Trail Running: 6 Big Lessons I've Learned

The best kind of running is trail running.

There, I've said it. Getting out in nature, rambling over varying terrain, climbing and descending hills, being in the middle of scenes you can't get on the roads -- that's the stuff. Trail running engages me and challenges me in a way road running can't. I'm not just plopping my body down in a random spot and doing the same old thing. Every step is its own adventure, be it sand, rocks, roots, running water, uneven footing, brush or anything else the world can throw at me. It's energizing, invigorating. Unlike with road running, where it's easy to detach, trail running connects me with everything I'm doing, and everything around me.

One thing I hear a lot from people I invite to go with me is that they're unsure about trail running. But there's no special training or license. Here's some of the things I've learned about trail running over the past few years.

I Didn't Need Any Fancy Gear
There are some gnarly, technical trails out there. But that's not how I got started. I started out trail running on some short, relatively easy trails in parks not far from where I live. I wore my normal road-running shoes, and I was fine. Starting out, I ran short enough distances that I didn't need a fancy Camelbak or hand-held or vest -- I just kept water in my car. And running clothes are running clothes -- nothing unusual about what I wear.

These days, I do wear specialized trail shoes when going off road, and I do put on a Camelbak when I plan to be out for significantly more than an hour. But they're not necessary for a basic run.

I Had to Throw Pace Expectations Out the Window
The terrain on trails always slows me down. Depending on how technical and how hilly it is, I can be a minute per mile slower on the trails despite the same level of perceived exertion. That's OK. I go by time more than distance. The benefit is the same -- and possibly greater, since those climbs make me work muscles differently than I would on flat pavement.

It's Easier on My Joints
Because every step is different on a trail, each one puts a slightly different stress on my joints -- unlike road running, where the motion is very repetitive. I've found that after a really good trail run, I'm sore in more places, but I bounce back quicker, because I'm not super-sore in any one spot. Also, because every step isn't on rock-hard pavement, the ground absorbs some of the stress that my footstrikes would otherwise bounce back into my ankles, knees, hips and back.

The Scenery Is Great
This may go without saying, but getting out on the trails is a lot more mentally stimulating than simply rolling through suburban developments. No two runs are the same, even if you're on the same trail. The foliage, the wildlife, even the path itself -- they all change. Yeah, there are some great views on some of my road runs, but there's always something to see on every trail run.

And yeah, sometimes I get a little lost. That's OK, too, because it usually means I've found some new trails to run. I'm never afraid to take a turn that looks good, and see where it goes.

I'm Stronger in All My Runs
Climbing a gnarly hill is both cardiovascular and strength training for me. Not only am I working my heart and lungs hard, I'm engaging my glutes, quads, calves and core muscles. Sure, I can (and do) work hills on pavement, but when I'm on uneven terrain, I also have to pay attention to stability in all planes of motion. It's a workout!

The result is that I'm stronger on all runs -- hills, flat, paved, trail, beach, whatever.

It Toughened Me Up
Generally, even really bad conditions, the road is basically the same. Maybe I'll have to slow up just slightly in the rain to keep from slipping, or run around a puddle, or watch out for a few icy patches on snow-plowed roads. Not so much on the trails. If it rains, it gets muddy and slick. There might even be a few unavoidable puddles that I just have to hash through. Nobody's shoveling the path if it snows -- and clumps of snow falling from trees onto my head is super-fun.

There's also something of an ethos among trail runners that you don't wimp out -- you just go and adapt.

The result for me has been a lot fewer missed workouts and no treadmill. No whining. No complaining. I just go. And on those rare occasions that I do race, I never worry about the conditions -- I know I have the mental toughness to deal with anything.

Bottom Line: It's Just More Fun
Yes, trail running has improved my running and overall fitness, and helped me achieve more goals. But really, the reason I do it: Who doesn't love going out and playing in the woods for an hour or two? For me, it's kind of like being a kid again. No worries or stress -- just knocking around, getting dirty, doing my thing. What could be better?

Got some tips for trail running? Sound off in the comments below, on Facebook or on Twitter!

12 Things I Learned in Ultra-Marathon Training

As you may know, I recently completed a 34.6-mile, non-competitive run. It was the hardest thing I've ever done.

But over the course of five months and 900 miles worth of training, I learned a few things that I want to share.

You Have a Reserve Tank
With weeks of 60-plus miles, this probably should have been obvious to me. But it became truly apparent on my final long training run. I was 18 miles into a hilly trail run. It was rainy, and I was tired. I was ready to head for the car. Except...I was lost in the woods. I wound up running close to 21 miles that day, mostly because I had to. But the bottom line was, I had it in me even though I wanted to quit. That came in handy on ultra day, with temps and humidity both around 80. I was sooooo out of gas at mile 30. But I knew I had more. And yeah, I walked some, but I made it to the end.

There's No Such Thing as Bad Weather
Just poor gear choices. If you want to prepare to run long distances, you have to be mentally ready for whatever comes your way. It's not going to be perfect. Don't let the weather get in the way of your training. You can always put on another layer if it's cold. You can buy a water-resistant jacket for the rain and snow. Drill some screws into old running shoes to make spikes for when it's icy. Get a Camelbak or hand-held water bottles. And always, always, always carry a handtowel.

There's No Such Thing as Overtraining
Just under-recovering. Recovery is much more than just sitting on the couch after a long run. Rehydrate and pay attention to your nutrition -- that means carbs! Stretch after every run. Make friends with the foam roller, the "stick" and a nubby foot-massage ball. Use ice if you need to. Prioritize a good night's sleep. And yeah, sit on the couch, but also get up and move -- keep your muscles and joints limber for the next run.

You Gotta Make the Time, But You Probably Can
Unless you're Gary Robbins or Jim Walmsley, running 50 or 60 miles in a week is going to cost you close to 10 hours, and that's not even counting the time it takes to drive to where you're running, warm up, cool down, recover, etc. One week, I ran 13-milers on back-to-back weekdays before work. It helps that I'm able to work from home when I need to. But even so, it meant getting up early enough to log the miles -- and that meant getting to bed at a reasonable hour. Limit your TV time. You're probably going to have to put some of your social life on hold, too. And most important, you need to schedule your runs so you have a plan to work around. But if you want it, you can probably find the time to make it work.

You're Going to Get Obsessed
For five months, after work and family, the biggest thing in my life was running. I was spending plenty of time rambling around, but even when I wasn't, I was frequently thinking about it. It's hard not to when a) it occupies as much time in your life as it did for me, and b) you have a 34.6-mile run on your calendar. Remember that the people around you aren't in the same headspace as you, and most important, don't let your obsession get in the way of your relationships. I can't thank my wife Jackie enough for all the support and patience over the last five months.

Build the Mental Muscle
A run that long isn't going to go perfectly. There are just too many internal and external variables. You gotta roll with the punches a little bit. My plan: No treadmill runs regardless of weather, and stick to the schedule no matter how much my inner crybaby was screaming "I don't wanna!" In other words, the best way to get ready to put one foot in front of the other on event day is to put one foot in front of the other during training, no matter what.

Flat Isn't Easier
There comes a point in a long-distance run where, if there aren't some changes in elevation, you're going to feel completely worn out because you're using one set of muscles in the same exact motion for miles and miles. But when you throw in some climbs and descents -- especially if they're of varying grades -- you redistribute some of the work to other muscles. So more muscles get tired, but none of them get super-tired. Of course, if you're going to tackle some hills, you need to build strength in your core, hips, glutes and calves. Do squats. With weight.

Walking Is OK, But Walk With Purpose
On long runs, especially hilly long runs, it's a good idea to break into a walk every so often. It helps recharge your muscles, and especially if you've just completed a tough section, it brings your heart rate down. You simply cannot finish an endurance event if your heart rate is above the aerobic zone. (Test: Can you talk in complete sentences? If not, you need to dial back.) But that doesn't mean you're out for a stroll. Walk with purpose, like you're still trying to get somewhere. Your walking pace should be around 60 percent of your running pace. Your heart rate will still come down, but you'll still get the conditioning benefit and your overall pace won't suffer very much.

You Can Probably Shed Some Fat
Last fall, I decided to focus on strength training to prepare my body for the rigors of this build-up. Just before Christmas, I topped out at 200 pounds, which is 5 or 6 pounds more than I typically carry when I'm not in a training cycle. I knew I'd slim down a little and thought I'd probably go a bit below 190, as I have when I've run marathons. I had no idea I'd get down around 170. I was smart about my diet, but I certainly didn't restrict any calories. In fact, I used them all, plus some.

You Don't Need Gels
I kind of learned this by happenstance. Early in my training, I bought a box of GU gels, and I used two or three on each of my longer runs. Then I ran out, and I kept forgetting to order more. But I was also getting into distances where I was burning thousands of calories in a run, and a 100-calorie gel wasn't enough on its own anyway. I carried a baggie of jellybeans (just regular old jellybeans) for quick bursts of energy. I can fit a banana into the pocket in my Camelbak. And I planned long runs where I could stop at the car -- where I had PB&J sandwiches. (PB&J on whole-wheat bread is the perfect long-run fuel.) Other people eat trail mix, cookies and pretzels. During the ultra, I also ate pickle chips to help replenish electrolytes. Do a little experimenting to find the "real food" that works for you.

Get Used to Running Alone
Even if you have a bunch of running friends or belong to a running club, this is a simple truth: Most people don't want to run long distances on trails. Make your peace with that and do your own thing.

But Friends Are the Best
Something really awesome happened to me when things got really ugly during my ultra run, around mile 30: Two of my friends (who were running a shorter distance) stayed with me. (Look a little closer at the picture at the top.) When I needed to walk, they walked. When I picked it back up into a run, they ran. They encouraged me but kept it realistic, and we made it to the end.


All of these lessons will help me when I tackle my next challenge, whatever that is. I hope a few of them help you, too.

Tough Guys Really Aren't That Tough

You guys know how I feel about Bros at the gym.

They act like it's their domain, and either you're part of their tribe, or you're a loser. You're inferior. You're a wimp.

Don't believe me? Try asking a Bro what he does for cardio.

Now don't get me wrong: I love lifting. I love the feeling I get from having pushed or pulled a bunch of weight a bunch of times. I believe barbell squats are the king of all exercises. No matter what's on my fitness plate, I'll always make time for the gym. And I know plenty of lifters who aren't Bros.

But I have news for the Bros: You're not that tough.

Bros Are Babies About Cardio
   

Bros try to wrap up their hatred of aerobic exercise into some kind of tough-guy disdain, like, "Cardio sucks. Do you even lift, bro?" But what they're really doing is being wimps about it. Let's go for a run, fellas. Maybe let's go 10 miles at a 9:00/mile pace, and we'll see if you can keep up -- or even get past that first mile without gasping for air. Or let's hit the track for some 800-meter repeats. Uh-huh. Bros say they don't do this stuff because lifting is better, but the bottom line is, they're afraid to try. Because they know it'll expose them as weak.

The Weather Is Always Perfect in the Gym

If you know me at all, you know that I harbor extreme hatred of the treadmill. It's not that I think it's an inferior workout; I'd just rather be out in the world than on a hamster wheel. Even if it's snowing. Even if the wind chill is below zero. Even if it means running a marathon in rain, wind and cold. Likewise, if I have a #FrontPorchWorkout scheduled, I bundle up and do it. And there are plenty of runners who'll brave elements much worse than I will. What about those tough-guy Bros? In the gym - the only place they exercise -- there's no rain, no wind, no snow. It's never too hot, never too cold. Sorry, fellas, but that's wimpy.

"Bulking" Is an Excuse for Bad Nutrition

Scroll down to number-five in this Eric Bach piece on bulking. I see lots of guys like this at the gym. Yeah, they're stronger than me -- well, at least in their upper bodies. But they have bellies. I'm not talking about power lifters -- those guys are amazing and, frankly, in their own world. I'm talking about guys who have big biceps, big guts and big stories about their drinking exploits. Yes, you can get lean without a ton of cardio, but it requires discipline. And that's an aspect of mental toughness that many Bros simply don't have.

You're Plenty Tough

The next time you start to feel intimidated in the gym by the Bros, remember: You're plenty tough. You're not afraid of breathing heavy. You don't need climate control to be able to exercise. You have the discipline to keep a consistent diet going. Toughness is a lot more than building big arms, shoulders and pecs. Just do your thing and stay strong!

Let's hear about your toughness. Sound off in the comments below, on Facebook or on Twitter!