Getting into trail training/ultra running

Transitioning from road running to trail running is a thrilling yet demanding change, necessitating a different mindset and preparatory steps. Trails are known for their uneven terrain, obstacles, and significant elevation changes unlike roads. Initially, opt for beginner-friendly trails that offer less technical terrain.

Securing a pair of trail running shoes with superior grip and stability, unlike regular running shoes, is essential. Adjusting expectations is equally crucial: trail pace is usually slower than road pace, therefore, relishing the scenery and the distinct challenges should take precedence over speed.

Training Notes - When introducing runners to new surfaces, I typically start with the first degree of unfamiliar terrain. This transition might be from road to grass or grass to uneven terrain. For instance, a route like the Kerry Way Lite, with its 58 km and 1500 meters of elevation, could be daunting. Beginners might start with a 10-15 km run featuring 300-400 meters of elevation to gauge their readiness.

Understanding Vertical Gain in Trail Running

Vertical gain, an essential aspect of trail running, involves mastering uphill and downhill running techniques. This differs greatly from flat road running as it significantly impacts energy use and pacing. Begin incorporating hills in your training runs to strengthen legs and enhance aerobic fitness. Employ a steady, sustainable effort on ascents and practice controlled descents to lessen joint impact. Power hiking on steeper inclines can be an efficient technique to conserve energy.

Training Notes - To mimic the challenges of upcoming events, I sometimes increase the vertical gain early in training programs. This practice highlights the importance of mastering power hiking and strengthens the legs for mountainous terrains.

The Importance of Trail Shoes Over Road Shoes

Trail shoes, designed specifically for rough terrain, offer enhanced protection, support, and traction compared to road shoes. They feature sturdy soles and superior grip for navigating safely across mud, rocks, and roots, often with substantial toe guards and stability features for uneven surfaces. For new trail runners, investing in trail-specific shoes is crucial to avoid injuries and optimize trail running experiences.

Training Notes - Occasionally, a road runner might suffice on certain trails during the summer, but for beginners, trail runners are recommended not only for their grip but also to safeguard ankles and joints with equipment designed for the purpose.

Time Management in Trail Running

Trail running generally requires more time than road running due to the challenging terrain and slower paces. Planning for longer outings is crucial, particularly when exploring remote or mountainous trails. Allocate additional time for navigation and potential misadventures. Always inform someone of your running plans and expected return time for safety reasons.

Training Notes - Marathon runners transitioning to trail running often overlook the increased time commitment. For example, a marathoner's long run in the city might last 2 hours, but accessing hills could extend this time significantly, especially later in a training program.

The Acceptability of Hiking in Trail Running

In trail running, particularly over ultra distances, hiking is not merely acceptable; it is often essential. Steep and technical trails can render running inefficient or unsafe, making hiking a tactical part of the race. Embracing hiking as a trail running component allows for energy conservation, enjoyment of the surroundings, and effective effort management during extended runs or races.

Training Notes - Depending on the runner's experience and goals, programming might include fast packing, which involves hiking all uphill sections and running on flats and declines. This approach ensures that runners train to hike strongly over long distances, preparing them for all elements of trail challenges.

Preparing a Trail Bag Early On

Being prepared with a properly packed trail bag is crucial for longer and more remote trail runs. Begin practicing with a running backpack to determine necessary items for various weather conditions and terrains. Essential gear typically includes a rain jacket, rain pants, a first aid kit, adequate water (500 to 1000ml), a spare long sleeve shirt, a hat, gloves, and possibly extra nutrition. Familiarizing yourself with carrying and accessing this gear during training is vital for safety during races and long runs.

Training Notes - Incorporating weight in long trail runs, and even during midweek short runs (5, 8, and 10 km), helps runners acclimate to the feel of additional weight on their shoulders. This preparation is comprehensive, covering all aspects of what might be encountered on the trails.

Maintaining Road Running Speed for Trail Runners

Maintaining basic speed and endurance through road running is beneficial for trail runners. Participating in road races like 10Ks, half marathons, or marathons enhances cardiovascular fitness, speed, and racing tactics. These qualities are transferable and beneficial for trail running, especially in races that include smoother sections or demand a fast finish. Integrating road running into a training schedule maintains a balanced skill set and keeps training varied and engaging.

Training Notes - Early in trail or ultra plans, incorporating effective 'speed work' is crucial to build uphill power and speed. This involves training to not only reach the summit but to immediately continue running, ensuring continuous momentum.

These expanded insights are designed to assist anyone looking to delve deeper into trail running, offering practical advice and strategic tips to enhance their experience and performance in this challenging sport.

Creating Strava or Garmin Maps to Demonstrate Elevation Gain Per Kilometre

Using platforms like Strava or Garmin for mapping your runs is not only about tracking your distance and time but also about understanding and planning your elevation gain per kilometre, which is crucial in trail running. These tools can be incredibly helpful for visualizing the profile of your planned routes before you run them. This allows you to prepare mentally and physically for the amount of climbing involved and to adjust your pacing strategy accordingly.

When you create a route in Strava or Garmin, you can see a detailed map that includes the elevation profile along the course. This feature shows you how many metres you'll climb for each kilometre, giving you a clear idea of the route's difficulty. For instance, a route with an average of 50 metres of climbing per kilometre is significantly more challenging than one with 10 metres per kilometre. This information can help you select appropriate training routes that match the demands of upcoming races or your fitness goals.

Additionally, these tools allow you to explore new trails shared by other runners in the community, which can be particularly useful if you are looking to increase your vertical gain in a structured way. You can also use this feature to adjust your routes, adding more climbs or finding alternative paths with less elevation based on your training needs for that day.

Here’s how to make the most of these mapping tools:

Plan Your Route: Before you head out, use Strava or Garmin to plot your intended trail. Look at the elevation gain and think about how it spreads across the distance. This will help you decide if you need to adjust your route to either increase or decrease the difficulty.
Analyze and Adapt: After completing your run, analyze the data. Check if the elevation gain was manageable or if it was too challenging. Use this information to adapt future routes to better suit your training level.
Progress Gradually: If you’re new to trail running, start with routes that have a moderate elevation gain and gradually build up to more challenging profiles. This progressive approach helps build strength and endurance without overwhelming you.
Use Community Features: Explore routes created by others in your area. This can introduce you to new trails and provide insights into how other local trail runners are training.
Safety and Preparedness: Understanding the terrain and elevation profile beforehand also enhances your safety. You can better prepare for the physical demands and pack accordingly, ensuring you have enough water, nutrition, and appropriate gear for the conditions.

By effectively utilizing Strava or Garmin maps to plan and understand your routes, you can enhance your training, ensure you are well-prepared for the demands of trail running, and ultimately improve your performance and enjoyment of the sport