Guide to Trail Running - Sole Motive Events
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Guide to Trail Running.
about.
There are so many reasons why we love to
step off the pavement and take on the trails.
Exploring the unknown, beautiful scenery,
a new adventure or challenge – there’s
nothing quite like losing yourself amongst
nature. Whether you’re a beginner on the
trails or an adventure-extraordinaire, you’ll
find something useful in our Guide to Trail
Running to motivate you to lace up and
explore running beyond the city roads.
Read on, get inspired and set yourself on
a trail to self-discovery.
Team Sole Motive.
6 benefits of exercising
in nature:
l Fresh air has more oxygen
l Greenscapes raise serotonin levels
l riggers primal regions of our brain
T
and psych
l More sensory stimulation
l Increases feelings of well-being and
lowers depression
l un exposure increases Vitamin D
S
levels and helps optimise hormones
RUNderlust
(run-der-lust), n
The desire, craving,
undeniable urge to
explore while running.
Train for the trails:
Find out all the need-to-know information from our Q&A with what’s harder on your body?
adventure athlete, Bernadette Dornom. Bernadette is one
Hill reps or at least including hills in your running preparation
of the most successful and experienced Australian female
is a must. It not only builds cardiovascular fitness and strength
adventure racers – she’s raced New Zealand’s GodZone,
when you run uphill but running downhill will also help
Women’s Only AR and finished in the top 30 at the Ironman
condition your muscles so they don’t pull up as sore during or
Championships in Hawaii in 2015.
after racing. Running uphills in races might be lung-busting
at times but running downhills can really put a lot of stress on
1. Why do you need to train differently your quads and if you’re not conditioned to that, it will be the
for on-road runs compared to trail runs? main cause for soreness post-run.
Off-road running requires more diversity of muscle activity
using more postural and stability muscles on the undulating 5. Do you use strength training for
terrain you experience. On road, running uses more repetitive
preparation?
muscle activity so both have specific training requirements.
A couple of weekly strength and rehab sessions – this helps
prevent or manage any injuries. Generally running on trails
2. Could you give an example of a training can be less taxing on your body as you use a variety of
session for a trail run? muscles. In itself, it’s great for strengthening. It’s also good
Running on trails tends to lend itself well to your long low- to include exercises for balance and postural control,
intensity runs – which are great for building base fitness. especially ankle stability.
It’s always good to practice on similar terrain that you’ll be
running in a race – for example, if there are some technical 6. How can i train on different terrain if I
sections (uneven descents or rock hopping sections), it’s good
live in the city?
to practise skills of being able to run at pace over that type
We are lucky in Melbourne to have plenty of parks within
of terrain.
easy access of the city that have a variety of tracks to run on.
Running along the river trails or even along the beach is also a
3. What changes have you made in your great option.
training to become a better trail runner?
Practising the technical side of trail running definitely helps 7. Where do you train?
your skill and pace on a trail run. Try to get lots of practice on
My favourite and most easily accessible place to train is
all sorts of different terrain, searching out different surfaces to
Churchill National Park and Lysterfield Lake – they have plenty
run on – sand, rock hopping on beach groynes, or scrambling
of trails to train on. The Dandenongs also has a great trail
across rocky surfaces to running on a single track and finding
network to explore and Mt Donna Buang further afield has
some hills to climb.
a notorious hill climb track. Rogaines (run by the Victorian
Rogaine Association) are also a great way to explore some new
4. How do you prepare for a trail run? areas, get time on your feet both on and off tracks as well as
Uphill running versus downhill running – navigating using a map.
Facebook questions answered by the Coach:
WRITTEN BY: Julie Tedde, Sole Motive Race Director & TRG Triathlon & Multisport Head Coach. Julie is a
qualified running and triathlon coach with more than 20 years experience.
Question 1: Do you need nutrition on trail runs and what do you suggest?
Answer: Ready made products such as gels, glucose lollies and energy bars are greats options, a cheaper
choice would be to make your own energy bars/balls.
Question 2: How hard do you need to push running up hills?
Answer: A common myth is to push hard, this is not the case - it’s important to teach your body to keep
your pace comfortable.
Question 3: What happens if I need to go to the toilet?
Answer: Before you run make sure you go to the bathroom. It’s a good idea to map out the toilet stops on your
route. Always carry some toilet paper for emergencies.
Where to train:
There are plenty of different (and beautiful) locations in Melbourne for you to try out your newly learned trail techniques.
Hit up the locations below and discover some of Melbourne’s hidden gems while you’re at it.
Churchill National Park. Lysterfield Park & Lake.
Churchill National Park, located in Melbourne’s south-eastern Lysterfield Park is a beautiful spot, not far from Melbourne.
suburbs, offers excellent recreational opportunities including
The Lysterfield Park Mountain Bike Trails and the State
walking, trail running, cycling and picnicking.
Mountain Bike course offers 20 kilometres of trails catering
Visitors to the park may be lucky enough to spot parrots, for riders of all ages and ability.
honeyeaters, wrens, thornbills, grebes, pelicans, cockatoos,
Lysterfield Lake also has a number of walking tracks
wallabies and kangaroos.
including three trails that are linked for a brisk two-hour walk
The main entrance to Churchill National Park is off Churchill around the lake.
Park Drive (Melway 82 C11).
VIEW IT ON THE MAP
VIEW IT ON THE MAP
The Dandenongs. Yarra Trails.
Blessed with varying terrain and topography, the Dandenong The Yarra Trails provide some great trail running tracks
Ranges provides visitors with stunning National Park and surprisingly close to the CBD. A number of challenging hills
state forest to experience any number of walks and trails, and a variety of different surfaces make this a great area for
suiting all fitness levels. cross country runners in particular.
Take in the beauty of the National Parks and State Forests, Take the Main Yarra Trail for a scenic riverside path from
or spot the wildlife hanging around on your run. Melbourne’s eastern suburban fringe to the CBD passing
ancient gums and billabongs before ending at Southbank.
VIEW IT ON THE MAP
VIEW IT ON THE MAP
Take a run in the woods and come out taller than the trees.
It’s all about the shoes.
We can’t stress enough how important it is to have the right You can get waterproof trail shoes, which are great in case
trail shoes. First off, you’ll need them for safety, the constant your foot gets submerged in a stream, with an on-road shoe
changing terrain and more important – who wants to destroy there would be no way for the water to drain out.
their everyday runners?!
Trail shoes benefit you (and your feet) by giving more control
Finding the right shoe for you depends on the trails you are – whether that’s giving more grip on the different terrain or
most likely to be running on. For example, if you’re running on cushioning to take the impact off your quads when running
hard packed trails it’s best to favour cushioning over grip and downhill (Hokas especially). Another awesome benefit of a
feel. If the trails are technical then prioritise the tread (grip) and trail shoe is that it’s designed to get battered and be used in
whether it is responsive (e.g. you feel more aware/in control of tough conditions, so this saves your road shoes and makes
the surface you are on). them last longer!
The difference between a trail shoe and an on-road shoe is the Visit our Retail Store (170 Queen St, Melbourne, 3000) for
tread – a trail shoe is more aggressive than a road shoe (which advice from our friendly retail staff, and find the right shoe
has a generally smooth outsole). Some trail shoes also have for you or shop online now.
rock plates/shields to stop sharp rocks pressing against your
foot and some will have a protective toe box in case you stub
your toe on a rock.
SHOP ONLINE NOW
WOMEN’S
PEREGRINE ISO
(Also available
In mens)
Trail run essentials:
For your next trail run, you’ll want to make sure you’re fitted out in the right kit - any excuse to update your active-wear wardrobe
we say! Tailor your wardrobe so you’re ready to hit the trails.
YOUR TRAIL GEAR CHECKLIST:
Trail shoes
Socks (preferably long ones to protect your legs from branches and sticks)
Water bottle & electrolyte
Snacks
Sunglasses & sunscreen
Lip balm
Extra clothing (for those misty Autumn mornings)
Headlamp
Compass
Paper map
GPS watch
Small ziplock bag (for mobile phone protection)
Hydration back packs
Gels & electrolytes
Some other tips:
SOLE MOTIVE TRAIL PACK Pay attention to where you’re heading (and where you
have been).
Preparing for a trail run? GET OUR
Let a friend or family member know which track you’ll
TRAIL RUN PACK TO START YOUR be running and when you plan on returning home.
NEXT ADVENTURE. If you’re not comfortable, do not run it! You can try
running with a group first.
SHOP NOW Please take care when running trails and know that
getting lost is a real thing, even for experienced runners.
Take a buddy and/or stick to a distance and tracks you’re
comfortable with until you become more confident
Extra resources.
Thanks to Runner’s World Australia & New Zealand, we’ve got some insider tips on everything trail running:
3 Things new trail runners How to prevent & treat trail
should know. run injuries
Trail running gives runners heaps of awesome benefits – Trail runner and paramedic, Keith Williams, fills you in on
balance, improved strength and stamina – but before you what to be aware of – and what to do about minor injuries so
leap off the path, keep these three tips in mind. you can continue to enjoy trail running safely.
READ MORE READ MORE
Why we trail run. Eat, sleep, trail & repeat.
The sound of the dirt, leaves or branches crunching under What should you ingest on a 40-minute trail run? Bryan
our feet, weaving between trees or crossing paths with Bergman, a trail runner, Ironman competitor and associate
furry friends. Trail runs take you on a new adventure. professor at the University of Colorado gives you the low down.
READ MORE READ MORE
21 Quick trail tips. Trail shoe advice.
Although trail running can be similar to running on-road Need more tips to find your perfect trail shoe? Check out
there’s still a lot to know before you leap off the this article written by Bryan Boyle to find out more.
beaten path.
READ MORE
READ MORE
Put your training to the test:
Now that you’ve gotten the know-how on trail running it’s time to put your newly found knowledge to the test with
this hybrid run, taking on the best of the sealed country roads and introducing some off-road adventure. Set a goal
and put your training to the test at Run the Rock.
Prepare to unplug from the city streets and release your ultimate road-less-travelled
self while taking in next-level natural beauty.
Journey to Hanging Rock for 5 to 22 kilometres of breathtaking scenery, gritty trails and
undulating country roads to discover a brand new running adventure.
Choose from 22K Half Marathon, 13.5K, 5K run/walk, 2K kids run.
FIND OUT MORE
Of all the paths you take in life, make sure
a few of them are dir t.
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