How Trail Running Transformed My Fitness

As a seasoned road runner, the leap to new terrains like dirt trails and, occasionally, sand, was not just a change of scenery. It was a revelation in strength, stability, and mental resilience. This is my journey of embracing the unpredictability of trail running and how it reshaped my running experience, body, and mind over the last 2 years.

One note here: as I was writing this and thinking about trail running I often came back to cross country running. Cross country running is, well, trail running. But it is much different. They are big trails where you can often run 3-5 runners wide and are groomed surfaces for speed and safety. While those trails are still highly beneficial, much like the trails I’m talking about here, the ones I’m thinking are the off beat single track trails through the woods, meant for a hike, mountain biking, and now, the trail runner.

Trail Running’s Surprises

The transition to softer, uneven grounds was an eye-opener. The constant dodging, weaving, jumping, and adjusting on trails brought my leg strength and stability to a level I hadn’t experienced on the tried and true pavement. The trails demanded more, teaching my muscles to react quickly and efficiently. I learned this the hard way as a simple 5k on the trails led to some pretty crazy leg soreness the next day.

Trail running isn’t just running. It was a full-body workout disguised as a peaceful jog through nature. Another cool aspect of trail running: All that soreness led to more stable legs and stronger muscles. This ultimately led to better road running as well.

Dodging all that nature on a trail run helps develop the stabilizing leg muscles that the smooth road surface doesn’t allow for. My hips and glutes were put to work and I can feel soreness in different areas of my main running muscles like my calf and quads. The trails are also softer ground, leading to more cushion as your feet land. Studies have shown that each landing of the foot during a run could equal a vertical impact of about 4 times your body weight! So landing on softer surfaces means you are helping your knees and hips by reducing the impact, even if just a little.

Beyond the Marathon: Seeking New Horizons

The past 3-4 years I have been driven by a desire to push beyond the familiar. While I’m no seasoned marathoner, I’ve done them and watch as non-runners competed in them and thought I could push past that milestone. The decision to explore trails and longer distances came naturally with that. The appeal of trail races, the solitude of running alongside but simultaneously apart from the paved world, and the unique challenges each trail presented called to me.

Dirt trails, with their natural obstacles and beauty, became a preferred canvas for my running escapades. I’ve seen a number of wild animals on trails from Owls, Bats, Eagles, and Turkeys. While sand isn’t my favorite, stemming from the LI State Park Summer Run Series mile at Robert Moses Beach, I’ve learned each surface offers its lessons, urging runners to adapt and grow. It is important to try things to see what you like and to see what you can learn, another lesson I try to teach my children often. Try before you deny!

The Brickyard: A Humbling Discovery

My encounter with “The Brickyard” trail at Bethpage State Park, marked by a daunting black diamond sign, was a memorable testament to the unpredictability and excitement of trail running. It was an arduous path, littered with old bricks and relentless elevation changes, yet it became a symbol of overcoming and resilience, and fun. I had no idea what I was in for, yet I powered through the obstacles. When I came out of the obstacles, I felt stronger. I felt happier. I felt motivated. I felt faster. Yet, this would have remained an undiscovered trail (as it did for me for 34 years) had I not decided to try trail running.

Advice for Aspiring Trail Runners

For those intrigued by the call of the trails, remember patience and gradual adaptation are your allies. Trail running is inherently slower but equally rewarding. Start with modest distances and pace, allowing your body to adjust to the demands of uneven terrain. When I started, I figured I’d run a 10 min/mi. I’m a good pacer, so I generally know how fast I’m running without a watch. Yet, after it beeped for the first mile, my watch read more like 11:15min/mi. This meant, the same effort yielded slower results. It brought me back to long run basics. That’s ok! Remember, the initial soreness is a badge of honor, signaling your growth. You will get stronger and faster.

Most importantly, embrace the journey and the unique experiences each run brings. This ranges from makeshift bridges, mud pits the day after rain, swarms of bugs and bees, spiderwebs across the trail (my ultimate nemesis), or the beautiful butterflies among a field of wildflowers. Trails bring you to be one with nature and remove you from the everyday world, even if just for a few minutes (or hours).

The Mental Journey: Trails as a Teacher

Trail running is more than a physical challenge; it’s a mental test too (as Momjogger can attribute). The solitude, the closeness of nature, and the unpredictability of the trail can test your mental fortitude since it is unrelenting. During my 52.5-mile race, the narrow, enclosed trails tested me. It offered lessons in perseverance, mental toughness, and the value of a supportive community. It’s a reminder that running, at its core, is a solitary experience, linking us to our environment and to each other. Think positive during your trail run. Stay relaxed and have fun.

Conclusion

Switching running surfaces has been a journey of discovery, growth, and joy. It’s a testament to the transformative power of embracing challenges and the beauty of the natural world. To my fellow runners, I encourage you to explore, to push your boundaries, and to find new paths both literal and metaphorical. In the unpredictability of the trails, there’s strength, peace, and a stubborn you waiting to be discovered (if you haven’t already).