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| trail running vs. road running question (Read 297 times) |
T1dawk view logRunning Addict |
posted: 5/10/2008 at 10:45 PM |
Just curious. I have started doing my long runs on the trails and it seems that they are causing pain in my right knee. It is not a pain like an injury pain but rather a pain that feels like tightness and maybe a little swelling in an area I don't notice when I run on the roads. Does anyone else ever experience this. I did a 20 miler today on a trail(probably longer than I should have gone but I feel pretty good, and my knee isn't very sore at all now but there is zero pain when I run roads. (I keep doing it because I figure and want validated) My hypothesis is that I am strengthening a weakness in my knee and it is letting me know it.
Thanks for any responses or thoughts. |
Upcoming Races:
StumpJump 50K trail race: October 2008
Mercedes Marathon: Feb 2009
Boston: April 20, 2009 |
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finney Resident pinniped |
posted: 5/11/2008 at 1:01 AM |
| I'm not a huge fan of trails. I seem to get LOTS of ankle problems when I run on them. It might be an issue of weakness, adapting to the uneven surface, or whatever else. I'll do it once in a while for variety, but they just don't agree with me overall. |
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posted: 5/11/2008 at 2:54 AM
modified: 5/11/2008 at 2:56 AM |
About 2 years ago, I decided it would be fun to do a 4 mile trail run instead of my usual road run. It was fun, but I was sore for two days  (from dodging rocks and limbs, turning sharply, tripping, even falling - using some different muscles). Then two months ago I began running trails once a week for variety, and those little pains and nicks from running differently over a much different terrain are much better now than when I first started. I still trip and fall once in a while when I don't pay attention...
I peeked at your log and my 2 cents worth is that you doubled your trail mileage since the last trail run - maybe ease up on the trail mileage (as you suggested) and increase gradually, because it can be so much different than the road. Be careful! There's probably a fine line between "strengthening a weakness" and becoming injured.
I look forward to my trail runs more than any other now! 
Bill |
| Goal HM under 2:00:00 |
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| view log |
posted: 5/11/2008 at 5:39 AM |
| I love trail running, but it is best to not pay attention to pace or distance--only pay attention to effort while trail running, especially over trails that are new to you. |
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| view log Bif! Bam! Pow! |
posted: 5/11/2008 at 5:46 AM |
| Quote from T1dawk on 5/10/2008 at 10:45 PM: Just curious. I have started doing my long runs on the trails and it seems that they are causing pain in my right knee. It is not a pain like an injury pain but rather a pain that feels like tightness and maybe a little swelling in an area I don't notice when I run on the roads. Does anyone else ever experience this. I did a 20 miler today on a trail(probably longer than I should have gone but I feel pretty good, and my knee isn't very sore at all now but there is zero pain when I run roads. (I keep doing it because I figure and want validated) My hypothesis is that I am strengthening a weakness in my knee and it is letting me know it.
Thanks for any responses or thoughts.
Be careful. My friend was training for a marathon last year and was doing her long runs on trails. One day things just went horribly wrong. I cant remember if it was while running or she just woke up one morning and things were seriously pissed. She couldnt run for weeks after that and the PT and sports doc said it was from too many trail miles - you have to add them slower than road miles because the stability muscles are not usually ready to ramp up like that.
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Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M
Faster than a speeding toddler..... |
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| view log Devil Dog |
posted: 5/11/2008 at 12:10 PM |
| Trail running definitely takes some time and distance to adapt to, but it will really strengthen your legs once you get enough miles in. Yes, there's greater chance of a traumatic injury like a sprain or falling on your face (you must never lose concentration on the trail or you will pay the price), but less chance of chronic injury like road running can cause, IMHO. Be careful, it can be addictive. |
Just 'cause you can, doesn't mean you should
Mount Desert Island Marathon, Maine 19 October |
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| view log Blaine Moore |
posted: 5/11/2008 at 7:58 PM |
First, trail running is a great way to get long runs in and are a staple of my training. However, you shouldn't just jump onto a trail and replace your long run with no buildup, as perfesser said.
Basically, on the roads every step is the same, so you can get an ultraefficient running stride (not that you will, but you can.) You can also get chronic over use injuries very easily.
Running on trails requires you to take a different step each time, angling your legs and ankles in such a way that you are less likely to get repetitive motion injuries. You also get less force returned from the ground when you push off so you have to work harder to run on grass or on trails than you do on the roads. The corrallary to that is that there is less pounding and you can recover faster from equivalent workouts, assuming that you have the strength to do that workout on the trails.
If your knee is hurting after long trail runs, I'd hold off on doing them for a little bit. Try running a shorter run each week on the trails, and then work up to 2 short runs or a medium run. Eventually you'll be doing your long runs on the trails pain free.
Also be aware that your road shoes may not be appropriate for trail running, and might contribute to your problems with your knee. That'll depend upon the types of trails that you run and the style of running you use.
Here are a few basic articles on migrating to trails that is centered on road runners:
Trail Running 101
Trail Running for Road Runners |
Run to Win
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