I have received a slew of questions this past week regarding preparation for the upcoming trail run / ruck run, "Run the Draw". Let me see if I can help.1) Do I need trail shoes or special shoes for a trail run?
This can be a tricky question. Right off the bat, I say "no"....with a few caveats, of course.
If you are able to run pain and injury free in the make and style of shoe that you currently use, don't change a thing.
Depending on frequency of use, you should be able to get 250-400 miles out of a single pair of shoes, but keep in mind that some people run "lighter" than others. Contact your shoe company / run shop directly to see their mileage recommendations. If you start to have aches and pains, getting a replacement pair of shoes is a good place to start.
Be advised that minimalist shoes offer less support and stability. This may work just fine for you on the road, but your feet and ankles will be working extra hard out on the trail. This doesn't mean that you can't use a minimalist shoe. Just make sure you prepare your joints
accordingly and be careful!
Traditionally, trail shoes offer increased stability over a standard road shoe by providing a lower heel cup and wider base. That being said, you shouldn't go out and buy a trail shoe one week before race day. Just like any new shoe, minimalist or not, it is important to ease into the use of said shoe. Try running in a new shoe once weekly, for 1-2 miles, then slowly increase your frequency and duration.
2) I don't have much experience running on trails. I tried running on a crushed limestone and grass path awhile back and my knees ached for a couple of days. Do you have any advice?
---There are three facets to my response: Surface hardness, unstable surface and frequency of use.
First off, your body becomes accustomed to the impact that you bestow upon it. Some folks handle this better than others. That means that if you typically run on asphalt (the softer of paved surfaces), you probably are going to feel a difference when changing to concrete. Here in eastern NM, we have been experiencing a severe drought. Pair this with high winds and exposed trails and alleyways tend to have zero topsoil or soft-packed dirt. The resulting surface can be harder than concrete and rough on your body. The same is true of grassy greenways at our local parks. Try slowly integrating a variety of surface hardnesses into your routine. Remember. ease into it with lower mileage and frequency.
Speaking of running in the park, unstable surfaces such as grass, gravel, dirt, etc. certainly give your stabilizing joints a run for your money. Yes, your ankles, hips and even shoulders work much harder at maintaining a decent posture while on the "trail", even when there is no change in elevation. When your stabilizers become overworked, it is not uncommon for stress to travel to your range of motion joints (knees, back). Take away tip: don't become lazy with your posture. It will affect you that much more when running on the trail. Incorporating trail runs will help your joints become accustomed to both the impact and instability of a different surface. Get out on the trail before race day!
3) What do I eat? Do I need to eat? How often?
This is a biggie, and very athlete/runner-dependent. What works for you might not work for your buddy, so experimentation is key. For examples of pre-workout and pre-race meals, check the last blog post, "Nutrient Timing, Part 1". One item that I didn't mention on the NT post is a product that I use quite a bit for early morning, long workouts: Glucerna shakes. From time to time, I have difficulty with food before early morning workouts. Sometimes liquids are just easier. The nice thing about using glucerna shakes is my blood sugar is much more stable - I never experienced the weird tunnel vision or tingles that come with a drop in blood sugar. For years I used PowerBars and Clif Bars successfully before workouts, but recently I noticed that the high fiber content messes with my hydration during the workout.
As we joked about at Boot Camp this morning, eating a gu during a 5K is pretty silly. Most of us are going to be finished with the race before ever truly needing that extra boost.
Here is what I recommend for a 120-160lb individual for activities lasting longer than 1 hour. Approximately 250cal per hour after the first 45 minutes. So, at 45 min, take in about 100-125cal, then repeat for every 30 min thereafter. Heavier individuals, especially those with a more muscular build will need more calories. Are you carrying a pack or ruck? You'll be doing more work and probably will need more calories. What are some common ways to take in these calories? Hammer Gel, Gu, Power Gel, Roctane, Clif Shot, Sport Beans, Honey Stinger, Shot Bloks, etc. You will need to take in at least 8oz of water with each serving...more if your product is caffeinated. If you can't stomach the gu (some people don't care for the thick consistency; I don't mind it), there are plenty of drink mixes out there, too. Hammer Nutrition sells many of my favorite products. Heed and Perpetuem are two great products, depending on the duration of your event/training.
Most importantly, try your nutrition plan before race day.
4) I always get blisters when I run on trails.
Due to the unstable surfaces, your feet move around within their shoes much more than if your were running on a flat surface. There are a couple of ways to combat this. First off, ease into trail running, and incorporate trail runs on a regular basis. Your feet will have to build up callouses to those common hot spots. If you like to treat yourself to a pedicure from time to time, absolutely do not shave off your callouses. Your feet have built them up as a protective measure against blisters. Keep them where they are! Make sure your toe nails are trimmed regularly to avoid rubbing between toes and awkward pressure on your nail beds. Hey, no one likes bloody toes or bruised/missing toe nails!
Secondly, if you are unable to build callouses, moleskin is a great preventative measure. Do this before your blisters get out of control.
Quality socks are another preventative measure. I have always had trouble with plain old cotton. This goes for running and hiking. Personally, I love the smartwool brand. Another problem with socks comes from sock height. Stay away from shorties or ankle socks. Lots of folks get rubbed raw on their achilles by the rear of their shoes because their socks are too low to protect them.
If push comes to shove, you may need a shoe better suited for all that lateral movement you'll be doing. Head to your local running shop and get professionally fit by someone who knows what you need. I don't mean to be stuck up, but I can't stress enough that your local Big5, Sports Authority, Foot Locker, etc. JUST WON'T CUT IT. Hooking up with a local running store is a great choice. You might pay a little more, but you get personal attention, they typically have a decent return policy and often times allow you to test run shoes on their treadmill or sidewalk before purchase. Fleet Feet is a renowned national chain; local store is in ABQ. In Lubbock, I recommend Foot Tech. ABQ also has Heart and Sole. Bring in an older pair of running shoes so they can see what sort of wear pattern you create.
Do you have any more questions? Let me know!
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