So you want to be a trail runner.  Sure, we all do, but you can’t just start running on trails to be a trail runner.  Well, I guess you can.  But, you won’t get the most trail training out of it, run your fastest, or work the right parts of your body unless you practice trail running first.

The first thing you need to do is “train as you fight.”  If you want to begin trail racing then you should start by practicing running on trails.  When training you want to try to simulate the same conditions you will experience during your trail race.  If you think it’s going to run on race day, bring a hose and wet down the trail on your next practice run.  If you think it is going to be hot on race day, wear a lot more layers of clothes.  Try to replicate how you will be feeling on your first trail race during your practice trail runs.

The biggest physical difference is that you will have more lateral movements when trail running.  In trail running you use your peripheral muscles around your ankles and hips more, also your quadriceps and glutes.  So, although you may develop larger ankles, or cankles, from trail running, you will also develop larger glutes which are perfect for sitting on.  It’s like having a cushion whereever you sit down!

The fact is that trails are never perfectly smooth, that’s what asphalt is for, so you will almost never be running at your perfect stride.  Get over it and grasp this concept before hitting the trails.  You will constantly be ducking and dodging low branches, overgrown brush, and low flying birds.  It’s going to slow you down.  Don’t worry, just don’t be surprised and be ready to react.  It’s all part of the fun!

Try to determine your trail race to road race ratio.  If on average you run 4 miles in 30 minutes on the road and 35 minutes on the trail then your trail to road ratio is 1.166 (35/30).  You can use this to determine your goal for a 10k trail race by taking your 10k road race time and multiplying it by your trail to road ratio.  So if you aim to run a 10k in 45 minutes on the road then your goal for a 10k trail run should be 45 x 1.166 which is 52:30.  I know, homework sucks but it will help you in the long run.  Trust me.  I know all about the long runs.