, along with the condition they're in for the season.

LilRedRooster

I'm not an experienced trail runner at all, but do you have trail shoes? I was sceptical about the difference they would make...and then I got a pair and they feel much more stable on the slippy bits and different terrain (I do a multiterrain 5K run-race once a week, quite often do a 10K run over the same sort of ground, and also run on an easier flat trail quite a lot for longer distances). Mine were cheaper than my road shoes too.

Excellent point about the shoes. A good pair of trail shoes with more traction will make a world of difference, if you plan on doing more trails and dirt in the future. I have a pair for trails, and a pair for roads.

natalie412

Thanks everyone! I will try to run some trails before then. I currently run in Saucony shoes which apparently are for trail running! I didn't know that, but I emailed Saucony a few weeks ago, to find out which current models are similar to the ones I have, and they mentioned two different (Excursion TR and Cohesion TR) models which are trail shoes. I had just picked mine up at TJ Maxx or Marshalls before I ever got into running.

My first 5K was on grass, and I did find that a little harder. I guess I could also try to run off the side of the road more when I can.

sailorsiren13

Thank you so much for posting this i just bought some Saucony's and ran a 5k today and was wondering why i was having issues! That explains so much! Also i'm signing the hubby and i up for a 4 mile trail run so you gave me so great info for getting started. I'm going to get the latest issue of Runners world today! Anyone wants to friend me i'd would be happy i'm just figuring this stuff out on my own. doing my first 10k in 2 weeks and then start training for a half marathon in November. Have a great day.

natalie412

Its just the particular Saucony model that I have the is for trail running. They make loads of different kinds of running shoes. Mine have been great on the road, though.

nwhitley

Try to get in some trail running before the race, if possible. My long run every week is a trail and during the summer I run trails everyday (don't work in the summer). You need a different skill set for running. Trails require more balance, coordination, and strength. You want to learn to look a couple of feet in front of you so that you (I think it's called scanning) so you know what obstacles are in front of you. Basically, watch your step but don't look straight down b/c you can run into a tree (seriously!) Trails are more unpredictable, so there is the risk of falling or tripping over roots (but this just adds to the fun). Also, be prepared for a time increase. Because trails are more strenuous you will probably take longer to run the same distance on a trail than on the road.

If you can, run the trail before the race, so you know what to expect (such as sand, dirt, mud, width of the trail, roots, trees in the middle of the path, etc). Good luck!!

TKHappy

I am so glad I just seen this, I was about to make a similar post!! I'm really REALLY considering doing my first 10k in June and it is a trail run! I was going to ask for advice but I think I got my answers here!! Thank you!

P.S. Good luck on your run!

sailorsiren13

yes i know Saucony makes many different types but i suspected they were for trails by the way they were gripping so i looked them up and sure enough they were....sorry i wasn't clear enough on that.