Comments on: The Road to Trail Running Success?

By: Toby Porter

Toby Porter — Tue, 24 Nov 2009 20:07:24 +0000

Thanks to all for the informative insight on running. Does any one frequent the Postal Trail. It's one of the longest trails in the US. It's closer than you think. While out on your next daily road run glance over and check out the ribbon of dirt the mailman (person) leaves behind. If you truly desire more dirt give it a try. It may just put a smile on your face.

By: saschasdad

saschasdad — Thu, 19 Nov 2009 03:35:15 +0000

Ben, I definitely agree with your statement about how "you can get away with training mostly on trails in preparation for a road ultra, to a certain extent" and take it a step further by saying the same about road marathons. Recovery time from training on a trail is just so much faster than it is on the roads. Obviously you need to run at least a few long road runs when prepping for a road marathon/ultra, but the trails reduce recovery time needed and they make you stronger than the roads.

I still believe roads are great for efficiency and leg turn over, regardless of the racing surface you're targeting.

By: Ben Nephew

Ben Nephew — Wed, 18 Nov 2009 04:22:43 +0000

I don't think that you can group any sort of flat trails with roads. The amount of damage that you accumulate running on actual roads is much greater than if you had been on canal paths or carriage roads. The only valid reason for deliberaely getting on roads to train is prepare for a race on roads. Although it takes some focus, it is possible to do high quality speedwork on trails; you just have to develop trail intervals that you run timed efforts on regularly, just as if it were a track or road. As for hills, most should be able to run trail hills as hard as road hills. If access to trails is limited, that is one thing, but I don't think that going out of your way to run on roads in preparation for a trail race is all that helpful. I am not sure that long road runs are going to help with continuous and consistent racing. I know a lot of fast road runners with very fast marathon PR's who fall apart at the end of long trail races. I like to refer to it as a lack of trail endurance. Running fast late in a long trail race is a learned skill that cannot be simulated on the roads. You need to strengthen all the accessory muscles that you use when trail running. Adding variety to your training is a good thing, but adding hard roads just for variety may not be worth the injury risk.

I would actually argue that you can get away with training mostly on trails in preparation for a road ultra, to a certain extent.

Road racing is actually evil, at least at the ultra level. I ran a ridiculously hard 43 mile race with 10k of climb and steep descents on hard trails over the summer. The next day, I was sore, but still able to go hiking with my 35lb son on my back. Two days ago, I ran a perfectly flat 50 miler, and I am having a hard time walking today. Maybe if I had been wearing five fingers, I'd feel fine today.....

By: Meghan

Meghan — Wed, 18 Nov 2009 00:28:30 +0000

There are a few people with freakish biomechanical perfection who can get away with running a lifetime on pavement with little injury or other disfunction. However, I'd guess that these people represent the vast minority of us runner folk.

Luckily, superb alternatives exist for the rest of us, those that you named like dirt roads, rails-to-trails trails, towpaths, etc., etc.

So then, I agree wholeheartedly that "road running" ON FORGIVING SURFACES is a great training means for peeps like us.

My anecdoatal addition reflects my opinion: I have decent biomechanics, but still managed to acquire injury in 2004 when I switched from running mostly on dirt roads to running mostly on paved roads with little change in training load.

Happy running!

By: paulrondeau

paulrondeau — Tue, 17 Nov 2009 03:29:11 +0000

Thank's for that timely article!I'am a virgin to the trail scence
training for my first 50 miler,and
yes the desert in Phx.at 4am can be
nasty.So i'am hitting pavement more
than i really want but i've gotta get in the training

By: Joel Toews

Joel Toews — Tue, 17 Nov 2009 01:41:22 +0000

Thanks for a great post. I'm an aspiring ultrarunner, but I live in the Canaidan prairies, in the city, and as a result, do a lot of flat road miles (unless I find some trails here and there). So this post is of great encouragement as I continue to train for my first ultra. I know I will need some trail miles, and will definitely need to hit some hills, but knowing that many road miles will be beneficial is encouraging. Thanks.

By: Garry

Garry — Tue, 17 Nov 2009 01:35:55 +0000

OK, Bryon, I agree to an extent … too many miles on the road are first off, too boring, and second off, too punishing on your body, especially your back. But I would agree it is a necessary evil to get better as a runner period, not just to become a better trail runner. You can only become a better trail runner by running trails, just like you can only become a better mountain biker by riding your mountain bike in the woods … riding your mountain bike on the road isn't going to do much for you …

By: KMAX

KMAX — Tue, 17 Nov 2009 00:56:09 +0000

I'm in the same boat as Michael and c further down. Trails are almost a luxury item, especially serious technical trails for me.

On the other hand in my only "ultra" to date, the Potomac Heritage 50k a few weeks ago I definitely struggled more on the C&O canal sections and other flat straight sections. My hip flexors started screaming at me on the mile or two back on the tow path on the way back. In training all my long runs were on trails so while my short mid-week runs were mostly road miles I could definitely see the benefits of putting in some longer miles on the road as well. Especially as I start training for next years Bull Run Run 50 miler…

By: Félix

Félix — Mon, 16 Nov 2009 21:44:40 +0000

Good post. I'm experimenting with this right now.

After my first two ultras this year, I'm going to try to do a marathon for the first time.

Here's why: I have good endurance but am slow. In my last ultra (CCC-Mont Blanc) I felt I needed to be faster all around to make the cutoffs. I'm hoping that focusing on marathon training for a couple of months in the off-season will help me be a little faster for when I begin hitting the trails and mountains again in January 2010 to train for UTMB. Also I'm enjoying all the extra time on the weekends from reduced training.

Once I start training for ultras again, I'll have a solid base, better form on the flats and will be eager to leave the pavement. I hope it makes sense and produces the benefits I'm looking for.

By: saschasdad

saschasdad — Mon, 16 Nov 2009 20:55:52 +0000

I very much believe that road running is great for helping running efficiency and form. I like that I can just get in a groove and go, without thinking about rocks, roots, twists, turns, cougars, etc. Lately, I've been running more roads than normal (4-5x per week) and definitely notice that I'm more sore than more usual twice per week. So I think roads can definitely make me faster and more efficient, but also beat me up a lot more.

What about road races? I absolutely love road 1/2 marathons! They're long enough to take the zip out of 10ker legs so us ultra guys don't look so slow. Seriously, they are a great workout, relatively short by ultra standards (although running at 90% of max h.r. for 75 min. doesn't feel short) and with a good warm-up and cool down, you can easily get in a 20 mile day.

I really enjoy races like JFK that have a variety of terrain, as they force you to train on a variety of terrain.