We recently had a coaches roundtable discussion all about getting off the roads and onto the trails which you can check out here. For many runners, venturing onto the trails can seem quite daunting, while others are just curious about how to get started. Some of the main points from our trail running 101 discussion are summarized below. And if you find yourself trail curious, UltraSignup is your place to go for races, registration and results.
How is training for trail races different from road races?
Both road and trail running share foundational principles of fitness and endurance, but training for trail races embraces the unpredictability and challenges of natural environments, and differs from training for road races due to several key factors:
(1) Terrain Consideration:
Trail running involves varying terrain such as hills, technical sections, and possibly altitude. Training needs to include specific workouts that simulate these conditions, focusing on uphill and downhill running techniques, as well as stability and agility.
(2) Time on Feet:
Trail races often require longer durations on unpredictable surfaces. Training emphasizes time on feet to build endurance and mental resilience, preparing runners for the physical and mental demands of extended periods on the trail.
(3) Perceived Effort vs. Pace:
Unlike road races where pace is a primary metric, trail running is more about perceived effort. Runners learn to gauge their effort based on how their body feels rather than relying on pace due to the variability of trail conditions.
TRR Coach Des Clarke believes that “trail running is more about listening to your body and being in touch with your effort than focusing on pace”.
(4) Cross Training and Strength Training:
Cross training and strength training play a crucial role in trail running preparation. Building overall strength and addressing muscular imbalances through specific exercises helps prevent injuries and enhances performance on challenging terrain.
(5) Nutrition and Hydration:
Trail races typically require more attention to nutrition and hydration due to longer durations and varying environmental conditions. Training includes practicing fueling strategies during long runs to optimize energy levels and avoid bonking.
(6) Adaptability and Problem Solving:
Trail runners must be adaptable and able to problem solve on the fly. They encounter unpredictable variables like weather changes, trail obstacles, and elevation shifts, requiring quick adjustments in strategy during races.
(7) Learning Perceived Efforts:
When TRR Coach Brendan Gilpatrick advises athletes moving from the roads to the trails, his focus is helping them “to learn is how their road paces translate to perceived efforts on the trail. For a road focused athlete you can give them repetition work in very specific windows and they go out and tick off a bunch of reps right in that window. With trails, it’s important to learn how to associate how those efforts feel on the road and then how that translates to the trail. Something that has proved helpful is having a handful of specific routes that an athlete can compare over time as they progress in their training.”
Will road running help me on the trails?
Despite the differences, your road running training and fitness will definitely help you on the trails in several ways:
(1) Overall Fitness:
Fitness gained from road running translates well to trail running. Being fit means your cardiovascular system, muscular endurance, and overall stamina are improved, which are essential for both types of running.
(2) Turnover and Speed:
TRR Coach Des Clarke emphasizes this point: “road running helps with turnover and speed, which can translate to faster running on the trails”, especially on less technical sections and downhills, or when you need to push the pace.
(3) Strength Training:
Any strength training you’ve been doing will also benefit your trail running. Stronger muscles and better core stability are valuable for navigating uneven terrain and tackling climbs and descents.
(4) Pace and Effort Understanding:
Road running provides a good foundation for understanding different paces and effort levels. This knowledge translates to the trails, even though your pace might vary due to terrain differences.
(5) Adaptation and Learning:
Transitioning from road to trail running involves some adjustment, particularly in route selection (considering elevation gain and technicality). However, your base fitness from road running will facilitate this transition.
(6) Speed Work:
Incorporating speed work, which is common in road running training, can still be beneficial for trail runners. It helps improve running economy and adapt your body to faster efforts, which are useful on varying trail terrains.
Do I need to choose one: roads or trails?
No! Trail and road running are more similar than different, and you can absolutely race on both trails and roads during the same season.
In fact, TRR Coach Brian Condon said: “I ran my marathon PR in the middle of a training block training for the North Face 50 trail race while training in a city with some trails, but not a ton. You still need to properly space out races based on effort of the race-how long is it, A B or C race, et cetera, but you can definitely do both roads and trails well at the same time. What I tell a lot of my runners is that some of the workouts and long runs need to be specific to the race coming up, but a big chunk of your volume can be on whatever you enjoy and whatever is accessible.”
TRR Coach Genevieve Harrison recommends athletes starting the season with road running “as it fits well with speed and interval training before we get into more endurance and specific training” for trail racing later on.
While general fitness training benefits both road and trail running, allocating time for specificity in your training regimen is crucial for optimal performance in each discipline. Balancing race schedules and training loads with the guidance of a coach can help ensure you’re prepared and peaking appropriately for your targeted races. Ultimately, mixing both road and trail races can enhance overall fitness diversity and long-term enjoyment of the sport, provided that training and race scheduling are thoughtfully managed.
Whether you’re trail curious or not, check out this article “How to Choose your next Goal Race” for top tips on how to do just that!
Ruby is a runner, triathlete, and passionate coach, who is most fulfilled by helping athletes overcome limiting beliefs with joy. She is also a proud science nerd, and advocate for athletes’ mental and physical health.