Trail running

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2009-08-27 10:07 AM

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Champion
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Alabama
Subject: Trail running

For the first time in my running career, I ran this past Sunday on trails and a gravel road.  I did this becuase that is where the triathlon I did took us.  4.65 miles on trails and gravel roads.  This was on Sunday.  Monday morning I could barely walk!  My left knee was swelled up like a Christmas turkey!  I'm coming off of an injury and have not been logging many running miles.

The bike was only 20 miles but I pressed 110% the whole ride so that might be a factor too.  I biked 52 miles the previous Sunday w/o any issues so I don't think the biking hurt me. 

Since I have never had knee issues, I'm wondering is maybe the uneven surface of the trail and gravel road twisted/torqued my knee is ways it was not used to?

Thoughts?

 

~Mike

2009-08-27 10:41 AM
in reply to: #2373856

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Elite
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PEI, Canada
Subject: RE: Trail running
How uneven was the trail?  I run on trails all the time and find them better for my knees than the roads but our trails are flat and firm.
2009-08-27 11:14 AM
in reply to: #2373856

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Expert
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South Florida
Subject: RE: Trail running
I usually run on asphalt, and sometimes on a woodchip path. I was traveling for work and the hotel was near a gravel road/doubletrack trail and I ran on it almost every day without problems. I liked it better than paved and ran farther on it each week than usual.
2009-08-27 11:22 AM
in reply to: #2373856

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Extreme Veteran
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Huntington Beach, CA
Subject: RE: Trail running
What shoes where you in?  IMO a good trail shoe makes a huge difference, the heel is wider, a stiffer mid-sole which helps diffuse the result of the odd impacts on your foot...Salomon makes the pair I use.

But then again I did a 5 mile trail race earlier this month with a guy who was barefoot and he crossed the finish line first so take my advice with a grain of salt.
2009-08-27 11:25 AM
in reply to: #2373856

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Champion
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Dallas, TX
Subject: RE: Trail running
I think your knee is just hurt from running... trail or no trail. I don't really think the trail had any additional effect on it. Maybe I'm wrong?

Trail running has never produced any new injuries for me.

Ice it down and rest.

2009-08-27 12:37 PM
in reply to: #2373856

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Member
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Ventura County, California
Subject: RE: Trail running
I train 50/50 on-road/off-road and I always feel better (knees, joints, muscles, everything) after a trail run than a comparable road run.

2009-08-27 1:23 PM
in reply to: #2373856

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Regular
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Oregon City, Oregon
Subject: RE: Trail running
Any chance you tripped, banged or otherwise injured your knee during the run?  Was it flat or hilly?  Perhaps there were steeper sections that you're used to running, both up or downhill.  Generally, I find trail running to be easier on the joints than pavement/cement.  But I've also had more close calls running on trails (mainly slipping on mud).
2009-08-27 1:31 PM
in reply to: #2374476

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Champion
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, Minnesota
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Subject: RE: Trail running

I often run on a "trail" (or so I called it) that is made of crushed limestone and is pretty straight. 

Then, in a du earlier this year, I ran on a REAL trail.   I learned from this that there are many variations on the concept of trail.

I suspect this trail run is the cause of you.  Not wearing proper trail running shoes, etc, was a lot for the body to handle.  I suspect after rest you'll be fine.

2009-08-27 1:48 PM
in reply to: #2373856

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Champion
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Alabama
Subject: RE: Trail running

Thanks for all the thoughts/ideas/suggestions.  It's been getting better...slowly.  I never runs tails in training because I'm so clumsy and would end up with a twisted ankle or worse.

 

~Mike

2009-08-27 1:54 PM
in reply to: #2374566

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Elite
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Gilbert, Az.
Subject: RE: Trail running
Rogillio - 2009-08-27 11:48 AM

Thanks for all the thoughts/ideas/suggestions.  It's been getting better...slowly.  I never runs tails in training because I'm so clumsy and would end up with a twisted ankle or worse.

 

~Mike



I run after tail all the time in training.

However, I do feel constrained to point out: Never do anything on race day you haven't done in training. Tongue out

John
2009-08-27 2:19 PM
in reply to: #2373856

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Expert
1123
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Falls Church, VA
Subject: RE: Trail running
usually it's the tougher terrain (more hills) that makes me feel the trails in my legs more than running on the roads

2009-08-27 5:00 PM
in reply to: #2373856

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Champion
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Albuquerque, New Mexico
Subject: RE: Trail running

The unevenness of a trail (something besides a converted railroad bed with crushed limestone) can have an impact.  For me, it was much better than running on concrete. 

Something new, and your knee probably reacted to the change in stress.  It's also much more difficult to run fast on the trail, particularly with steep up/down sections.  If you were trying to run at your "road" pace, it's easy to overdo it.  We were often 1-2 minutes per mile slower on the trail. 

2009-08-28 7:26 AM
in reply to: #2373856

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Master
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Subject: RE: Trail running
Running trails is definitely different enough to feel much more difficult and make you sore. The uneven surfaces and more up-and-down take some getting used to. There's a race near here with a trail run, and it was a shocker my first time. Now, I get out and do a couple of trail runs in advance, and it makes a big difference.
2009-08-28 9:24 AM
in reply to: #2373856

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Veteran
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Subject: RE: Trail running
Most of my running is on dirt and gravel easements in front of the homes in our neighborhood. A lot of it is really uneven, some hard dirt, some soft and I don't have any problems. But one night I ran alongside an aqueduct that had dirt roads that were hilly and slanted uphill. We went a little further than planned and walked a lot of it very fast. My hip was actually sore for weeks after that. I really think it was the angle of the road more than the unevenness of the terrain coupled with the extended distance. I've avoided that aqueduct since.
2009-08-28 10:20 AM
in reply to: #2376080

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Champion
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Subject: RE: Trail running
i've done most of my running this year on pretty uneven trails.

has helped a ton, but, after the first 2-3 runs my ankles kill me, after that and a bit of rest i am always fine for hte rest of the year, but those first few after run days are brutal due to so much more movement.

fwiw, i have found myself, and heard from a lot of good runners, not to wear trail shoes unless you NEED them for the terrian, dont just wear them because you are going off road.
2009-08-28 4:03 PM
in reply to: #2376242

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Expert
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Falls Church, VA
Subject: RE: Trail running
newbz - 2009-08-28 11:20 AM i've done most of my running this year on pretty uneven trails. has helped a ton, but, after the first 2-3 runs my ankles kill me, after that and a bit of rest i am always fine for hte rest of the year, but those first few after run days are brutal due to so much more movement. fwiw, i have found myself, and heard from a lot of good runners, not to wear trail shoes unless you NEED them for the terrian, dont just wear them because you are going off road.


I did most of my trail running this year on my road shoes.. I bought a pair of specific trail shoes since they were at the end of their life, but the only real reason I need a pair is for the creek crossings.  Running in soaking shoes is horrible, i did that once with my road shoes and I won't do that again.  I do most of my trail running on the popular mountain bike trails around here, so there are plenty of things in the trail.  You should be avoiding most rocks and roots anyway, and the trail shoe doesn't offer that much more protection against them unless you're getting a highly specific trail shoe (read, not one from the popular road shoe manufacturers).

2009-08-28 4:12 PM
in reply to: #2373856


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Subject: RE: Trail running
For me, getting started trail running took some getting used to on the legs too. I don't typically have any leg problems but I had a few more aches than normal. Just not used to the terrain. I'm not talking about mulched stop and smell the roses trails, I'm talking about deer/rabbit terrain. So, if you were on even ground then you may have more of an issue at hand.
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