Trail Running

   Many runner's first experience is with cross-country - running over fields, trails,and hills; in the old English tradition. The training is tough, as every New Jersey runner who has ever transversed "The Bowl" at iconic Holmdel Park will tell you!
   After high school or college, most runners switch to road races of varying distances and leave the trails behind. Over the past 10 years or so, I've noticed more interest in trail running and races, and I can see the benefits.
    First, the grass and trails are easier on your body, with a softer impact on landing. Trail running also is much more of a core workout, as balance is required over the roots, rocks, and logs that you may encounter along the way. Agility as well, as the occasional brook might impede your path along the way.
    In some ways, it is safer than road running, as traffic is not a concern, and the surroundings, particularly this time of year, can be spectacular. City residents particularly seem to enjoy the natural feel of trail running.
    There is preparation involved, and cautionary tales. Buy separate shoes for trail running, as your normal running shoes are not ideal for that surface. Bring along a phone and a couple of band aids, in case you get lost or hurt along the way. Stay on marked paths to avoid getting lost, as it may be difficult for rescuers to identify where you are, or find you. Start out with enough daylight that you can finish before nightfall. If possible, run with a friend. Make sure there are bathrooms at the start, or somewhere along the way.
     Like most runners, I'm consumed by the clock. You can't be with trail running, as your times will be slower because of the challenges of the terrain. Gauge your workout on effort. I have a great workout that I do in the beautiful Natirar Park in Far Hills. I jog up to the top (about a mile), and do three repeats of the one-mile "bowl." I go on the 11-minute mark. So, If I run a seven-minute mile, I have four minutes rest. An eight-minute mile, only three. The faster you run, the more rest you have, obviously. And try to make each succeeding one faster than the time before. I jog down the far end of the park (about 1.5 miles). It's a perfect workout on a Spring or Fall morning!
     Most days, mostly due to time considerations, I stick to the roads. However, it is nice to mix in a trail run as a change of pace, or to give your body a break from the pounding of the pavement. For more information on trail running, including race information, check out Irunfar.com.