Written by Coach Andy
One of the funnier things that has happened to me this year is that all my road running friends are calling me a trail runner and all my trail running friends are calling me a road runner.
And I guess it's fair…. I’m on the fence. I run trail races and train in the trails but I also run road races and train on the road… I actually love to race on the track and train on the track… but no one is calling me a track runner… I’m probably closer to straddling three fences than two.
But why should it matter… except to say that I think those that don’t jump the fence from time to time are really missing out. In fact I think the more you jump the fence the better. I think that trail running has amazing benefits for road runners and track runners, and road and or track running can really benefit a trail runner. Oh and lets not even bring treadmill training into the equation for environmental control.
So let's break it down…
1) What does trail running give the road runner?
2) What does road running give the trail runner?
3) Where does track work fit in?
4) What about treadmill running?
1) Trail running - benefits for Road Runners:
Trail running is often hilly, up and down, rarely in a straight line, the surface can be rocky, sandy, muddy, or all of the above. While this seems to scare a lot of road runners it is the very thing that could help prolong their running career. I’m not going to quote studies here but there are numerous easily available online to support the argument that trail running is easier on the body. My not unique thoughts are that the variety of movement, the constant adjustments of stride length, foot strike, angle of landing, changes in direction mean trail running reduces the likelihood of repetitive impact injuries. Running trails we build all the support muscles that help the big muscles and we stress our bones in different directions. These two key things result in more efficient running and reduce the likelihood of injury. We become stronger, more durable.
2) Road running - benefits for Trail Runners:
Ever tried to do a 10-20km steady threshold or tempo run on trails? It's pretty much impossible because wherever you find your trails you will generally find hills. This makes it impossible to set a threshold heart rate or hold a steady pace. This is where road running can benefit a trail runner. Because to raise our physiological limits eg lactate threshold or vO2 max we need to set a specific pace or HR. Trail runners who neglect this area of their training are putting themselves at a massive disadvantage against the ones that do it.
3) Track Running:
Track gives the additional benefit of setting very precise repetitions to achieve a desired physiological result. The best example being to generate a lactic build up with an anaerobic effort such as a set of hard 400’s or 600’s. Similar stimulus to running up a hard hill without the hill.
4) Treadmill running:
Gives the opportunity to set your parameters and control the environment. Take a look at the training of the top Ironmen and Ironwomen in the world over the last 10 or so years and you will find indoor training is very common. They’ve embraced the controlled environment to simulate the effort they need to perform on race day and as a result the Ironman records have tumbled. This could be setting a power output or setting the temperature. Even simulating altitude training can be achieved indoors on a treadmill.
So as much as we love to be part of a tribe, maybe it wouldn't hurt to see what the other tribes are up to! Maybe you'll make some new friends and find another aspect of running that you really enjoy!
I’m a runner. I love running, that should be enough. In fact this week despite being in the midst of a trail running race series I’m going to hit the track to do some 400m reps.
The bottom line is there are so many benefits to changing up your own running. Go explore, have fun…...who knows, you may enjoy the change of scenery and it may also help you to improve along the way.
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