Attacking the Trails – Physically and Mentally

By Laura Clark

Much has been written about the mental aspect of running, from Mihaly Csikszentmihalyi’s classic “Running Flow” to Matt Fitzgerald’s “How Bad Do You Want It?” Still, there is another aspect to running on dirt that goes beyond mental preparedness; the ability to think analytically while cruising rutted switchbacks. Sure, road aficionados may encounter the occasional slick pavement or pothole, but it is not part and parcel of the anticipated experience. Trail runners, on the other hand expect and even relish mud, roots and twisty climbs. It is what they signed up for.

It is this unpredictable nature that intimidates those who are used to donning their earbuds and cruising a straight path to the finish. Not that there is anything wrong with speed, it is just a different type of workout from the critical thinking imposed by the trail where one brief moment of daydreaming can result in an unplanned excursion to the ground. Instead, trail running teaches you to remain flexible both in body and in spirit. Where else will a race billed as half marathon blatantly advertise 14.5 miles (Soapstone Trail Race) or a 5K snowshoe race uses that distance as a wishy goal thoroughly dependent on snow conditions? (Saratoga Winterfest Snowshoe). While roads are pretty much a given, trails are fickle.

Don’t expect your trail runs to be totally “runnable,” with evenly placed mile markers and fail-safe directional signposts. The experience is more about enjoying the outdoors, having fun, and learning how to mentally focus on the challenge right in front of you – and not on what you are going to eat for supper. Ultimately, this mental tenacity will give you an advantage on the roads as well. Rainstorm, wrong turn, lost gel or whatever, you’ll be better able to cope and to thrive.

But for some runners, the thought of the “most blood” or “most mud” award is a bit intimidating. The first step to avoiding a “sudden deceleration injury,” as orthopedic doctors term it, is to invest in the same skills you employ when driving your car. You must you stick to the road, you must notice traffic lights, road signs, bikers, stray pedestrians, road repair operations. You now do this automatically, but think back to your first driving lessons and give yourself some slack – it does get easier. The first lesson is not to concentrate on the hood of your car but on the road ahead. The same with trail running. Do not stare at the ground beneath your feet but focus on where your feet will be in a few short seconds. This will hopefully give your brain a fighting chance to redirect your feet towards the less hazardous route.  

Take the Froggy Five Mile at Dippikill Wilderness Retreat on July 18. While the event is replete with ups and downs, none are very long, just relentless. Most of the trail is twisty singletrack, laden with slippery rocks and jutting tree roots. You need to be constantly alert and ahead of your next carefully-placed footfall. It helps, also, to make contact lightly, not fully committed in case you need to withdraw in a hurry. A heavy, clunky tread slams on the breaks when your goal is to remain open to the possibilities. And while those tempting cushy platform sneakers have their place during longer runs, a firmer shoe transmits immediate “trail feel” to your brain.

Another demanding five-miler is the Churney Gurney Trail Race held on July 31 at Gurney Lane MTB Park in Queensbury. Expect a rugged route, as typical of mountain bike venues. However, unlike Froggy there are wider trails on which to regroup. But beware, word-of-mouth confirms that more folks are likely to slip on easier sections of a difficult trail when their guard is down and they succumb to touristy gawking.  Promise yourself you will return for a hike later on when you can stop and admire the view. For those that are also mountain bikers, there’s a Downhill Race on Saturday, and Mountain Bike Races for adults and kids on Sunday, August 1. To register, visit: churneygurney.com.

While the above two events require a high level of mental tenacity, a more forgiving place to begin would be the Camp Saratoga 5K Trail Race Series, held at Wilton Wildlife Preserve & Park every Monday in August. This Saratoga Stryders event is a low-key $5 (or $20 for all five) with dollar store raffle prizes, ice pops and great company. The course features a moderate level of ups and downs, some singletrack, but mostly wider trails. A great place to practice some technique.

One lesson I have learned inadvertently came from my elderly mother. After she took a bad fall, I asked her how it happened. Her reply, “I don’t know, it just did.” But that is part and parcel of an unplanned excursion to the ground – unintended! Take a hint from the older folks and visit the AARP website. From these experts you will learn that you can often prevent a fall by taking a few quick steps to reclaim your balance (remember those light footfalls?) or reaching out to a friendly tree for help. Remember the firefighter’s “stop, drop and roll!” If I have time to think of anything when I am headed for a free fall, I remind myself to aim for a softer roll and not a harder thud. Turn your face to the side, forget that outstretched wrist begging to be broken and roll gradually to a stop, making your padded rear end the chief contact point. It is actually kind of fun to spring up after such a tumble, impressing everyone with your cat-like abilities.

August also brings some longer events with Mt. Greylock 5K and 13.5-Miler on August 15 and Thacher Park Trail Running Festival 10K, Half, Full and 50K on August 22. Mt. Greylock, as befitting the highest mountain in Massachusetts, goes up and then down. This is a good place to practice jettisoning your compulsion to perform. There is no one watching you, so you are better off hiking the steep uphills and saving yourself for the treacherous downhills, where all your concentration will be put to the test. Swallow your pride and pick your way over the rocks when you have to – the goal is to arrive in one piece! With its longer options, Thacher Park is a good place to remember to lift your legs high. As we get tired, we tend to revert to a shuffle, which works fine on the roads, but sets yourself up for potentially disastrous stumbles on uneven terrain. When I find myself constantly tripping, I stop for a second to reset and give my legs a pep talk.

While no one can escape life free of ground contact, that is not the point. The real satisfaction comes from dealing with potential hazards, while enjoying nature, and expanding your ability to meet each situation in a creative manner.

Laura Clark (snowshoegal133@gmail.com) of Saratoga Springs is an avid trail runner, ultramarathoner, snowshoer and cross-country skier. She is a children’s librarian at the Saratoga Springs Public Library.