Trail Running 101

[AnnPerkins]

Can I have some advice please? I've recently moved to a village and want to try running on footpaths instead of roads. I'm the sort of person who needs to know everything about something new before trying it so I have questions:

1. How do you map a route? Is there a preferred mapping website for off-road running? I'm worried about getting lost, or ending up on someone's land, or being chased by a farmer's dog.

1. What's the difference between road and trail shoes? Just more grip? Or more stability for uneven surfaces?

1. What else? Any handy tips for a newbie would be very gratefully received.

Thank you.

Welcome to the wonderful world of trail running! I am the same as you in that I am always worried about getting lost and have a terrible sense of direction.

1. For mapping use Strava or mapmyrun to get a rough idea of your route and distance beforehand. I have a Suunto Ambit watch with GPS that also helps with route planning. Allow more time than you think you need.

1. Trail shoes are slightly heavier than road, and have more grip for mud and downhill. I'm not sure about stability.

1. If you're going out for longer than 10 miles take a pack with you with water, mobile, and money, infact do this anyway until you are confident with your route.

1. Don't focus on speed, as it's much harder work than road running, focus on enjoying yourself and the scenery.

Thank you for such a swift response Ridiculouslyso!

So can you follow the route on your watch? I would definitely like that. I often resort to listing the street names of a road route on my hand

I always have my phone with me but will take some money and water as well. Do you use those folding water bottles? I bought a cheap one from Sports Direct out of curiosity but haven't tried it yet. I'd rather not carry anything in my hands in case I trip over (likely).

I'm excited about giving it a go. I have miles and miles of countryside just outside my front door and can't wait to go and explore.

Another tip would be to see if there is a running club near you or some trail races locally. That way you can find some people who already run local trails to potentially run with you and show you some routes.

I wear a cheap back pack from Decathlon with a water pouch in and room for layers and phone, keys etc. I don't mind running with it on my back but some people do.

Routes can be downloaded to the Suunto watch for following but I can't say I'm great at that yet!

If you look up local walks in your area, and get familiar with ordnance survey maps, you'll be able to find right of ways.

You can preset a route to some Garmin too. The 635 and 645 definitely can. Then you just follow the red line on the screen and as long as you keep the arrow on the red line you’re going the right way.
Nothing in your hands, you might need them to catch yourself if you trip. Take a pack with a couple of first aid type items. It’s ok to walk if the terrain is tricky. Look down more than you do in road running.
Trail shoes are very different. Well worth a trip to a really good shop to see what they recommend.
Consider buying short gaiters. Have a look at Treasure Gaiters online.
Love trails, best fun and taxes brain and body. Just did a 53 mile trail race at the weekend including miles and miles of soft beach running and rock climbing in the dark! It’s addictive!

Thanks all for the great advice. Looking up local walks is a good idea. There’s bound to be a book or website for the area.

I have a 10year old Garmin Forerunner 305. It maps the route as you run but I don’t think you can follow routes on it.

And I will look at gaiters. Are they in case of ticks? Or just to stop your ankles getting scratched? I do like this whole new world of kit I can’t do without

Your trail race sounds wonderful Migrant2. I’d love to try something similar, but 53 miles is way out of my league.

I use the OS map app on my phone to plan trail runs. It's £4.99 a month, but you can download maps to your phone so you can see where you are when you are out. Love a good trail run :-)

Gaiters are to stop the little bits of grit, sand, stones etc from getting in your shoes. Means your feet stay happy!
Have a look at Salomon packs, I have the Salomon 8 and it’s utterly brilliant. Disclaimer....you won’t need one yet at all, but I love new gear too!

Try the viewranger app the quality of the free maps is excellent I download someone's route or create my own, it will track you with a buddy beacon so someone always knows where you are, and you can set it to beep at you if you go off route.

I also love gear and use the Salomon skin 10 which comes with an insulated bladder, on hot days it's fab. You can fit an awful lot into something so small. I use the viewranger on my iPhone and I take a battery pack with me but I can be out for a number of hours. Trails take longer!
For energy I've started using Tailwind powder in my water which has none of the nasties in other drinks other than sugar electrolytes and caffeine- I was dubious at first but it keeps me going for ages.

How many miles do you do apples?

Ridiculouslyso I'm training for a long distance event so I go out and try and cover 15-20 miles but I will slow run half hike half.** I just love being outdoors!

I agree with everything you said in your first post, I was looking at the Suunto Spartan and the Apple Watch 3 because of their navigation and battery life. How are you finding Suunto?

Migrant2 your race sounds amazing that's the kind of thing I really want to try. How long did you train for?

I really like the Suunto. I have an Ambit 3 Sport. Previously had a basic Garmin. I don't generally do any further than 15 miles due to time constraints. It comes with a HR strap and that's the only thing I'm using less than I thought i would. Lots of data to analyse if you like that sort of thing! The route navigation is very good. Haven't used it much but it's quite easy to use.

I did wonder about the heart rate monitor but I heard a talk from an ultra marathon runner extolling the virtue of heart rate training.

Would anyone be interested in a trail running / hiking thread to talk all things trail I feel like we've crashed your thread annperkins

@applespearsbears a dedicated thread sounds good to me!

@Ridiculouslyso done!

Love trails, it is like exploring - I use a OS map to plan. GEt one for where you live

Apples, it was part of my bigger plan so I didn’t train specifically for this one. I’ve got a 24 hour race in August so this was part of the training for that.

I'm loving reading all these posts, gatecrash away applespearsbears I read a lot of books by ultrarunners; at 49 I'm never likely to reach that level now but I love reading about it.

I went out and tried a few miles following footpaths last night. I went the wrong way a few times and ended up where I didn't intend to but it was brilliant. Hard work on the bumpy paths but I loved the feeling of being in the middle of nowhere (even if it was only the other side of a farmer's field).

I had a look at the local OS Explorer map online when I got home and I think some of the tracks I thought were footpaths actually weren't

Is it ok to run on bridlepaths?

@AnnPerkins which books would you recommend? I've read 'Feet in the clouds' about fell running and 'Run ride sink or swim' and I'd like to read more.
As for ultra running being 49 and a women is the best time apparently: www.runultra.co.uk/Articles/March-2017/Why-do-women-win-ultras

I'm always getting lost on my runs! I think it is ok to go on bridlepaths - it was certainly included in an organised event I went to.

I just looked it up and bridle paths are open to walkers and cyclists in England and Wales.

Scotland has free right of way so the only concern is that you don't annoy livestock.

1. I try (ha) to map routes by going on OS maps. I've got a subscription on my computer so it is nice and big...you can plan and it shows you how far you are going. I prefer OS maps to anything else as you can see the gradients clearly and around where I live (extremely hilly) that's important. You can also plan on strava etc. I've just got a new watch that you can download maps onto as I get lost so easily, even on routes I've been on before. I'm a member of a running club that is very trail focussed- this helps with getting an idea for what's around you. Well, unless you are completely useless at direction like me.
2. Trail shoes tend to have less of a drop between forefoot and heel, so that your foot is closer to the ground. This makes sense when you think that your ankles are more likely to get twisted if running trails (and maybe not concentrating on where you are putting your feet like wot I do). They also have lugs on them to grip. What kind of lugs, depends on what sort of ground they are for. E.g. muddy trail shoes will have deep multidirectional lugs, whereas stoney trail shoes would maybe have square lugs. Some trail shoes have rock plates which means they are stiffer and you're less likely to get jabbed by a stone, aparently. I've never had a stone jabbing problem. Trail shoes often have stiffer protection around the toes (to prevent stubbing) and gussetted tongues to stop stones getting in. In the summer I wear my road shoes on trails if they are very hard as I don't want to wear out the lugs on my trail shoes, and they aren't as comfy on hard ground.
3. Some people get problems with stones getting in their shoes but a lot don't- I've never had that as a problem, but my friend that I run with gets it all the time- on the same run! Around my way shes the only person I know who does, and bought gaiters. I've never thought them necessary.

If I'm doing trail running I take water and a phone. I've got a belt thing for shorter runs and a backpack for long runs. I've got a nathan backpack which is extremely comfortable- the straps are so light and soft. The backpack usually has other things in it too- gels/sweets, a bladder full of fluid and a bit of cash just in case I get lost or injured. At this time of year it's necessary to take water even for short runs because of all the flies that are around waiting to be swallowed. Trail running is slower than road running, so expect to be out longer. And as you are out longer sometimes a 'bush toilet' wee stop is necessary and most experienced trail runners have done this. The coach at my running club, when I first joined, said that he knew I was a seasoned runner when I shouted to the others- I'm just going for a pee, I'll catch you up, whilst we were running through the woods Also at this time of year- you need to check for ticks when you get home. They can get everywhere, including bits of your body that are covered in lycra.

Wow, there are loads of you out there doing it!

Thanks JustGettingStarted, there are loads of bridle paths near me so good to know it's ok to use them.

And dangermouse, lots of helpful info there. I wore my road shoes last night and felt like I needed a bit more support round the ankles; the footpaths are really bumpy at the moment from where they got churned up in the rain and then set hard in the warmer weather.

I checked my legs for ticks when I got home because I had run through quite a lot of long grass. And I am very attractive to bitey things; mosquitos love me, so I will have to remember the Skin So Soft next time I go.

I'm going to have to get my head round the OS maps app I think. I've registered for a 7-day trial and £4.99 a month seems unreasonable.

applespearsbears that's an interesting link. I'm going to have a browse around the rest of the site as well.

I have read loads of books by ultra-runners and similar. I'm currently reading Vassos Alexander's new book: Running Up That Hill which is quite good, his books always make me feel very positive and keen to get out there.

Just been through what's in my Kindle account and these are some highlights:
Mimi Alexander: Beyond Impossible
Martin Thomerson: It Kept me off the Streets
Helen Croydon: This Girl Ran (more triathlon than ultra)
Anna McNuff: The Pants of Perspective (more of an adventurer than ultra-runner)
George Mahood: Operation Ironman - read this twice.
Christopher MacDougall: Born to Run - read this twice too, it's awesome

I've read Run, Ride... I'll have to look out for Feet in the Clouds.

I also enjoyed watching the Barkley Marathons on Netflix.

As I said, I have a bit of a habit