How to Start - Beginner Trail Runner

[admin]

As a runner who has spent 100% of my time on pavement or Tread Mills, what are the considerations to keep in mind if I start trail running?

Are there different shoes I should consider? Are there particular distances I should begin with? Determining Levels of difficulty - how do I pick my trails and how does training compare to running?

[Gingerbread]

<lurking to see responses...>

:D

[RichardC]

Have fun and do not take it serious, Look down a lot when running fast, otherwise have fun and watch out for branches, snakes, bears, etc..LOL!!! Don't worry about falling either, it happens and it is part of the fun of it. :)

[RichardC]

oyeah one more real noticeable difference, you must pick your feet up, or kiss your toenails goodbye!;)

[admin]

Sounds fun, actually! I guess it would be easier if I found other trail runners in the area - to start the process. Any other tips?

[nickc]

Trail shoes are lower to the ground and more stable than most road shoes. Big beefy trail shoes that are closer to hiking boots are not necessary. Something like the Brooks Cascadia works well for most people.
Start with the same time (not distance) as you are currently running comfortably. Run out and back instead of a loop if you are unsure how long it will take.
Difficulty depends where you live. In the Seattle area most of our local trail runs have about 200 ft of gain per mile or 3000' for a 15 mile run. A hilly trail might have 800-1000 ft of gain per mile. 1000 ft/mile of gain is basically walking for all but elite runners. So pick your trails by looking at the profile in a hiking guide or get a topo map. Most average runners do about 10-12 min/mile on rolling single track trails. Wide flat smooth paths through a park or dirt roads are basically the same speed as road running.
If you want to log your runs, it's easier to log hours than miles. Logging hours and vertical feet totals gives you a good idea of total workload. Trail running involves more muscle than road. The extra muscle used to stablize on trails really works you lower legs and core. Downhills thrash your quads and uphills work your calf and glutes and achillies.
watch for overworked ankles and achillies tendonitis when starting out.

[Gingerbread]

Thanks for the information, nickc