What Can You Expect Running A Trail?

A Trail run can be quite different from a normal road run. Trail running often takes place most commonly on single track trails and is often inaccessible by road except fat the trail heads. You can expect steep inclines or rough terrain which sometimes may require a little of hiking or scrambling. I would personally recommend the first-timers to own a pair of trail running shoes and Salomon provides all kinds of trail-running shoes where you’ll be surprised by how each models differ from one another. Trail running shoes offer the lateral support that provides your feet and ankles with more stability to refrain from getting yourself injured. Also, Trail running shoes provides heavier tread pattern which enables better grip and friction than those normal running shoes. Apart from that, the toe “bumper” provides extra protection from bruising.

Trail running is the most natural form of running, what I like most about Trail running is its numerous unexpected challenges that can never be predicted. The soothing peace, smell and sound of the nature are the most invaluable assets to you can ever find when running a trail.

Practice Makes Perfect

If you want your very first trail race to be smooth (flowing over hill and dale) instead of calamitous (bouncing off trees and tripping over exposed roots), you will need to train on trails at least three months before your first race and most importantly with a good pair of trail running shoes. After which, try spending two training sessions per week running just on off-road.

If you’ve never been a trail runner, you’ll notice some differences immediately. A trail surface is never perfectly smooth, so you can’t run with a perfect stride. A trail that are invariably undulates, makes it harder to find a running rhythm.
At first, these differences can make trail running seems exhausting and there are much more lateral movement (as opposed to linear), which requires greater use of peripheral muscles around the ankles and hips and in the quadriceps and glutes. While you may feel tired after only a few minutes of trail running, however, it takes time and more practices to improve your stamina.

There many other learning points to trail running, for example: where to place your feet to avoid a fall, how to take turns more efficiently, which plants to dodge and which to brush harmlessly past.

The Long and Short of It

Trail races require both strength and speed coequally. So as you build up for the big race, try incorporating longer, slower runs as well as shorter, faster runs into your program.

Long run: Develop endurance and leg strength by shifting your weekly long runs from roads to trails. To prepare for any race shorter than a 10 km, plan a long run that lasts around 60 minutes. For a 10km or longer, work up to 90 minutes or more. Don’t feel discouraged if you’re running slower than you do on the roads. It is very common to hit an average pace of 6 minutes on trail.

Most importantly, make the trail run fun! Sprint from tree to tree. Run fast up a hill and jog the backside, or vice versa. There are simply no rules for workouts! You’ll work hard, and it won’t even feel like it after the run. With just constant practicing, you’ll learn a lot about trail running during the entire training process.

Cross-Training

Developing your quads and glutes through weight training and cycling (either on a stationary bike or mountain bike) it will give you more power when running uphill and more strength at near the end of a race. Also, you’ll strengthen the ligaments and muscles around your knee, which will help protect yourself from torque-related injuries or sprains.

Weights: Try doing sets of squats, hamstring curls, quadriceps extensions and calf raises, it will help building up the strengths for running.
Cycling: Mimic the running motion by standing up in the saddle when climbing hills. Mountain biking is also a great way to scout out new trails, as you will be able to stay out longer with using lesser effort.

Tactics and Techniques

As you train, think about staying light on your feet. Run as if on eggshells! Also, resist the tendency to favor one leg over the other. A lot of runners start using one leg as the “plant” leg to land heavily on and the other as the “drive” or “push-off” leg. Each leg should do these actions interchangeably.
Below are some tips to remember:

Downhills: Try running on the balls of your feet, not on your heels. This means lesser of pounding, and more of the speed and with better control.

Uphills: Try shortening your stride. Keep your head up and push your chest forward. Try to relax when you run and find a rhythm that will take you up and over each hill at ease.

Where to Train?

Lastly, if you have registered for the Salomon X-Trail Run and would like to have some training, below are my personal recommended training locations:

• East: Bedok Reservoir, Tampines Mountain Biking Trail
• West: Pandan Reservoir

Personally, I would prefer training at the Central Catchment Nature Reserve. It has a good trail route starting from MacRitchie and extending up to Bukit Timah Nature Reserve and to Seletar area.
For a start, all the reservoirs can be a good training ground for 5km or 10km run. If you are starting to feel bored going round and round the reservoir area, get into the nature path at Mac Ritchie! It has up to 15km route for you to train around.

And with all these little tips, you are all set for the Salomon X-Trail Run 09! No matter where the location is, you are all well prepared for it! Remember to have fun and run for it!

See you at the starting line!