It's been a while since I've posted in this thread, but I've been lurking and am real proud of all of you cabrones. I'm especially interested in and impressed by the few I may have influenced in some small way - how to go, guys.
Despite my hiatus from the discussion, I have been running almost every day (this will be my 30 somethingth consecutive year with over 2000 miles), pretty much exclusively in the woods with my mutt. I do not wear a watch. Trail running, and especially technical trail running (which I like to do so the mutt can run off-leash without scaring unsuspecting hikers), can create very different workouts depending on the time of the year, weather, and conditions. I may be able to run a 4 mile tech trail in June with perfect conditions in under 30 minutes, but the same trail in the fall after a rain storm with leaves covering the wet rocks and roots, or after a 2 - 3 inch snowstorm (enough to be a pain in the ass, but not to ski on), could take me over 40 minutes. I would contend that time on the trail is more indicative of the intensity of the workout than miles or minutes per mile, but I digress.
I was talking to Traut briefly the other night, and he told me he was considering some trail running, so I thought I would share what my dog has taught me about running in the woods. This is obviously not a scientific methodology, just my observations while trying to avoid injury after running for 4 years 6+ days a week on the trails no matter the weather.
1. Pick your line carefully. Watch the trail conditions ahead of you and look for the path with the least obstacles, be they dry leaves, wet rocks, ice, wet roots (the worst), frost heaves, whatever. This sounds easy and obvious, but trail conditions can change from day to day, and it helps to be aware of your surroundings and look ahead (your feet will follow your eyes). If my dog stays on the trail in front of me, I will always follow his line - he consistently and naturally chooses the correct path.
2. Run soft. Archie (the dog) makes no noise when he lands, and I strive to do the same. This means a front to mid-foot strike, which also helps when jumping from rock to rock. I also find higher knees help, and they keep you from stubbing your toes or tripping on the many natural obstacles. Running soft also aids you during the inevitable slides and stumbles, giving you a better chance to correct yourself before twisting an ankle or falling (more on this later) If you are a natural heel striker, running in the woods, especially on technical stuff, may not be for you.
3. Wear minimalist footwear. Running shoes, and even trail shoes, seem to be on a platform that is really easy to fall off/over, resulting in painful ankle sprains. I wear the most beat up mesh light weight running shoes I can find when I am in the woods. I want little or no support, and would prefer just a nice sticky protective sole with something soft covering my foot. Most of the shoes I wear in the woods quickly develop holes by my baby toe from the numerous slides off rocks and roots, and the close calls to twisted ankles. Having "flexible" running shoes allow me to correct most of the slides and twists without injury. Often, my shoes will be retired after a particularly close call when the entire side of one shoe rips apart from the sole during a stumble/slide/twist. But it's better to change shoes than tweak and ankle or a knee.
4. The devil you know is always better (aka, the art of racing in the rain). If I'm running on a wet day and my choice is going through wet leaves which do not allow me to see the trail, or hopping across what I know are very slippery wet rocks and/or roots, I will choose the rocks/roots every time. It's better to go with what you know, even if it's dangerous, because you can adjust your stride, steps, and strike to help keep you safe.
5. If you think you can make it in one step, take two. This very good advice came from the wonderful book,
Born to Run, and it is especially true when hopping from rock to rock on a trail. You can get in serious trouble trying to leap and not quite making it, especially on steep technical ascents and descents.
The above suggestions come from years of observation and trial and error. I started out with trail shoes and regular running shoes, but found I was twisting my ankles on a regular basis after toppling from that platform following the slightest misstep. I really did watch my dog and how he ran - so beautiful - to get some ideas on how to continue trail running without injury, and while the above may not work for you, it has kept me pretty much injury free while putting in 40+ miles a week in the woods in any and all conditions.
If you decide to take up trail running, which I strongly suggest, be aware it is a different workout, especially if you plan to run technical stuff. It's much more of an overall body workout, perhaps akin to the difference between street biking and mountain biking. And it's beautiful being out there in the woods by yourself or with a furry pal. No matter where you run, though, run safe.
