By: The Mizuno Shoe Guy
Although most of us do the bulk of our running on roads or in parks, there is a great alternative just beckoning nearby: Trails.
Certainly, the image most of us have of trail running is covering endless, effortless miles in an Alpine-like setting on some splendid trail. No question that some trail running is just like that: Sensuous runs in thin, but clear air, punctuated by occasional brushes with wildlife and amazing vistas.
That’s the dream. But even if you live in a major city, you may be surprised to discover a soft-surface trail within range that while it might not afford encounters with big horn sheep, still offers a break from the ho-hum monotony of daily road running.
What exactly constitutes a trail?
In my mind’s eye, a trail is any soft-surface path (grass, gravel, wood chips or dirt) which isn’t impeded by traffic. That could mean such terrific urban trails as the Central Park Reservoir Track in New York City, the numerous pine-needle cushioned trails throughout Golden Gate Park in San Francisco, the Chattahoochee River trails near Atlanta, the St. Charles Streetcar Line in New Orleans, the Wildwood Trail in Portland, the classic Pre’s Trail in Eugene, Oregon or the 10-mile Butler/Lady Bird Lake Trail in my hometown of Austin, Texas.
Or, it could mean much more rural, off-the-beaten track trails such as the Emigrant Trail in Truckee, California, the Garden of the Gods trail near Colorado Springs, the Grandeur Peak Trail near Salt Lake, the McDonald Forest just north of Corvallis, Oregon, the Santa Fe Canyon Trail in New Mexico or hundreds of others.
(For a good list of trails, go to americantrails.org for a state-by-state list. Not all of the trails listed are suitable for running, but plenty are.)
Without a doubt though, the greatest aspect of trail running—the type that takes you over mountain ranges, along rivers, through forests—is for the rush of being part of something different than an asphalt road. This is “green” running at its best.
The attraction of trail running varies from runner to runner, but rest assured trail running is a dramatically different experience for the daily road runner. Most obviously, running on a trail—any trail—isn’t nearly as smooth as running on a paved road. Trails are bumpy with all sorts of rocks, roots, fallen logs, and scree so you have to watch where you step with every foot plant. (I’ve actually stepped on a large rattlesnake curled up on a trail when I wasn’t looking where I ran. Scared the living bejesus out of me.)
Because trails are bumpy, usually hilly and few of them are straight, you must pay particular attention to being in balance as you run so if you hit something, you won’t go down. Being balanced on a trail means using your arms differently than road running, almost like they are outriggers. If you fall, your hands are already in a position to cushion you and allow you to roll onto your back. (Some trail runners wear gloves for this.) Also because of the ups and downs and various obstacles, trail runners typically have shorter, choppier strides (again, balance). Needless to say, trail runners quickly learn to pick their feet up higher than on roads.
Trail runners are also much more attuned to their surroundings and environment than road runners who only have to be on the alert for traffic. Trail running requires a greater focus on your foot plant (because of the variability of the surface) as well as changing weather conditions, especially in the mountains.
Staying alert on wilderness trails also means being aware of all sorts of animals (large and small). If you’re in the mountains or an especially remote area, you may be crossing through the territory of wild animals who may not be thrilled to see you. Animals large enough to pose a threat (bears, wolves, mountain lions, rutting deer, etc.) generally won’t attack humans, but like to be warned of your presence. Experienced hikers and trail runners going through wilderness territories often carry small bells to let animals—especially bears—know you’re in their neighborhood.
Usually, you have to run slower on a trail than on a road. Especially if you’re on a trail high in the mountains where the air is thinner. On some trails through the highest reaches, you have to go much slower not only because there’s less oxygen, but mountain trails typically climb straight up to the peak with few flat sections.
Depending on the type of trail you run on, the surface is usually softer than the roads. Some are made of wood bark chips (the softest) while some city trails are merely dirt roads. Running on a dirt road, a grass bayou trail (such as in Houston) or canal paths (like in Phoenix or along rivers in Pennsylvania) aren’t especially soft, but it still gives your legs a break from the rigors of the pounding from the roads.
Another way you can give yourself a break is to leave your music behind. If you can’t imagine running without music, trail running isn’t for you. The idea behind trail running is to get away from the norms of road running and feast on the beauty of the sights and sounds of rural running and you can’t do that if you’re still hooked up to your Yurbuds. You might want to carry a cell phone though. That way you’re never out of touch (if you get lost) and GPS apps can allow you to navigate.
What you don’t want to leave behind is a fanny pack and/or water carrier system. Higher elevations mean dryer air and you will need to carry an energy bar and some water (depending on the length of the run) because there won’t be any drinking fountains. It’s also a good idea to carry a light jacket in your fanny pack as weather conditions can change quite rapidly in the mountains.
You need to bring a sense of adventure while running on remote, mountainous trails, but you will also need to run safely. Here are some tips for safe trail running.
– Stay alert. Focus on your surroundings, the weather, and your running, rather than disassociating.
– If conditions become dangerous, be prepared to bail out.
– Know your route. Trail directions can be tricky and imprecise.
– Tell someone or leave a note detailing which trail you’re running on and approximately how long you’ll be gone.
– Try to find a partner.
– Be aware of the type of animals you might possibly encounter.
– If it’s hunting season, wear bright running clothes and possibly carry bells or a whistle.
– Run under control, especially on the downhills.