General Discussion Triathlon Talk » Trail running is improving my overall running... Rss Feed  
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2010-12-20 3:35 PM

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Subject: Trail running is improving my overall running...
I signed up for the Bandera Endurance Race (25k/50k/100k) in Bandera Texas.  I'm only doing the 25K. So I thought I should better do some trail running. Do others know about this trail running bit? It's fun! It was funnier before I tripped and busted my on Saturday :-/

I've seen some improvement in my overall running 
1. Shorter strides
2. More of mid sole strike
3. Faster leg turnover
4. A straighter spine
5. Better posture on hill climbing

Have other tried trail running?
I'm starting to think Xterra races could be a fun way to go.


2010-12-20 4:20 PM
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Champion
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Subject: RE: Trail running is improving my overall running...

My workplace is surrounded by a network of dirt/gravel service roads, and if I take the outer periphery of the plant, it's about 80% off-road for a 5.5 mile loop. By crossing back over, I could do many miles and not touch pavement for more than a quarter mile. Yup, fun stuff. Keep at it.

2010-12-20 4:40 PM
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Master
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Westlake Village , Ca.
Subject: RE: Trail running is improving my overall running...
I've heard it was great for all the things you mentioned.

I also HEARD ( so all the phd's and scientists can bash me if this is wrong ) that it helps to strengthen all the tendons and muscles in your legs from landing on uneven surfaces. I certainly don't think it can hurt. Just be careful out there as it is obviously much easier to turn an ankle or some thing of the like when running offroad.

You also don't have to deal with cars and traffic.
2010-12-20 5:05 PM
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Master
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Subject: RE: Trail running is improving my overall running...
Yeah, I started hitting the trails after reading Born to Run. It's fun. It forces you not to worry about HR data, mileage, etc., and focus on the fun stuff...scenery, animals, etc. The road always feel faster after some time on the trails.
2010-12-20 5:46 PM
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Subject: RE: Trail running is improving my overall running...
I ran 1/3 of a 50k trail race Saturday. Unfortunatly there were a few miles on the road. I never felt slower coming out of a trail and on to the road. I felt like I was flying on the trails. Had a blast. I wish I had more that were closer to my home. I do feel like a "stronger" runner though. Eta: I didn't quit early, I did the 10.8 mile "fun run"

Edited by ditchmedic 2010-12-20 5:48 PM
2010-12-20 5:49 PM
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Subject: RE: Trail running is improving my overall running...
I love trail running.  The problem around here is that while the trails are beautiful, they all involve signifigant climbing.


2010-12-20 6:02 PM
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Subject: RE: Trail running is improving my overall running...
Trails are great!  Not only are they easier on the legs and joints than the pavement, but if you find some decent scenery to go along with it......that's awesome!
2010-12-20 6:44 PM
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Subject: RE: Trail running is improving my overall running...
I love trails and I have done multiple off-road tris, including the Richmond Xterra. Trail running will improve overall strength and it serves as a great change of pace in a weekly running schedule. I run trails at east once a week. I have heard criticisms that trail only can hurt your overall speed, so some road speed work will actually complement your trail pace.

I love variety in training and racing. I much prefer dodging squirrels and deer to dodging cars too!
2010-12-21 8:50 AM
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Subject: RE: Trail running is improving my overall running...
I've enjoy trail running so much I have a strong desire to do an ultra distance race.  We have a few here in Texas, http://www.tejastrails.com/. Has anyone here done any of these?

I had a friend do the CO Hardrock, http://hardrock100.com/ a few months back.  He did the 100 miler over the course of a weekend.  Total elevation change of 67,984 feet! Holy crap Batman!

Also, I'm been hitting the trails pretty early in the morning and after dusk.  Does anyone else run at night? What type of lighting system to you use? Hand lamp? Flash light? Color bulbs/LED?

Thanks.



Edited by bradaskins 2010-12-21 8:52 AM
2010-12-21 9:16 AM
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Subject: RE: Trail running is improving my overall running...
bradaskins - 2010-12-20 4:35 PM  
I'm starting to think Xterra races could be a fun way to go.


Check out some of the dirty du's at Rocky Hill Ranch.  Pretty fun and great food!
2010-12-21 10:32 AM
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Broomfield, CO
Subject: RE: Trail running is improving my overall running...
I had a friend run the Dirty Du like a week or two after the San Antonio Marathon and he said "...that was much harder then the marathon, hands down!"

I was going to do the Dirty Du but it was the same weekend as the Warrior Dash 


2010-12-21 10:32 AM
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Subject: RE: Trail running is improving my overall running...
bradaskins - 2010-12-21 9:50 AM

I've enjoy trail running so much I have a strong desire to do an ultra distance race.  We have a few here in Texas, http://www.tejastrails.com/. Has anyone here done any of these?

I had a friend do the CO Hardrock, http://hardrock100.com/ a few months back.  He did the 100 miler over the course of a weekend.  Total elevation change of 67,984 feet! Holy crap Batman!

Also, I'm been hitting the trails pretty early in the morning and after dusk.  Does anyone else run at night? What type of lighting system to you use? Hand lamp? Flash light? Color bulbs/LED?

Thanks.



I did some trail runs at night last fall. I used my regular headlamp for road running (I live in the country). I did carry a flashlight in my hand, but found that I didn't use it much. It felt safer to have it, though.
2010-12-21 10:36 AM
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Melon Presser
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Subject: RE: Trail running is improving my overall running...
I started doing a lot of sand running and trail running last year because my dog was too young to scamper on paved anything.

I actually feel like putting a lot of time into it--almost, all my running time, in fact--VASTLY improved my running, conditioning, stability, and even my incredibly wacky previously-heavily-orthotics-dependent footfall and gait.

[my sister's dog ate my orthotics so i was SOL there, I feel like the offroad running did wonders]

That's just me and my experience.
2010-12-21 10:39 AM
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Champion
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Subject: RE: Trail running is improving my overall running...
And here is an article which agrees!

http://www.xtri.com/features_display.aspx?riIDReport=6999&CAT=23&xr...

I trail run and race during the winter and I think it's a great way to develop non-linear run fitness.
2010-12-21 11:19 AM
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Melon Presser
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Subject: RE: Trail running is improving my overall running...
bryancd - 2010-12-21 11:39 PM And here is an article which agrees! http://www.xtri.com/features_display.aspx?riIDReport=6999&CAT=2... I trail run and race during the winter and I think it's a great way to develop non-linear run fitness.


bah, Marc Evans, who is he

I was hoping you'd share more of your experience

thanks for the great link, especially as I'm trying to build up a good set of resources here for the budding club and athletes.
2010-12-21 11:56 AM
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Fountain Hills, AZ
Subject: RE: Trail running is improving my overall running...
Well, since you asked...

I love getting out on the trail. I think it not only engages your mind and makes you more aware of what you are doing but it forces your body to make adapatations we could never achieve running straight down a paved road. I raced a 10 mile trail race a week ago and my legs were SORE in areas they never are for a few days after and I had done a number of training trail runs in preperation. It's all the side to side motion, the uneven terrain forces your legs and core to engage all your stabilizer muscles which are often neglected and can often create injuries. HIT THE TRAIL PEOPLE!!!! At least during the winter, the downside to the trails is it's easy to turn and ankle and that would be bad during your tri/racing season.


2010-12-21 12:10 PM
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Subject: RE: Trail running is improving my overall running...
bryancd - 2010-12-21 12:56 PM

It's all the side to side motion, the uneven terrain forces your legs and core to engage all your stabilizer muscles which are often neglected and can often create injuries.


Yes, that neglect can often create injuries.  For instance, if you do all all your running on roads and then go out and hit the trails, you are more likely to need some muscles that aren't developed and find yourself injured. 

I enjoy trail running and do it once in awhile--not a great option for me often time.  Turning an ankle is not a great outcome during racing season or at any other time.
2010-12-21 12:40 PM
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Subject: RE: Trail running is improving my overall running...
Off-Road Tris are a blast. I would highly recommend an Xterra race.
2010-12-21 5:17 PM
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Subject: RE: Trail running is improving my overall running...
x100

Agree with all that has been said before.
For me:
  • It is mentally more fun/challenging/stimulating... I can go much longer off-road.
  • Easier on the joints
  • Forces me to run more varied terrain/hills ...and when I do hit the road, it seems so easy and fast.  
It's tough for me right now because I live in Mountain Lion country and with day-light savings all my running is in the dark this time of year. I've had to stick to the road lately.
2010-12-21 5:46 PM
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Subject: RE: Trail running is improving my overall running...
Just got back from 6 miles with my friend out in the desert.
2010-12-21 7:40 PM
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Subject: RE: Trail running is improving my overall running...
ditchmedic - 2010-12-20 6:46 PM I ran 1/3 of a 50k trail race Saturday. Unfortunatly there were a few miles on the road. I never felt slower coming out of a trail and on to the road. I felt like I was flying on the trails. Had a blast. I wish I had more that were closer to my home. I do feel like a "stronger" runner though. Eta: I didn't quit early, I did the 10.8 mile "fun run"


Which 50K?  Sounds like the HUFF in Huntington, IN


2010-12-21 7:56 PM
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Subject: RE: Trail running is improving my overall running...
I always wanted to try trail running...and we have some good ones in the area I live...or so I hear.

Question though...is there an adaptation guidline you should follow if you have never run on trails before.  I know it depends on how "technical" the trail is...but if I'm comfortable running 12 miles on the road...what is the max distance I should try on the trails to start out?  5 miles?  8?  Or do you go by time.  If I run 12 miles in 2 hours comfortably...should I run no more than 2 hours on the trails...whatever distance that may be?
2010-12-21 8:02 PM
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Subject: RE: Trail running is improving my overall running...
tri808 - 2010-12-21 6:56 PM

I always wanted to try trail running...and we have some good ones in the area I live...or so I hear.

Question though...is there an adaptation guidline you should follow if you have never run on trails before. I know it depends on how "technical" the trail is...but if I'm comfortable running 12 miles on the road...what is the max distance I should try on the trails to start out? 5 miles? 8? Or do you go by time. If I run 12 miles in 2 hours comfortably...should I run no more than 2 hours on the trails...whatever distance that may be?



for me, unless its something like a dirt fire road, i tend to just go by the same time a similar style run would take on the roads.

if a 5mi tempo run normally takes say 35 min, and i'm running tempo on trails, i'll just go 35 or something like that.
2010-12-22 6:24 AM
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Subject: RE: Trail running is improving my overall running...
tri808 - 2010-12-21 8:56 PM I always wanted to try trail running...and we have some good ones in the area I live...or so I hear.

Question though...is there an adaptation guidline you should follow if you have never run on trails before.  I know it depends on how "technical" the trail is...but if I'm comfortable running 12 miles on the road...what is the max distance I should try on the trails to start out?  5 miles?  8?  Or do you go by time.  If I run 12 miles in 2 hours comfortably...should I run no more than 2 hours on the trails...whatever distance that may be?


That is what I do, if I had planned on running x miles and I know I normally run at a set pace (on the road) I just plan to be out running for the same amount of time.

Also as others have mentioned turning an ankle.. don't worry about your pace at all when on the trails, and try to ignore your HR monitor.
2010-12-22 8:26 AM
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Subject: RE: Trail running is improving my overall running...
Afletcher - 2010-12-21 8:40 PM
ditchmedic - 2010-12-20 6:46 PM I ran 1/3 of a 50k trail race Saturday. Unfortunatly there were a few miles on the road. I never felt slower coming out of a trail and on to the road. I felt like I was flying on the trails. Had a blast. I wish I had more that were closer to my home. I do feel like a "stronger" runner though. Eta: I didn't quit early, I did the 10.8 mile "fun run"


Which 50K?  Sounds like the HUFF in Huntington, IN


yep it was. the southwest vegetable soup was my favorite...
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