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Shhh… The secrets of Trail Running As the snow leaves the Methow Valley, it's now time to explore the mountains and valleys by foot. Yes, our little secret is out, Trail running in the Methow Valley is as spectacular as the skiing. Of course that's no surprise, we use many of the same trails as our winter sports. The trail running scene is very vibrant in the Methow with a trail race series by the MVSTA. Local gatherings also take place during the week as groups of friends go out for their run together. In the fall, ski legend Laura McCabe puts her athletes (young and chronologically impaired) to the test with intervals and time trials up lucky Jim Bluff and Fawn Creek. Running on trails allows you to avoid many of the injuries associated with the highly repetitive and shock producing foot strike of pavement running. Balance and agility are also enhanced with trail running. Another big advantage, you don't have to keep a constant eye out for a Porta-Potty or 7-11. Trail running does require greater lower leg strength, better footwear, and an awareness of the outdoors. I've put together my top 10 list for ways to improve your trail running experience, I call it… THE LOST SECRETS OF TRAIL RUNNING: 1. SOCKS: Do you wonder why they don't make all socks a dusty brown color? If you struggle with washing socks between runs, get hip and buy those earth tone and black running socks. Wearing two pairs of lightweight synthetic socks will help reduce friction and blisters, stay away from cotton socks. 2. TRAINING: Follow the 10% RULE this spring. Increase your mileage and intensity slowly, don't overdo it. Don't exceed your current length or speed of running by more than 10% in a week. Your tendons and joints are unable to adapt to the increase in load if you try to build your mileage or intensity too quickly. 3. FOCUS: There are roots and rocks out there. Keep your focus 10ft. in front of you, as you would skiing or biking. Looking at your feet only lets you see what you are tripping over. 4. WATER and FOOD: If the run is under an hour, you don't need the extra calories from a sports drink so just use water. Runs 90 minutes and more will benefit from a sports drink, or water+gel\food to sustain a high-energy output. Do not make the mistake of using a sports drink along with gel or other food. If you use a sports drink, stick to it. Supplementing a sports drink with additional gel/food puts too high a concentration of carbohydrate in your stomach slowing the absorption of both water and energy. 5. CLOTHING: Weather can change quickly. A lightweight shell can make all the difference in the world and it's easy to attach to a water bottle hip pack, or simply tie it around your waist. Of course everyone should use a sun block or adequate clothing to protect from sunburn during our beautiful summers in the Methow. 6. SHOES, SHOES, SHOES: Veteran runners have a trail shoe collection that would make Imelda Marcos envious. Trail running causes a faster breakdown of the midsole and requires an earlier shoe replacement. A more stable shoe is needed for most trail running, however there are many 'road' shoes that fit the bill. Most 'trail' shoes are just mid-level quality shoes that have been dressed up with a beefier sole and earth tones on the upper. Look for a true 'motion control' shoe if you are a runner that needs support in your foot. After talking to the shoe designers at Brooks and Adidas, it appears that the shoe industry may start making some true high quality motion control shoes for trail runners in the near future. 7. STRENGTH: The gym isn't just for the beautiful biceps! Strength training is great for trail running. Hills and uneven ground require strength in the leg to avoid injury and spills. I recommend strengthening lower leg muscles and the ankle to maximize balance and agility on uneven terrain. Specific movements should include a single leg balance squat and hamstring strengthening. Talk to your local fitness specialist for more information. 8,9,10. FLEXIBILITY TRAINING: Want to turn back the aging clock? One of the easiest aspects of aging to reverse is the loss of flexibility. Loss of flexibility from chronological impairment or injury can impact your running by decreasing available strength and balance. You train for strength and endurance, why not for flexibility? I recommend stretching lying down or seated, not while standing on the other leg. This position will allow for maximum relaxation and the best stretch. Most of the science on flexibility recommends three stretches of 60 seconds for each position you are stretching in. For greatest gains in flexibility, stretch in the following order: calf, hip, hamstring, quad, IT band. So put away the waxes, skis, and all that winter clothing. Lace up the shoes, grab a friend and enjoy a beautiful run in the Methow!
Peter Dickinson MS, PT, SCS |
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