Tips on trail running?

mathiasg
mathiasg Posts: 32
edited December 21 in Fitness and Exercise
So, I have been on MFP for a several months and have dropped from 264 to 209 (6'0"). I am finally ready to leave my good friend, the elliptical, in the basement and get out there in the world. On Sunday, I ran approx 2.5 miles on a dirt trail, with some small hills. I paused to catch my breath after 1.2 miles and then repeated the same circuit. While running, I averaged about 10 min miles. I was fairly pleased with my progress, since this was the first time running in 2 months (2nd time in 5+ years).

Anyway, despite working out regularly on the elliptical for the past several months, my leg muscles were virtually destroyed by the run the other day. Both yesterday and today my thigh muscles are so sore I can barely walk. I'm glad about this and know the soreness is a good thing, but have a couple of questions:

1. How long should I wait between runs when I am this sore? Should i run every third day until the muscle soreness improves, or just push through it? If I should wait, should I alternate elliptical workouts with the running?
2. Any general tips on getting started on trail running?
3. Should I run on flat pavement to start and get my body acclimated to running before taking off onto the trails?

This weekend, I also pulled out my mountain bike out that had been gathering dust in my basement for the last 10 years. This will be the next experiment...

Replies

  • Roadie2000
    Roadie2000 Posts: 1,801 Member
    Light exercise is actually good for sore muscles, just don't run on consecutive days since it is a high impact activity and your body needs to heal, not just your muscles.

    Running on trails is much better than running on pavement, you shouldn't need to get acclimated.
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    Make sure you have the right shoes. Not all running shoes will hold up to constant trail running so definitely make sure to evalutate your footwear. In regards to the pain make sure your diet helps repair your body, i.e. get enough protein. Otherwise enjoy the view.
  • mathiasg
    mathiasg Posts: 32
    Hey, thanks for the responses. I guess it makes sense that dirt would be better than pavement. As far as alternating, I'll plan on trying another run tomorrow, regardless of soreness. I'm a little better today than yesterday...

    I am still on a MFP maxed out weight loss diet of only 1420 cals, but I do go heavy on the protein naturally. I want to keep the caloric deficit pressure up for another 15 lbs or so and then will switch to a more reasonable, maintenance mode diet. I seem to have hit my first plateau this past week or so, hovering around the 208-210 mark. Prior to that I was dropping 2-3 lbs a week with ease. The running is intended to break the plateau and work towards a long-term fitness plan that is not in a dark corner of my basement.

    Thanks again!
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