You’ve stuck with us this far, now prepare yourself for exciting new twists and turns as we touch on our next subject. It’s time to talk about trail running! This topic is one that has spurred many a debate amongst runners. Which one is better: trail or road running? Which group is “tougher”? Who are the “real” runners? While we won’t seek to answer those questions, we will educate you on some of the aspects of the trail running experience. Then, you can decide for yourself which camp, if any, you’ll fall into. So, lace up your trail shoes, strap on your hydration pack and maybe even a headlamp and let’s hit the trails!
To start off, let’s define some key differences and extra considerations you’ll need to make when executing a trail run. With often unstable terrain including roots, rocks, leaves, and loose dirt or even mud, trail running can be slightly more hazardous than road running. Due to this fact it’s important to have proper footwear for the type of trail you plan to run. A good pair of trail-running shoes is invaluable if you are going to enjoy your experience. Look for shoes made specifically for trail running with large “lugs” on the bottom to grip the terrain. Some shoes come equipped with a “rock plate” (a special liner inside designed to add protection from sharp rocks) and many are even waterproof. Check with your local running store for some great recommendations.
Trail running comes with added exposure to flora and fauna that you may not get when you run on the road. It’s worth considering if the trail you’ll be running on could expose you to thorns, bristles, even poison oak or poison ivy and dressing accordingly. Things like knee high socks, calf sleeves, and even trail gaiters help protect your legs from exposure to these natural hazards. While the most common animals you’ll encounter on the trails are relatively benevolent, you should prepare for the possibility and take precautions for encountering more dangerous situations. Here in NC, the biggest dangers on the trails are often snakes and off leash dogs, however, anytime you step into nature’s domain you run the risk of running into larger mammals such as deer and even bears. We recommend doing your research and knowing what to do should you encounter one of these animals. Often the best response is to give it a wide berth. That being said, there are many deterrents available on the market from bear spray to whistles to firearms. Use your judgement and make the decision that’s best for you.
While it may sound romantic and fun to go running off into the woods alone for some solitary time in nature, if you’re new to the sport we recommend finding a buddy to run with for safety and camaraderie. We all know running is better together and what better way to experience the beauty of our state’s trails than with a good running friend. Due to the difference in terrain, a trail run will typically take longer than a road run of the same distance so be sure to account for this when planning your nutrition and hydration for the day. Bring plenty of water, electrolytes, and a good carb source to ensure you’ll finish the run strong and excited to hit the trails again in the future! Side note here, we also always recommend having a headlamp or other form of running light with you if you are running anywhere near sunrise or sunset. It’s better to be safe than sorry here as navigating trails can be tough with daylight on your side, but it is treacherous trying to do so in the dark.
Next, let’s discuss trail etiquette. This is a topic that often causes audible sighs of frustration when brought up in trail running circles. In our experience, the frustrations come from the actions of runners who simply didn’t know better. Much of trail etiquette is similar to general running etiquette (let faster runners pass, announce yourself, pass on the left, etc.) but there are a few things specific to trails you’ll need to note. First and most important: if you carried it onto the trail, you need to carry it off. We must work together to keep our trails clean and beautiful. Nothing is more frustrating than a runner discarding trash on the trail. If you are unable to locate a trash receptacle then pack your trash with you and dispose of it after the run. Second, if a faster runner approaches and requests to pass and you are on a narrow trail, step off the trail as best you can to allow that runner to pass. Finally, if you are running in a group, it is good practice to call out hazards as they appear. This could easily be done by calling out “root” or “rock” or even simply “watch your step” as hazards approach.
Finally, there is an entire world of trail terms we could cover here but the most relevant to a new trail runner’s experience are the following:
Technical: A trail that is more challenging with many roots, rocks, or other hazards. This type of trail requires more attention and can be more difficult to navigate.
Non-Technical: A non-road surface such as packed dirt with few trip hazards and a wide running surface. For you locals, think Salem Lake.
Singletrack: A “one lane” or narrow trail. This type of trail is only wide enough to support one runner at a time. To allow someone to pass, a runner must step off trail.
Grade: The steepness of a trail. For reference, anything 10% or less is typically runnable.
GPX: A type of file containing a route that you can download to a running watch. These may also contain elevation and topographical information.
Drop Bag: A bag, prepared by a runner for reception at a specific point, usually during a race, containing items the runner may need (i.e. gear, shoes, fuel, clothing, etc.).
Trail running can feel a bit intimidating at first, but it really is a great way to take your running experience to the next level. We hope you found this information useful and that you’ll apply it as you lace up and hit the trails!