It’s always good to get answers to trail running questions, because everyone has them.
The first trail runner was Pheidippides, a Greek messenger sent with a critical task. From the British Museum: According to the Greek historian Herodotus, when the Athenians learned the Persians had landed at Marathon on the way to attack Athens in 490 BC, a messenger named Pheidippides ran to Sparta with a request for help. This original ‘marathon runner’ covered 260 kilometres of rugged terrain in less than two days!
We don’t know if Ol’ Pheid had a goatskin with some wine or anything to eat on the way. He probably did, of course. Going about 280 miles in rugged, mountainous terrain from Marathon to Sparta wasn’t accomplished without sustenance. There’s nothing in the historical record that indicates Phast Pheid dropped dead after delivering the news, either.
Ah, questions remain about the original trail runner. Just like today, with your trail running questions we’ll answer here. Enjoy.
Trail running. Right. You’re running all these distances?
Hell, no! Some runners do. They’re the ones finishing at the top of the standings, like for Grand Viduta or Pill Hill (for you roadies). They’re often teenagers or in their 20s, with some in their 30s. But not all. Some folks in their 50s and 60s and even 70s churn out grand times on the trails. At the Red Top Roaster in Georgia in mid-July, times were impressive even in the older age groups.
Trail running involves a lot of walking. There’s a mix. But, yeah, a lot of walking. Power walking. Whiny walking. Walking up hills. Running when you can, depending on your training and age and other factors.
Yeah, I knew you weren’t running a 25K or those Viduta trails.
Right. I walked a lot of it. But what did you do on those days?
Isn’t it hot?
Of course. It’s hot and humid. People see snakes and probably get ticks or other insects on them. You might encounter yellow jackets or wasps. In some parts of the country you could encounter bears or mountain lions (albeit rarely).
What do you eat and drink?
On the trail, I eat gummi worms (Albanese are the best), Honey Stinger honey-flavor waffles and Spring Energy Awesomesauce. I just like the gummis. The latter two have carbs and are tasty. I think the Awesomesauce is the best thing Spring Energy makes. They’re easy to store in my vest and eat on the go. I shove the wrappers in my shorts pockets — DON’T LITTER, YOU GOOBERS — and dump the trash at the aid station trash can. I buy all this online or at my local stores.
Aid station snackies? Sure, those are great. Peanut M&Ms, mini Snickers, pretzels (quick carbs, but gotta have some fluids), potato chips, pickles, boiled potatoes with salt. Need the salt. Any or all of those are good.
You wear a little vest? Like a Shriner?
Running vests are designed with pockets and pouches to hold water bottles, food, gels, tablets and other stuff. You can get them in minimalist versions or ones that have big 1-liter pouches for water. Lot of options. I also put my blood type on the front of my vest with a Sharpie. No kidding. I also wear a Road ID dogtag with info, just in case.
What about other clothes and shoes?
Summer, you go with shorts and a shirt and the vest. The speedgoat people might just be in shorts. Flat-bellies can get away with that. Women can do the shorts-and-sports bra thing. Whatever you’re comfortable with. In winter, thin layers of Merino wool work for me because I heat up and then can shed if necessary. Thin gloves and maybe a cap or toque, if it’s really cold, but then you risk getting overheated. My go-to in summer is a wicking Under Armour shirt or Patagonia t-shirt and 5.11 Tactical Trail Short, which has ample pockets and is quite comfortable. I’d go without a t-shirt but that would be a retina-burning vision that could scare children.
Trail shoes come in a wide range of options: Cushioned soles that look like porterhouse steaks or with almost no cushioning, lugs for traction, different designs of the tongue and heel and toebox. Speedland’s new shoes are pretty cool, but pricey. I think the SL:HSV shoe designed with help from Liz Canty is awesome. I like them but am not buying them. I’ve worn Altra Lone Peak and Hoka Speedgoat for the last few years and they’re solid for me.
That’s a lot of gear. Sounds expensive.
You can make it as inexpensive or expensive as you wish. I know people who buy new shoes and clothes regularly. I know some who wear and use the same stuff until it wears out. My vest, poles and watch are at least four years old. They all still work well. No need to get new ones, yet. But I buy shoes and socks. Those matter.
Sounds like a sweaty party in the woods.
It can be, unless you’re bleeding, dizzy or whining about something like the heat or cold or hills. But, as my wife says, you signed up for it.
Do you cry?
I’ve cursed and whined several times after falling or hitting my head on a tree, but I’ve never cried.
Do you fall?
Yep. It sucks and hurts like crazy sometimes, too. Unless a bone’s showing, you keep going. Well, that’s the phrase. If you injure yourself after a fall you should probably stop and take stock of the situation. When I rolled my ankle in March 2022 at Desoto State Park, I knew I was done for the day. You have to know the difference between being injured and hurt.
Which is?
Everyone plays hurt. Sore muscles, blisters, cramps, digestive, whatever. Suck it up, buttercup. Get some treatment, if needed. I get assistance from the great folks at Nesin Therapy.
Injuries are more serious. You rolled your ankle, heard a pop or crack and now cannot put pressure on it without legit pain? Not good. You fell and your arm looks like part of a Picasso abstract? Get help. Seriously.
Wait, you ran into a tree?
It fell across the trail and was leaning about head-high. I was watching the trail and ran into it. Knocked off my cap and eyeglasses, and wobbled my knees. The other tree …
You did this twice? Are you stupid?
No, I was watching the trail. I hit one tree doing the Wade Mountain 10K a few years ago and thought I’d chipped a tooth, but I didn’t. I hit another doing one of the Wild Thangs trail runs in 2020. They both hurt. The latter one almost put me on my knees. Anyone in the Sinks area probably said, “Did someone just yell the F-word?” It really rattled me.
What do you do if you’re bleeding?
Maybe wrap a sweaty t-shirt around it and tie it off, if necessary, unless you have something in your vest. But if you’re sweating and bleeding that badly, a Band-Aid ain’t going to help. You could pack gauze and duct or electrical tape in a resealable bag in your vest. Or, just bleed and keep going. In five years, though, I’ve only seen a couple of instances where someone might need something like this.
You’re weird. Or crazy.
Yes. Next question.
Is everyone this weird?
Mostly. Weird is OK. Driven. Obsessed. Pushing limits. Testing yourself. Failing. Trying again. Life, in general, unless you’re scared to get off the couch and do anything.
Back to the shoes. Can you do a trail run in sneakers?
You can do one in anything, I guess, but trail shoes are designed for traction and different terrain. I’ve seen people in everyday sneakers and sweaty cotton socks slipping and sliding on slick trails at Monte Sano. That’s uncomfortable, for one thing, and can lead to blisters. If your foot slides, you could twist an ankle. Plus, slipping on slick rocks or mud isn’t fun. Trail shoes are designed for trails, just as Steph Curry’s high-tops are designed for hoops.
In summer, with all the sweat that gets in your shoes and socks, your feet can shift in the shoes, too. Lacing correctly, maybe snugging them a bit tighter, and wearing good wicking socks to help shed sweat all help.
How do you use the bathroom?
Kind of a personal question, isn’t it?
Seriously, in the woods?
Well, usually if possible you get off the trail and find a tree or trees or bushes and do your biz. Some people haul their stuff out in a bag. Others create a little cathole and bury it. Some just pee on the run. Some know their bodies well enough that they don’t have to poop on the trail. It’s just part of it. If you see someone in the woods or darting off and they’re not delirious or calling for help, just keep going.
Do you know first aid?
Not like I should, but it’s a good idea to have some knowledge other than, “Oh my gosh! Oh my gosh! Oh my gosh!” or “You’ll be OK, the paramedics will be here soon.” Probably would be good to know a few things.
Do you worry about ticks and snakes?
Nah. They live there. I’m playing in their home for a few hours. Not that I’m totally cool with either, but I can’t do much about it. I spray my legs with Ranger Ready or Sawyer repellent, and then at home check all over for ticks. By “all over,” everyone should check everywhere including up under and places you think maybe they shouldn’t be. Ticks spread diseases. I’ve been bitten numerous times by ticks and don’t have a third arm, but I’m always on the lookout after I’ve been in the woods.
How do you get started in this?
Find a trail and get going. I started thanks to the encouragement of my fitness coach and a nice group on local trails. The first evening, we did about four miles with about 900 feet of elevation gain/loss. I had on tennis shoes, slippery cotton socks and was tentative. But I finished, and it was fun. Reminded me of being a kid playing in the woods.
Hit up the Book of Faces or call your local running store to find events or for advice. Go to the running store to get properly fitted for trail shoes. Get a good water bottle. Head out. Wear the appropriate clothes. Remember it’s not a fashion show, either.
Also, consider joining a workout group or getting a coach. Mix it up and get into a fitness routine. I’m not the world’s best about staying on course but it’s helped. Running-specific coaches or groups also may help, as can training sessions to get you jump-started on the road before hitting the trails.
What do you do after a long run?
In winter, warm broth is nice to knock of the chill. Anything warm, to be honest. Stretch, use a foam roller, hit spots with the Addaday, all the things. Don’t overlook the fluids in winter, because your body needs them all year. In winter, you lose fluids but maybe don’t realize it because your not sweating like in summer. And then you get dehydrated, and feel like crap, and wonder if you’re getting a cold, and maybe are getting a cold because your immune system is stressed because you’re dehydrated.
In summer, I want to die and have someone carry my body to the pyre. I’ll flick the match myself. No, what I want is fluids and Popsicles and some crisp, cold apples. Carbs help with a quick boost. Beer. Pizza. Water with some Nuun recovery mix. Stretch, foam roller, Addaday, maybe go swim or ride my bike. Rest if I need rest. Keep moving if not.
Rest and sleep are critical, by the way. Sleep is when your body restores and heals itself. Don’t overlook getting enough sleep, along with staying hydrated and a good diet. If you eat meat, fine. If you’re plant-based, fine. Whatever works best for you. But the adage “listen to your body” is 100 percent true.
What do you do the next day?
I usually take a long, easy walk to stretch everything. Sitting around is boring. I mean, it’s good to rest but you need to move. Get up and go do something.
You’re no expert on all this, y’know.
I agree. I’m just the Average Guy who enjoys being in the woods on trails and trying to not be a stove-up old coot when I get older. I try hard to not be judgemental. But when I go to a physio session or the doctor’s office, I see people my age and older who look like hell on toast. More than 40 percent of Americans are obese, including me. Lifelong struggle.
But I’d rather get outside and enjoy biking and trails and running, and learning about gear and sleep and hydration, and making mistakes and trying again, instead sitting around saying, “Oh, I could never do that.” Jacky Hunt-Broersma got cancer, lost a leg and didn’t stop. David Goggins’ story is well known. Everyone has something going on in their lives.
There’s a difference in “I don’t want to. and “I can’t.” If you don’t want to do something, fine. But too many people just say “I can’t” because they’re afraid of failure, or are quitters, or don’t believe in themselves. Maybe all of those. “I can’t” is a mindset.
Y’all are crazy.
Everyone’s crazy. It’s just a matter of degrees.
MAIN PHOTO: Trail runners in the 2022 Grand Viduta Stage Race at Monte Sano State Park in Huntsville. Photo by Pete Schreiner, Schreiner Trail Photography
