Trail vs. Road

I want to enter a 5k on my birthday (Thanksgiving day this year!).  I have done 2 5ks and both were road races.  I run on a treadmill at 1% incline.  I was wondering if there is anything special I need to prepare for the trail run. 

Hi.  From my experience switiching from road to trail, I would say the most important thing was to really concentrate on watching my footing.  Realize that your pace will be substantially slower, especially on single track trail.  My road marathon time is around the 4 hour mark.  At my last marathon, which was rough trail with lost of up and down, I came in way ahead of women who have sub 3 road marathon times but have not run on trails.  It is all about getting confident with your footing and making sure you don't go over on your ankles. 

Having said that, if your trail run is on groomed trails the transition will not be as much.  I found once I started running trails, road races were not near as appealing.  Where is the race you are planning on entering?  Good luck!

Last year it was at the Stoner Trails in Shreveport, LA.  I am guessing it will be there again.  It's still a ways off, not until the end of November.  I live in the country and am hoping to create a path on some of my land and start running outside once it cools off around here.  Right now if I run outside even on a paved path, you have to keep your focus on the ground to make sure you don't run over a snake!

Original Post by nsulacountry:

I want to enter a 5k on my birthday (Thanksgiving day this year!).  I have done 2 5ks and both were road races.  I run on a treadmill at 1% incline.  I was wondering if there is anything special I need to prepare for the trail run. 

Hi, I would suggest training on trails. You will use many muscles (ie core) that aren't really worked on the treadmill. Also, if you are restricted to the treadmill, play with the inclines.

Have fun!

Hi, 

Trail running is alot easier on our joints but you need to look ahead about 4 feet to see what is coming at you if you are in a single track or windy trail. If it wide and groomed there is definitely less of a problem.

I will tell you that once you run on trails you may not want to go back to the treadmill or the road. I find it take a 2D experience and made it 3D for me. I love it. Currently thought I am injured with a knee issue and I am dying to run.. 

Have fun!

  I too will warn you to look far enough ahead so as not to get into trouble. I was running a 10k trail run here in Michigan and jumped over a log without really knowing what the ground was like on the other side. It turned out to be wet leaves which I promptly did the splits on and pulled a groin mucsle. So much for the Thanksgiving run I was planning on a month after that. Beyond that be sure to train your ankles and leg with some type of side to side exercise. The trails are not flat from side to side and twisting an ankle can be accomplished very easily. However I will say that it is always a great experiance (other than the injury) seeing wildlife out in the fields and woods while running. Its fun to kick up a deer, rabbit or turkey. Remember, stick to the road or treadmill during hunting season!--enjoy!

yeah, on the side to side mentioned above... 

I would suggest using a Bosu ball both with the flat side up and also with the bubble side up - it definitely helps. 

Thanks for all the tips guys!  I had the hubs cut me a trail that's probably a half mile round trip.  I'm just guessing on the distance.  I have had one close call with the ankle.  I found a hole the hard way.  Other than that, it's really great to get outside now that it's cooled off some.  I saw a deer the other day.  So great!  My dogs love the workout too, although I think the mutt tried to kill me the other day.  We were chugging along and he stopped right in front of me.