Sunday, July 28, 2013

Q&A: Translating road miles to trail miles

Merissa asks:   There are obvious benefits to trail running vs. road running, but I'm wondering what it really comes out to be. For example, is it better for your training to run 2 miles on the trail rather than 3 miles on the road? Even if your training schedule says 3 miles? And what are some of the best trails to run for shorter days?

Answer: Great question! If you know your general pace, translate the amount of time it would take you to run 3 miles on the road and run for that amount on a trail. For example, if you run a 9 minute mile, 3 miles would take you 27 minutes so run for 27 minutes on the trail. Alternatively, you can convert miles into minutes on the plan assuming a 10 minute mile pace. So, 3 miles would equal 30 minutes of running on road or trail!  

Trail running is a great way to train, especially if you are gearing up for a trail race or a race that won't be on asphalt such as Run The Rock. But, it is a different experience. Here is some additional information and tips for taking yourself off road!

1. Trail running improves your balance, coordination and strength. It also can help you work on your mental focus because it forces you to pay close attention to where you are running.
2. Your stride will likely be a little different than when you are running on the road since you will have to clear obstacles and lift your feet a little higher off the ground. Keep your eyes on the trail and look ahead about 3 feet so you can be prepare for what lies in front of you. 
3. As mentioned above, don't expect your trail pace to match your road pace. Terrain alone can be more challenging and cause you to slow down, in addition to rocks, logs, branches and other objects along the trail. 
4.  Running hills is difficult enough but can be extra challenging when you are off road. Take short, quick steps to shorten your stride on the up hills. When going down hill, do the opposite and lengthen your stride, but take quick steps. Keep your weight slightly forward and your arms a bit wider...this is almost like a controlled fall. 

To be honest, I don't run on trails very often so I'm not the best resource. I do enjoy the trails on Near Island, which have been worked on and expanded considerably in the past couple of years thanks to Island Trails Network. Ft. Abercrombie is another great trail option, as are the trails around Jack Lakes in Bells Flats.   Know of some great trails? Please share them in the comments and spread the word!

Run for your lives!
Bree

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