Thinking about taking your marathoning off the road? Here’s what you need to know before you start racing trails.
, a Nike Run Club Coach in New York City and ultrarunner. “You should try and hit the trails as much as you can, but at least once a week,” she says. “And if you only have time for one, let it be the long run.”It’s the same philosophy as training on hills or a high incline on the tread for a hilly race course, or training on flat surface for a flat, fast race course.
, an ultramarathoner with Merrell and winner of the World’s Toughest Mudder in 2018. “That’s going to help your body adapt to the different stimulus, like the changes in elevation and the uneven terrain.”Road runners tend to obsess over their pace, splits, and finishing time. But “the first piece of advice I would give someone training for a trail marathon is don’t worry about your pace, because every mile is created differently,” says Mendoza.
On a trail, one mile could cover a 2,000 foot elevation gain and the next could be totally flat; you can’t compare how long it takes you do each one. Instead of focusing on your splits, pay attention to your effort level.,” says Woods.
Don’t be afraid to hike, either. “A lot of people moving from the road to trails have this mindset that you have to run everything, but sometimes running isn't the most efficient thing,” says Mendoza. “I've seen really good hikers hike faster than people trying to run up; they’re conserving energy for when they need it.”besides
running is crucial, especially for trail runners. On the road, running is a repetitive, forward motion; the uneven terrain of a trail, however, can pose serious stability challenges. “On a trail, you’re usually navigating rocks and roots and things on the ground, which works your legs in a way road running does not,” says Mendoza.
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