Trail Running: Learning the Hard Way

I couldn’t tell if it had been a bone, a tendon or the stick I stepped on that made the popping sound, but after I crossed the finish line two and a half miles later, my ankle was the size and color of a pomegranate. The EMTs suggested they take me to the hospital for x-rays, but being curious about my race results, I stuck around and drove myself later.
It turned out to be a sprain and I was running again within a couple of weeks. A year later, it can still get a little sore, but certainly not enough to prevent me from running the Brooksvale Boogie again this year.
But next Sunday I’ll be bringing to the race a newfound respect for the sport of trail running. That, and some lessons learned the hard way about preparation, form and proper footgear.
Race Director Bob O'Brien, however, is excited about his own changes for this year’s Boogie.
"We’re going to add a five-mile race to try to appeal more to the serious trail runners out there," said O’Brien. This course, along with the original three mile race, will wind through the 416-acres of varied terrain at Brooksvale Park, the home woods of Hamden High’s cross-country teams.
"I would describe it as moderately difficult," said O’Brien, head coach of the Hamden boy's cross-country and track teams. "It’s got some flat, grassy areas, but it’s also got some steep hills and narrow, rugged trails. There are definitely some challenging parts to it."
One of the biggest challenges I found last year was resisting the temptation to capitalize on gravity. Trucking down a hill in mile one, my first trail race was off to a good start. But in a split second, I had rolled my ankle, which is something O’Brien has seen a lot of on the trails
"It’s a common thing," said O’Brien. "Be really careful on the downhills. You can sprain your ankle anywhere, but the force will be greater going downhill."
It may be a common injury, but it’s also a preventable one. O’Brien, who ran both cross-country and track at the University of New Hampshire, says that patience and preparation are the keys to a rewarding trail race.
"Ease into it," he said. "Find a good park with a lot of trails. Get to the point where you find a loop that’s a good distance and build up to two, three, four miles in the woods."
My favorite runs have been hours-long treks on the blue and green trails at Sleeping Giant State Park and the Mattabessett Trail. While the terrain here doesn’t always encourage running, I hike the rougher sections to allow for an active recovery from running the smoother portions. My biggest problem on these excursions is keeping my heart rate up when I am sidetracked by something interesting, like the sluggish milksnake I almost stepped on last fall.
On these longer, solo runs, I wear a hydration pack with pockets for a Clif Bar, first-aid kit and a cell phone. Trust me, I’m the last guy you’ll catch talking on the phone in the woods, but when I came across an injured hiker recently and was able to call for help, I realized just how useful these annoying devices can be.
If trail running by yourself doesn’t sound appealing, the Hartford Track Club offers a group trail run every Thursday at 6:00 p.m. at the MDC Reservoir in Farmington. The reservoir has loops of 3, 5 and 8 miles, allowing runners at all levels to benefit from these cooperative training sessions.
Aside from logging mileage, other factors are just as important to your success in the woods. Stretching, for example, is essential for balance and for preventing injuries. You should expect to strain your body while competing on the trails, so by giving your joints and muscles a bit more give, you make yourself less likely to limp off the course.
There are things to consider during the race, too, such as your stride and the anticipation of potential hazards.
"Stay on your toes, especially over the really rugged parts," said O’Brien. "If you are too close to the person in front of you, you may not be able to see an upcoming obstacle, like a rock or a root."
Such terrain can be too much for regular running shoes, which are usually too soft for the unpredictable footing you'll encounter. Also, as most trail races are rain or shine, the knobbier soles of trail shoes will provide better traction on slick surfaces. Outside magazine’s 2006 Buyer’s Guide suggests several good models of trail runners under $90, including the magazine’s "Gear of the Year"-winning Vasque Blur. Other names like Montrail, North Face and Merrell also cater specifically to trail runners, but most good names in running offer an affordable trail shoe as well. Most are durable, lightweight and made from high-tech materials.
Outside also says that this shift in trail shoe technology is linked to the manufacturers’ response to a growth in the sport. You might be surprised, however, as participation in trail races are usually much lower than your regular road race, with somewhere between 50-100 runners.
"It’s fairly unique," said O’Brien. "It’s a real niche market."
But word is getting out. An article in the June issue of Runner’s World reports that trail running is among the nation’s most popular outdoor sports, growing by 50% since 2000.
While most area trail races range between 5k and 20k in distance, there are those longer races for the truly adventurous, such as the Nipmuck Trail Marathon in Ashford, Connecticut on May 28th. If 26.2 miles of rocks, roots and dirt is still not enough, you can join those die-hards who spend days on mule-assisted runs in places as wild as the River of No Return in Idaho.
But before you book your trip out West, remember to ease into it. Next Sunday, Hamden will be a great place to start. You won’t even need a mule.