Top 10 Reasons to Try Trail Running

By Susan V. Farago, Trailhead Running Coach

Trail running is a great way to change up an existing running routine or to try something new. Need a reason to give trail running a try? How about ten!

1. Miles of Trails

Austin has over 100 miles of greenbelt and natural trails including places like the Austin Greenbelt, Walnut Creek Park, and Wild Basin. Search the Web for trail head entrances and maps.

2. Cooler Temps

Trail temperatures can be 5-10 degrees cooler than on the road thanks to the cover of trees and dirt or rock running surfaces.

3. Run Slow

Running paces tend to be slower on the trail due to the uneven terrain. This can benefit many runners by taking advantage of the benefits of exercising and building a solid base of fitness.

4. Great Cross-training

Running on trails engages and strengthens a greater range of muscles in the back, abdomen, hips, and glutes which transfers over to other sports such as cycling, swimming, and especially road running.

5. Run Longer

Because of the non-repetitive nature of trail running and the recruitment of additional stabilizer muscles and lateral connective tissue resources, longer trail runs can be done without that pounded feeling afterwards. A general guide: approximately 90 minutes of road running equates to two hours of trail running.

6. Explore and Get Lost

While some of Austin’s trails provide the feeling of being in the middle of nowhere, any given trail is never more than 1-2 miles from “civilization”. This is great for those who want to explore the many wandering paths.

7. Trees Beat Cars

Clean air from trees beats car exhaust any day! The only traffic to worry about on the trails comes from squirrels or birds, and hazards include random low hanging branches, cactus patches, or creek crossing (when there is water).

8. Run in the Dark

Night trail running provides a unique opportunity to experience running in a very different way. Senses come alive and even a very familiar trail can look completely different. Headlamps are required and it’s always good to run with another person.

9. Hang with a Relaxed Crowd

Trail runners tend to be very laid back and friendly. But don’t mistake the relaxed attitude as trail runners are amazingly fierce and talented athletes.

10. Make New Friends
Local clubs like Hill Country Trail Runners is a great place to meet new people (www.hillcountrytrailrunners.com). There are also trail running programs like Trailhead Running that provide instruction including trail running form/technique and navigation skills in a friendly “no drop” group setting (www.trailheadrunning.com). 

Not sure how to start? First, check the Web for local trails. Second, plan an easy route and always let someone know where and when you go. Third, pack some water and a cell phone and then hit the trails!

~~~~~~~~~~~~~~~~~~~
 

About the Author: Susan Farago is the co-owner of Trailhead Running and co-coach for “Women on the Trails” – an Austin-based women's-only trail running program. She is a certified coach, an ultra-distance athlete, and a nationally published sports/fitness writer. For more information on Susan or Women on the Trails, go to www.trailheadrunning.com. © 2012.

Monkey Lice -- (mun-kee l'ice)

| TRAIL TERM |

Small burr-like sticker seed pods that stick to clothing, socks, etc. Typically found in fields of grasses and/or wild flowers in early summer. They are more of a nuisance than anything, and they can be difficult to remove.

Sentence Use: I knew I shouldn't have run through that grass. Now my socks are all full of monkey lice!

Inukshuk -- (inook' shook)

| TRAIL TERM |

Meaning "in the likeness of a human" in the Inuit language. Piles of rocks used for communication and survival. The traditional meaning of the inukshuk is, "Someone was here" or "You are on the right path." Some Inukshuks are only a few rocks stacked at the endge of the trail, whereas others are more elaborate in construction and can be seen from a distance. They are also known as "Cairns" (kay-urns), or more simply "Rock Piles" (raw'k-pyls).

Sentence Use: "I spent half of my trail run making Inukshuks/Cairns/Rock Piles so I could find my way back to Barton Springs."

Photo source: commons.wikimedia.org

Disco Spider -- (dis'ko spi'dr)

| TRAIL TERM |

Little spiders that run along the edge of the trail at night. They reflect a purple/blue shimmery color when headlamps shine on them and resemble mini-disco balls.

Sentence Use: "Check out all the disco spiders on the trails tonight!"

Photo source: SpiderJew 2012

Keith -- (kee'th)

| TRAIL TERM |
Trailhead Running's unofficial mascot. He is really supportive and shows up at races to cheer on all his two-legged friends! Also has a modeling career posing for art found in local Austin bagel shop. (He is not the dog of the "dogs hauling ass" area on the trail, but he's just as speedy.)

Some of our favorite "Keith" moments:

  <<----Keith is the ultimate finish line spectator!

Skull Rock -- (skul rok)

| TRAIL TERM |

Sharp, uneven rocks found in patches on Austin area trails. Rock often stick up several inches making footing difficult. Named because they look like skulls or bones.

Sentence Use: I love running around Lake Georgetown but some sections are really technical because of all the skull rock.

Ground Focus Technique (GFT) -- (graw'nd - fok'us tek'neek)

| TRAIL TERM |

Being so focused on the ground that the runner doesn't see anything else around them. Form can be upright (when running) or   bent over (when stopped). Occurs most frequently during night trail  runs but occasionally when the runner just can't see what the heck they are going to step on.

Sentence use: "The trail is really technical here so I better use my GFT!"

Getting Shadowed -- (ge'ting - shado'wd)

| TRAIL TERM |
Occurs during night trail running. The runner's headlamp behind you is so blindingly bright that you can't see the trail because of your own shadow.

Sentence use: "I can't see where I'm going because I'm getting shadowed!"

Getting Pantsed -- (ge'ting - pantz'd)

| TRAIL TERM |

What happens when the person behind you trips and instead of falling, they grab on to your pants in order to stay UP, usually resulting in your pants coming DOWN. Solution: make sure you have your pants tied, or leave enough distance between you and the person behind you.

Sentence Use: "Sorry you got pansed by John. But at least the runner behind you didn't fall!"

(Thankfully we do NOT have a photo of this.)

Wristola -- (rist'olah)

| TRAIL TERM |
Fancy, high-tech bandana that wraps around your wrist. Serves many purposes including: wiping sweat, tourniquet, emergency toilet paper (one use only).

Sentence Use: "I'm sure glad I have my wristola to wipe the sweat from my eyes. It works much better than a regular bandana!"

Artwork by: Barrett Criswell (2013)

Trail Angel -- (tra'yal ain'gyl)

| TRAIL TERM |

A generous individual or group of individuals who provide acts of kindness to participants of outdoor events, on hiking trails, or various biking routes. Also referred to in online hiking journals as friends of hikers, relatives, or others persons who will often provide food, transportation, etc. to hikers on the trail (wikipedia.org).

Sentence Use: Thanks to that trail angel, I was able to cross the creek without slipping!

HEADS UP! -- (hed'z - up)

| TRAIL TERM |

What the runner(s) in front of you yell when there is a low hanging branch, limb, or other object you could knock your head on as your run down the trail. When you hear, "Heads Up" you will most likely need to "duck" soon. If you are running with a group, you may not want to put the shortest person up front because they can run under a lot more stuff than taller runners.

Sentence Use: "Heads Up!! Big Branch!!!"

Trail Terms

Learn our lexicon! We've come up with some great trail terms over the years. Some are legit. Some are strictly born from own Trailhead Running fun!

Have a suggestion for a trail term? Send it our way! info [at] trailheadrunning.com.

Be sure to include: definition description, sentence use, and a photo.

Used Running Shoe Donations

By Susan Farago, Trailhead Running Coach

The Austin area has several locations for donating used trail running shoes. Some places even provide a discount on your next shoe purchase!

Luke's Locker
115 Sandra Muraida Way, Suite 102, Austin, TX 78703
512-482-8676
Luke's offers a discount to those who turn in old shoes to be recycled only during earth week, coming up April 17 to April 24.
The discount will be $15 off your entire purchase.

Capital City Running
1700 Ranch Road 620 N Austin, TX 78734
512-266-1000
Feel free to drop off your retired footwear of all kinds at the shop anytime. All shoes are donated to the good folks at Mobile Loaves & Fishes.

Rogue Running
500 San Marcos Street Austin, TX 78702
512-493-0920
Rogue does NOT offer discounts for donated shoes but they do accept old-running-shoe donations and they donate them to a few organizations.

BIG Thanks to Charles Radi of Hill Country Trail Runners Club for this info (Apr 4, 2013).

Socks and Gaiters

By Richelle Criswell, Trailhead Running Coach

There are a variety of ways to ensure your feet are happy on the trails. Next to shoes, socks and gaiters play a key role. Here's what we've discovered.

Technical Socks
There are many types of socks available to trail runners - thin, cushioned, moisture wicking, breathable, etc. The most important thing is to find socks that are comfortable to you. It may take a few tries but finding the right socks makes a big difference in your overall foot comfort.

Knee Socks
Knees socks are fun and can also protect your skin against poison ivy and other things that can scrape up your legs, especially when trails become overgrown. Socks vary in function (compression, protection) and style but our favorite place to go is Proud Runner.

Gaiters
Gaiters help keep rocks and debris out of your shoes and are a fun way to add a little pizzas to your trail wardrobe. Our go-to place for gaiters is Dirty Girl Gaiters. Gaiters also come in heavier fabric for winter trail running and help keep snow out of your shoes. We don't have much need for that in Central Texas!

Hydration Packs

By Richelle Criswell, Trailhead Running Coach

Staying hydrated is a critical component to trail running. Frequently there are no drinking water sources on the trails so you have to carry your water. There are many hydration options to choose from but the important thing is to find what works best for you. Below are some of our favorites!

Nathan Hydration Pack
Our Pick -> Nathan Sports Race Vests
We have run with Nathan brand hydration packs for years. They fit well and the soft, light weight fabric provides virtually no chafing against bare skin for most runners. Some of the hydration packs come with a 1.5 liter (~3.3 lbs fluid) or 2 liter (~4.4 lbs fluid) hydration bladder that fits into the back of the pack. We have found that the 1.5 liter works best for most women (the 2 liter will be heavier but can be worth it for having the extra fluid in the Texas heat). The Nathan packs also have a few extra pockets and pouches which are great for carrying keys, gels, bars, or even a thin jacket. Nathan makes a wide variety of packs, but our "go to" pack is the HPL-008, HPL-020, or Intensity.

Waist Packs
Waist pack water bottle holders come in a wide variety of shapes and sizes. Some carry one bottle while others can carry multiple bottles. Because each person is build uniquely, it is best to try on a waist pack before you buy it. Don't forget that you'll be carrying 1-2 extra pounds of water while running (16oz = 1 pound) so make sure the waist pack fits and won't chafe or bind. Some runners may also experience GI (gastrointestinal) issues with the extra pressure on their abdomens while running so that may be another consideration.

Hand Held Bottles
Many trail runners use hand held carriers to carry a water bottle. There are a variety of brands including Nathan, CleanBottle, and others. Our personal preference is to keep our hands free while trail running. Carrying a bottle (or anything for that matter) in one hand can also alter your running gait and impact your form. So if you can, opt for a back pack or waist pack style hydration system and keep your hands free and your body balanced.

Camelbak Hydration - Why We Don't Recommend these for Running
Camelbak packs are predominantly built for mountain biking and they work great in that application. But for running, the packs are just a little too heavy, rugged, and stiff for a comfortable, light weight fit.

Hydration packs can be found at local Austin retailers such as REI. Otherwise they can be ordered on line. If you are opting for a hydration pack that straps to your back or around your waist, it's best to "try before you buy" to make sure it fits you properly.

Headlamps for Night Trail Running

By Susan V. Farago, Trailhead Running Coach

Planning to trail run at night? Or get an early start to your day by running before dawn? Headlamps are a key piece of equipment that enables you to enjoy the trails in a whole different light!
When it comes to headlamps there are here are a few key points to keep in mind:   1) Lumens, Beam Distance and Run Time
When you head out to buy a lamp, there are three things you'll want to look for on the package. Most headlamp companies are quick to boast about their Lumens, Beam Distance and Run Time. Lumens (tell you how intensely a light glows at its source) will tell you how bright the headlamp shines, but that doesn't tell you how far it goes. That is when you'll look for beam distance on the package so you can know how for you can see with your headlamp. Headlamp makers calculate run time until lights can no longer produce usable light (the light of a full moon) at 2 meters. Look for a clock icon plus a number of hours (usually shown in abbreviated form, such as 50h).
 
2) Cost
The more battery, the more power for light brightness and duration. If you buy the "least expensive" headlamp, don't be surprised if it barely lights the area around your forehead. If you invest a little more in your headlamp, the $30 - $40 range, you'll most likely be getting a headlamp that has multiple brightness settings for you to choose from. If you were buying a headlamp to use for camping, and only need it for being able to see in your tent, or walking to and from the tent to the bathrooms, an the lesser expensive headlamp would do the trick. If you plan to be running, on trail and at night, you'll want to be able to see a little further ahead of where you are, which would lead you to pay a little more for a headlamp.
    
3) Batteries
If you choose a headlamp that comes with a battery pack (which is usually rechargeable battery), be sure to check where the batter pack mounts. Can is be carried in a waist pack or is it mounted to a head strap that you wear? Keep Batteries Fresh! Once you get a headlamp, check your headlamp's batteries to make sure they are fully charged and ready to go. If it's been a while since you've used your headlamp and/or changed it's batteries, it might be good to go ahead and buy new batteries. If your batteries are rechargeable, make sure you have a fresh and full charge each time you head out.
    
4) Ask for Input
We have found the sales staff at REI and Whole Earth Provisions are great resources when you are shopping for headlamps. Do not be afraid to ask questions. Let the sales staff know exactly how you plan to use the headlamp. When in doubt you can always ask us for our input--we have tried all sorts of headlamps. We have also tried wearing headlamps in different places (on head, around waist, in hand), and while the waist or in hand provides additional help with depth perception, the most traditional placement is on the head. Here are some common and trusted headlamp brands: Petzl, Black Diamond, Princeton, and Ay-Up <- Our personal favorite! REI provides a great Headlamp Product Info sheet as well as a list of the headlamp brands they carry.

Trail Races: Texas, National, and Beyond

By Richelle Criswell and Susan Farago, Trailhead Running Coaches

Looking for a cool trail race to do? Check out these race listing resources to find local or international events!

Texas Trail Races
www.trailheadrunning.com (Women only races)
www.runintexas.com
www.hillcountrytrailrunners.com
www.tejastrails.com
www.racerevolutions.com
www.roguerunning.com

National / International Trail Races
www.trailrunnermag.com
www.trailrunner.com

A Few of Our Favorite Events
TransRockies Multi-Day Trail Run
Freestate Trail Marathon and Half
Jemez Mountain Trail Runs
Afton Trail Run
RAGNAR Trail Relays

Trail Maps on MapMyRun.com

By Susan V. Farago and Richelle Criswell, Trailhead Running Coaches


We have started posting some of our favorite trail runs on MapMyRun. View our routes OR download the files (.gpx or .kml) to your favorite GPS device and follow the actual route coordinates ("breadcrumbs") as you run!

Joining the group is easy!
1. Log in to MapMyRun (or create an account).
2. Under the Discover menu, select Groups.
3. Search Group: keyword -> Trailhead Running.
4. Join!

Please keep in mind that printing the maps will provide a general guide but may not provide enough detail to follow the actual trail route. But that's the fun of trail running - exploration!

Why Women ROCK at Trail Running

By Susan V. Farago, Trailhead Running Coach

Running on trails provides uneven, unpredictable surfaces which impacts foot strike and running economy. But thanks to women’s natural physical tendencies to be more flexible, have greater range of motion, and tire less noticeably than their male counterparts, many women are discovering that trail running suits them quite well, especially as the distances get longer. Women can leverage trail running for fitness gains in several ways, including:

1. Increase Turnover

Running on uneven surfaces requires quick reaction time which means adapting the foot strike to land mid to fore front. This translates into a higher running cadence and more muscle recruitment which helps delay the onset of fatigue (many top runners have a run cadence of 100+ per minute). A study conducted at Penn State by Dr. C. Nelson and C. Brooks found that women tend to have longer strides (compared to their height), take more strides per minute (higher cadence), and are in less contact with the ground than male runners – all ideal attributes for trail running.

2. Develop Non-Linear Muscle Support

Road running is a linear activity with mostly front to back muscle movement. Trail running requires greater use of the stabilizer muscles and connective tissue at the ankles, feet, knees, hips, and even low back in order to compensate for the uneven terrain. Increasing stabilizer muscles results in additional running resources and can help prevent injury and repetitive motion strains.

3. Identify Imbalances

Muscle and structural imbalances as a result of fatigue become more obvious while trail running. For example, weak hip flexors, common among many female triathletes, limit the leg’s ability to lift the foot resulting in tripping more frequently. Identify these imbalances and attack with strength training to improve weak areas.

4. Develop Greater Running Economy

Running economy is the amount of energy required to run at a certain pace – the goal is more speed with less energy. Much like swimming, efficient trail running requires a smooth, fluid motion. And since women tend to have a more economical running style than men and have greater movement in the feet and pelvis, trail running develops and reinforces a more natural, relaxed, and economical running style.

5. Run Longer

Because of the non-repetitive nature of trail running and the recruitment of additional muscle and connective tissue resources, longer trail runs can be done without that pounded feeling afterwards. And given women’s greater range of flexibility, they are more likely to run longer and not suffer stiff or sore muscles. A general guide: approximately 90 minutes of road running equates to two hours of trail running.

There are many non-physical benefits to trail running such as no vehicle traffic, cooler temperatures under the trees or along creeks, cleaner air, and let’s face it – great scenery!

 
Not sure how to start? First, check the Web for local trails or trail running programs such as Trailhead Running (www.trailheadrunning.com). Second, plan an easy route and always let someone know where and when you go. Third, pack gear including water, a cell phone, and running shoes. Then hit the trails and enjoy the benefits!

 

~~~~~~~~~~~~~~~~~~~

About the Author: Susan Farago is the co-owner of Trailhead Running and co-coach for “Women on the Trails” – an Austin-based women's-only trail running program. She is a certified coach, an ultra-distance athlete, and a nationally published sports/fitness writer. For more information on Susan or Women on the Trails, go to www.trailheadrunning.com. © 2012.