Coach Andres' Running Blog: 2013

Trail Running 101

Running out and backs on the side of roads...
Trying to beat out that stoplight at the grassy corner so the mosquitos don't bite your legs...
Running while bending over that one stubborn branch hanging over the sidewalk...You recognize patterns and cracks on the concrete more than anyone person in your neighborhood...
Over and over...

It must be summer training...more specifically...right smack in the middle of summer training when its hot, muggy and you are ready for a change...good news...that change has come...at this point in your training you are now ready to start incorporating trail running into your routine.

It sounds simple; find trail, run trail.

Hold on, it may not be that simple. Trail running should be approached cautiously and well thought-out.

Rules of Trail Training
1. Only train on trails 2-3x a week. Your body does need variety but it also needs time to recover. Too much trail and hill training can lead to injury in your knees and ankles.

2. Run like a ninja, be soft on your feet. As you incline your balance transfers towards the front of you which results in your knees bearing more than normal. Stay soft footed and work on transferring the weight to your thigh and hamstring, your knees will thank you.

3. Uphill - Lean slightly forward, balancing your weight forward. Shorter strides = more steps = more push. Your arms swing is very important uphill because they will help push you like a propeller. Always look up at your target! This is where you attack, attack, attack.

4. Downhill - Lean slightly forward, allowing gravity to help you down the hill. Normal strides, do not over-stride, no heel striking! Try relaxing your body while going downhill, its a nice little break during the race. Remember ninja-like? If you slam hard down on the downhill, your knees and shins will be very upset with you.

5. Watch your foot placement. Trails are naturally meant to be rugged and may have roots, branches, sand or any other fun obstacles you may find in the woods...just be alert in where you are placing your feet. The last thing you need is to sprain (or break!) your ankle out in the middle of the woods.

6. Stay Hydrated. This may seem like a no-brainer but many people forget to bring water to the trail or fail to properly hydrate before and after the run. Yes, the majority of trail runs will be in well-shaded, woody areas, resulting in cooler temps, but runners must take in account the early morning humidity levels (at its highest) and how it can greatly effect a runner during the course of the trail run.

Tips of Trail Running

-Research your trail before going out if possible. I have seen many runners get lost because they simply didn't know the trail map. You do not have to be an expert in navigable orientation...but just be proactive in your route. Most parks have their trail maps online to look over. If not, they will have a map somewhere near the trailhead. Study it. Its not always easy to see the trail number or signage while running so mark your hand with the proper trail numbers your run will follow (see the picture below). It will be your guide and makes life less stressful while trying to remember the numbered route you want.

-Bring bug spray! Trails are fun for us but are also fun for misquotes, gnats, and horseflies. Trying to outrun these little pesky bugs can be difficult. You may want to wear a hat to help shield them from your face.

-Hills, face it, they suck. But you cannot look at them this way! With every uphill...there is a downhill. Hills are opportunities to overtake other runners. What is great about hill training is that it translates 100% out in the race. Runners who training with hills succeed on a much higher level than those who choose not to. Over the course of a trail run, you will experience different grades of elevation. These variations in heights can result in the success or failure of the run. They are inevitable, period. Look at hills as an opportunity to challenge yourself as a runner and a place that you can outwork a competitor. Be legendary in the way you perform on hills. As important as it is to train going uphill, its just as important to training going downhill as well. This is often overlooked and can determine your success on the trail.

The 2013 Laker Loop Challenge is in the books! This year's event was bigger and better with 29 runners taking on the challenge. Runners started in Spring Lake's Central Park ran north into Fruitport, then to Ferrysburg, finally ending back into the park. We doubled the number of runners from last year and all 29 who started the event finished the run! This challenge is open to any Spring Lake student free of charge and is the finale of our winter running club. We even had three Fruitport students join us this year!

Due to bridge reconstruction on West Spring Lake Road, this year's run ended up finishing at a true 13.1 mile half marathon run, as if the original 12 mile run isn't hard enough.We had runners who are veteran distance runners to absolute beginners and all crossed the finish line with smiles and a sense of what they just accomplished. It was amazing and truly inspirational to see.

I would like to thank all the private donors, volunteers, and cheering sections who came out to support this amazing challenge. A big thank you to Officer Curt Theune and Deputy Sara Fillman for providing a safety point for our runners on the route. Our runners were in safe hands at all times because of your help! Also I would like to thank Gazelle Sports, Orchard Market, and Vander Mill for your support.

(click on pictures to expand)