Ten Tips for Preparing For Your First Trail Race (Part 2):

Well, if you were persistent enough to get through the first five tips and have come back for the second five, then you probably do have what it takes to be a trail runner. (If you missed the first five, click here to read those first) Here are the second half of the tips as promised:

 6. Expect to fall occasionally: One of the things that often deters road runners from running on the trail is fear of falling. That is a justifiable fear. Trail runners do fall. It kind of comes with the territory. This is especially true when road runners first make the switch. Road runners often don't pick up their feet high enough to get over even small roots or rocks on the trail. This becomes an even bigger factor when fatigue sets in. One of the ways I can sometimes tell I am fatigued late in a race is that I start stubbing my toe on obstacles that I should have cleared.

As you will eventually find out, the ground is a lot harder than it was when you were a kid. However, most falls on the trails are minor inconveniences that result in a skinned knee or elbow, a little blood that is harmless but that makes you look really tough at the finish. and a big ugly bruise the next day that, depending on its location, may or may not be suitable for showing off to your coworkers (the ones who already think you are insane for running in the first place).

However, in the interest of full disclosure, I do need to say that sometimes more serious falls do happen. Anyone that knows me personally knows that I took a low speed spill last summer that ended with a ruptured spleen and four days in the hospital. I also fell on a poison oak branch once that punctured by arm and gave me systemic poison oak. Not fun! I also have known people who have broken bones. Twisted ankles are common. These things are rare, but they do happen. Trail runners accept this fact, just as bicyclists accept the idea that they could crash. I have had road running friends that have also been hit by cars. The sport is not without risk. If this is a big worry for you, then trail running may not be your thing.


7.Adjust your expectations: Trail racing is not like road racing. Most road racers think constantly about pace and are anxious to get to those mile markers and click off those mile splits. When I run road races, I am like that too. I expect the course to be marked every mile, and I expect everything to be accurate. Trail racing is not at all like that.

First of all, it is the rare trail race that has regular mile markers on the course (although they will often have the mileage at aid stations). Additionally, trail courses are often off some in their total distance. The race director cannot always get the trail marathon to come out to 26.2 and have the start/finish in an appropriate area. They have to work around the trail and the forest. Trail runners know and accept that. These are not USATF certified courses.

You also need to adjust your expectations about your running pace and finishing time. If you have entered a trail marathon or half marathon hoping to improve your road PR at those distances, you are in for a not very pleasant surprise. Most people run considerably slower on the trails than on the road, partially because of the surface and partially because of the hilly nature of most trail race courses. Let me give you an example. Last summer (before I broke myself) my road PR for a half marathon was 1:41:51 (a 7:46 pace) , but my best trail half during roughly the same period was 2:07:57 (a 9:46 pace). In case you think that the trail marathon must just have been a bad performance, I actually placed higher in my age group in the trail half than in the road race (2nd vs. 3rd). Trail times are just slower.

This is where preparation and doing some long runs on the trails are really important. You need to have a good sense of what your trail pace really is. In your first few trail races, don't try to push too much faster than your training pace, especially if the course is hilly. Running faster on the trails than you are used to can throw off your coordination, and you could fall, or you could just burn yourself out and end up with a really painful slog through the second half of the race.

I made that mistake at the Yankee Springs trail race last year (just because I know better doesn't mean I always do better). I took off feeling really good for about four miles and going way too fast. At about six miles or so we hit this long climb. I was dead. I slowed to a jog, then a fast walk, then a slow walk. Probably 20 people passed me on that hill. (I think I saw a lady with a walker whizz by but that might have been a hallucination). It was humiliating and painful and totally my own fault for not going out at a sensible pace that I knew I could maintain. I did end up finishing because there was no other way out, but it was a really long and painful last several miles. Lessons like that one stick with you. I still get tired just thinking about it.

8. Learn trail racing etiquette: Trail running has its own etiquette. It is not complicated like the rules of golf, but there are some things you should know about trail running and racing. Trail Runner magazine has an excellent article on this which includes the basics of trail running etiquette that you should take a look at before going out. The biggies include staying on the trail, not littering, and being respectful of others using the trail. I will add a few additional ideas for trail racing specifically.

Trail races usually start in a wide area, but often narrow quickly to a single track trail. This is to allow runners to sort themselves out a bit before getting in an area that is difficult to pass. If you are a new or slower trail runner, please don't sprint out with the leaders at a pace you can't maintain for more than a mile. This will mean that faster runners will have to pass, which is more difficult on narrow trails than on the road.

If you find that you have gone out too fast (or that you are slowing down later in a race) and that runners are wanting to pass, move to the side of the trail and make it as easy for the passer as possible. If someone approaches from behind, don't ignore them. Ask them if they want to pass. Usually a runner who wants to pass will signal by saying "on your left" or "trail." Don't make the person have to run way off the trail to get around you. Move as far to the right as possible and step aside. (Those are the same rules you should follow, in reverse, if you want to pass.)

My special pet peeve in trail races is men (sorry guys) who don't move over but just speed up when a woman behind them says "on your left." Making a runner repeat a request to pass two or three times will not make you popular with your new trail running friends. If you are the passer, it is also always nice to thank the person being passed for letting you through.

Although the Trail Runner article above did address littering, it needs mentioned again here. In trail races, you don't just drop things and hope someone will pick up after you. You know that little top off your gel pack that you normally spit out without thinking. That needs to be packed out or disposed of at an aid station, as does that empty gel package. Many runners carry a baggy just to dispose of those empties. Others take their gels right before or at the aid stations so that the trash can be discarded immediately. Some trail races, such as Keyes Peak, are even switching to a "no cups" policy. At this race all runners carry a bottle, and the aid stations refill them. This may be a wave of the future, as most trail races strive to be more and more environmentally conscious.

A related question you may have but be afraid to ask is "What if I have to go?" Eventually if you run trails much, you will have to go while out on the trail. There are rules of etiquette for this as well. Get a ways off the trail, out of sight if possible. Urination is not a big deal, but more than that requires special consideration. Dig a small hole about 3 to 6 inches deep. Sticks and rocks are good for helping with this. Be sure to cover your waste thoroughly. There are two schools of thought on toilet paper. One school says "pack it out" while the other says it is okay to bury it. If you plan to bury, a quick biodegrading kind, like they sell for camping, is a good idea. If you are packing out, I recommend a separate baggie from the one used for the gel trash. Oh, and don't forget one last thing: watch the vegetation. There is nothing worse than finding out later that the secluded spot you found was blanketed with poison ivy or oak!

9. Make friends with a veteran: As I mentioned in the previous post, most trail runners are passionate about trail running and love to share this passion with others. If you are interested in running on the trails or getting into longer trail races like ultras, try to find some trail veterans to run with.

I was very fortunate when I became interested in trails to have a mentor (thanks, Jeff) who was willing to share all of his knowledge with me. He had run many ultras, including the Western States 100 (and had the buckle to prove it), and was well ensconced in the ultra running community in Southern California. Not only did he show me all the cool trails, but he also helped me learn about things like how to hydrate and fuel properly for long races. He taught me about electrolyte supplements and how to recognize the difference between electrolyte problems and nutrition problems on the run. He also paced me through my first 50 miler, egging me on the dozen or so times when I wanted to quit, and then didn't even get mad when I ran off from him in the last five miles because I wanted to make a qualifying time for Western States. He also introduced me to some of his ultrarunning friends who were legends in the ultra community at the time, such as Jim O'Brien, course record holder at the Angeles Crest 100 and Dixie Madsen, multiple record holder for women over 60. These people were inspirational to me, and there kindness and willingness to help an eager newbie are typical of the attitude of trail runners.

One of the best ways to do this is to find a trail running group in your area. Most areas that have trails have trail running groups, but they are sometimes hard to find. Ask at your local running store. There is generally someone there who will be able to connect you with a trail group in your area. Searching the Internet, Facebook, or Yahoo Groups with the words "trail running" and your town or your favorite trail name might also get you connected.


10. Enjoy the view! Remember, a major reason to be out there running the trails is to enjoy the view. Why take the risk of running trails? Why do a "race" where you will be running slower than you have before. Here is a video that I think captures it perfectly. It is 4 minutes long, but worth every second:


 
UltraRunning from Matt Hart on Vimeo.

If that doesn't want to make you head out for a trail run, I don't know what would.

These are some of the tips I have picked up about trail running and racing. Do any of you experienced trail runners have anything to add? Is there anything I left out that you are dying to know? Leave a comment. I would love to hear from you!

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Ten Tips for Preparing for Your First Trail Race (Part 1)

I love trail running. For me it is the ultimate running experience. Runners tend to be proselytizers in general, but trail runners tend to be an even more zealous lot. Almost all trail runners I know are absolutely passionate about it and love to spread the joy.

Trail running is definitely on the rise, with many new runners "crossing over to the dark side," as we sometimes call it, and giving trail running a try.  You may have considered it yourself and might be considering entering your first trail race. Let me give you some tips that can help make the transition to trail racing a little easier for you. (I am splitting the tips into two posts because I want to be able to explain them a little more fully.)

1. Start small:  Many runners who have completed their very first marathon or half marathon want to move on to a new challenge and decide that a trail marathon, half, or ultra will be next. Trail running is a great new challenge, but just jumping into a long distance trail race when you have little or no experience with trail running can be a mistake that will keep you from enjoying the experience fully. The same distance race on a trail is different than that distance in a road race and is generally considerably more demanding. A long distance trail race is a good long term goal; just be sure that before you jump into that longer race you do the smaller steps that will allow you to build up to that distance comfortably.

It is important to realize that while road running and trail running are both running, they are very different kinds of running. Before tackling a long distance trail race, it is a good idea to run a few trail races of shorter distances, 5k to 10 mile, to become familiar with trail running/racing in a more manageable format before going on to a longer race. Unlike a road race, if something goes wrong in a long trail race, you can't always just stop and get a ride back to the finish. If you have problems at mile 16 in a trail marathon, this might mean a 10 mile hike to the finish or a three to four hour wait at an aid station for help getting out to civilization. Become familiar with trail running generally before tackling the more challenging (and longer distance) types of trail running/racing.

2. Learn about the course: Once you have chosen a trail race (or even as part of the selection process), it is important to learn all that you can about the course. Is it hilly (most trail races are)? What types of hills? Is it primarily short steep climbs or longer gentle grades? How much downhill is on the course? Do you have to cross streams? Does it have poison oak or ivy  (a big consideration for some people, me included)? Is it likely to be muddy, rocky, or sandy? Is it single track, which tends to have more technical footing with rocks and roots, or is it primarily dirt roads?  Are there likely to be any other hazards you should be aware of (rattlesnakes or wild boars, for instance)?

Race director humor from the Dances With Dirt Green Swamp course description

Read the course description on the web site, especially if the race director gives a detailed one. The details are there for a reason -- you need to know what you are getting into so that you can prepare accordingly. You can also search the web for "race reports" for your particular race. Often bloggers will give you very good firsthand information regarding a course that can be invaluable. Even think about searching youtube. It is becoming more and more common to have video of sections of races that will let you see what the course is like.

3. Train appropriately: The good news here is that the training is not that different. With a few minor adjustments to your favorite marathon or half marathon program, you can tackle a trail race of the same distance with ease.  You do NOT need to run all your training miles on the trail, and unless a trail runner happens to be fortunate enough to have a good trail system right outside his or her door, most don't.  If you can get one or two trail runs in a week, you will do well. This is necessary so that your legs (and your mind) can adjust to running on trails. Trail running because of the unstable footing, works a lot of additional muscles in the lower leg than road running. Trail running also requires lifting your legs higher than you might be accustomed to especially if you have developed a classic "marathon shuffle."  It also requires more concentration, especially at first. 

You do not need to do all of your long runs on the trail, but you should do some. Your legs do need to feel what that same distance will be like on a trail, especially since the same distance on a trail will take considerably longer for most people (see Tip #7 in Part 2).  I try to do a long trail run every other or every third weekend.

If your chosen race involves hills, it is important that you train for them. Most people will immediately think that means uphill training, but that means downhill training as well, especially if your race has considerable downhill portions. Hills are a little different in long trail races than they are on the roads. Many trail runners walk the uphills by design (something you don't see as often in a road race), so those uphill repeats while they do build your fitness, are often not as important to your race success as how you handle the downhills. Downhills in trail races, which can really trash your quads if you are not prepared. In many 100 mile races, it is the quad failure from the downhills that ultimately causes people to drop from the races, not being tired from the uphill climbs.

If you are entering a longer trail race, like a marathon or ultra, it is also beneficial to do some walking/hiking training. As I learned last year when recovering from an injury, fast walking on a trail uses a whole different set of muscles than running. I was so sore after my first time trail walking that I could not believe it! Working in a little walking will really help you be prepared for the longer races.

4. Learn to be self-sufficient: One of the big differences between trail running and road running is that you need to learn to be much more self-sufficient. In trail races, because of logistics, aid stations are at unpredictable intervals, most often 2-3 miles apart instead of the every mile or so that people get used to in road races. Combine that with the slower paces that most people run on the trails and that could mean that you might be 30 to 40 minutes or more between aid stations Worse, sometimes you might get off course temporarily or have physical problems of one type or another and have a long delay before the next aid station (or even miss an aid station completely). Now that doesn't often happen, but on a trail run it could, and you need to be prepared so that a minor annoyance does not become a disaster.

This means that you will need to become familiar with running with some type of hydration and nutrition. This is trickier than it sounds, especially the hydration. Finding satisfactory and comfortable ways to transport fluids during a trail run is a very individual process involving trial and error (witness my bin of failed hydration carrying devices), and it is the subject of much discussion on long trail runs. You have many choices, all with their advantages and drawbacks (another post topic!), including hand-helds, waist belts, and hydration vests. Finding what is comfortable and works for you is important. A small bouncing or rubbing on a pack can be a huge blister or chafed area after a few hours on the trail.

Besides carrying hydration and nutrition, you may also want to carry other items, such as electrolyte capsules, toilet paper (and a baggie to carry it in and out in), and possibly even vaseline.

5. Be physically and mentally prepared for a longer distance or longer time on your feet than is required by your selected race: This tip is related to two of the tips above: proper training and being self-sufficient. If you run trails long enough, eventually you will make a mistake or have a misfortune and end up going longer (either time or distance) than you intended. Again, as with most things in trail running, that can be a minor annoyance or an agonizing experience, depending on how prepared you are for the unexpected. 

Recently I entered my first trail marathon in a long while. I was a little undertrained, but I thought I would be okay based on my experience. Unfortunately I got off course. I don't know how or where, but I ended up with 28.2 instead of 26.2. I realized it just after halfway in the race, but there was nothing I could do about it. Although mentally I could deal with it because of my experience with longer races, my body was not trained for it, and I ended up walking a lot in the last few miles because my calves would cramp up at anything faster than a slow jog. I also fell once because my calf just buckled on a downhill step. My legs were past the end of what they could do. 

I have also been out on what I expected to be a two hour trail run that has turned into a four hour hike because of having to hobble home on a twisted ankle. In the second instance, thankfully I had the hydration and nutrition with me to make the hobble back a little more comfortable. You can, of course, "survive" if you end up running a few extra miles in most cases, but if you want to be comfortable and enjoy the trail experience, make sure you are prepared, both physically and mentally in case you end up having one of those especially long days.

This covers the first five tips. Hopefully you have found this information helpful. Don't forget to read Part 2.