Guest Post: Tips to Begin Trail Running for the First Time in Your Life

The weather is getting to be AMAZING here in the Philadelphia area, and I’m itching to get back outside to run.

Can you tell I’m happy the weather is nice?! Ha!

I’ve briefly dabbled in running trails before, but Guest Author Dan Chabert might have convinced me to get off the roads and back on the trails! Maybe he can convince you to do the same!

Tips to Begin Trail Running for the First Time in Your Life

When you’re a runner, you are inherently gifted with a ton of latitude as to how you can perform your sport of choice. Runners can run indoors or outdoors, at all times of the year, and even at all hours of the day or night. Some runners love the treadmill, while others eschew it; similarly, some runners will literally run for hours, if not days, on end through mountainous terrain, while others will happily stick with running their 2-mile loop around their neighborhood. The beauty of this is that it doesn’t matter how far or how fast you run because if you run at all, you can call yourself a runner. Not many sports can say that they offer their participants the same level of flexibility.

I’ve been running for most of my life, and nearly all of my adult life, and it wasn’t until a recent move to northern California that I ventured into new-for-me running territory: trail running. Coming from the relative flatlands of the midwest and the urban jungle of Chicago, trail running wasn’t really on my radar, but now that I’m in the San Francisco Bay Area, it’s hard *not* to think about trail running.

Getting started with a new type of running, such as trail running, can feel daunting and intimidating, but it needn’t be. Below, I’ll share some tips and strategies I’ve cultivated since I’ve begun to incorporate more regular trail running into my running routine. While I still primarily run on roads, I can definitely attest to the value of trail running and its effects on my speed and endurance on the roads — something I’ll get into in a second. If you’re a runner, there is definitely a place for trail running in your fitness routine.

Start small. Just like with anything else surrounding running, it’ll behoove you to start small and to start deliberately. If you’ve never run on a single trail in your life, don’t expect for your first trail run to be running Rim to Rim to Rim in the Grand Canyon. Find a trail or a park near your home — look for swaths of green on a map, or check out an area immediately adjacent to a body of water — and give it a go for 10 or 20 minutes. If you’re used to running on pavement or on flat roads, trail running may feel really weird at first. Don’t worry about your pace — it’s somewhat irrelevant on trails, since you’ll likely be navigating tricky terrain and near-constant ascents and descents — and instead, just listen to the feedback your body is giving you.

Don’t worry about the gear right away. I know that we runners love our gear, but stick with what you already have when you’re first getting started with trail running. Chances are, the gear you already possess will be more than enough for this new hobby of yours. You may eventually find that you’ll need to add some new items, like a bigger hydration pack, taller socks, or maybe a pair of running shoes, but give yourself some trial and error opportunity time first before investing in new stuff. Besides, the money you save on gear you can spend on trail races!

Make trail friends. It can be incredibly helpful to run with a buddy when you’re on trails, and especially when you’re getting started, it can be really important to run with someone who knows the ins and outs of the terrain. Pepper your new friend with questions about trail running and questions about the park/terrain you’re canvassing, and you’ll be surprised at how quickly you master the lay of the land. Soon enough, you, too, will be an expert on that trail system, and you’ll be able to help novice trail runners not get lost on their first forays, just as your new friends helped you stay on course. The trail community is pretty closely-knit, and most everyone adopts a pretty low-key vibe and approach to the run. These folks are runners who run for the simple joy of being able to run through some of the most beautiful parts of the country and who will never say no to spending time in “nature’s playground.”

Register for a trail race; it’ll be fun! Once you start trail running on a more regular basis, even if it’s just for a recovery/easy run each week, seriously consider putting a trail race on your calendar sometime. It’s always exciting to pin a bib on your shirt and toe the line to see how fast you can run, but in trail running, while that’s important, it’s seemingly not as important as just being out there to enjoy the ride that nature provides us. Of course, you can challenge yourself to see how fast you can tackle the ascents or monkey down the descents, but it seems like a lot of amateur runners simply love the environment and vibes they get from the trail running scene.

Be prepared to surprise yourself on the roads. You’ll likely notice that your running speed and endurance improve on the roads once you begin running trails pretty regularly. Be surprised, but don’t be. Chances are high that you’re running far more slowly on trails than you do on roads, and at the same time, trails help to strengthen your body — without a high injury risk — in ways that road running can’t or doesn’t. For example, if it takes you 24 minutes to run 3 miles on roads, it might take you 40 minutes to cover the same distance on trails — therefore, increasing your endurance capacity. In the process, you’re also getting mini-strength sessions in as you work your “stabilizer” muscles that you recruit when you’re trying to climb a mountain or fly down a hillside. Anecdotally, I feel that spending most of my long runs on trails during a recent marathon training program led me to finally break a three-year-old marathon road PR. Come race day, I felt stronger and faster than ever before.

Enjoy the journey, and have a blast. Trail running is such a nice reprieve from the cacophony of everyday life, and it’s a great way to fall in love with running again. You might find that you have no interest in running roads once you’re regularly on trails; that’s ok. There are worse problems to have.

While running might not be everyone’s cup of tea, I have yet to meet a runner who doesn’t love trail running. There is so much joy to glean from the experience, and the take-aways from trail running are so great that you probably stand to benefit from trying this new-to-you type of running more than you realize. You may wonder what took you so long to get here, and that’s ok — I feel the same way! Give yourself permission to try this new thing, and be energized by the joy you feel in the journey.

Writer’s Bio:

Dan Chabert

An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, That Sweet Gift, Nicershoes and GearWeAre. Dan has also been featured in several popular running blogs across the world.

Travel Snacks!

road-trip-shitIn case you didn’t figure it out from the Weekly Menu post this week, The Hubs and I are headed to Chicago on Thursday to visit some family. Not only that, but we’re DRIVING and bringing Bingley! It’s going to be a whirlwind long weekend trip full of food and dogs and for me, running. We’ll be staying with my cousin Susan and her husband, and I’ll be joining her running training group on Sunday, so I’m sure I’ll get plenty of fitness in on this trip.

snack_machine_3538
We all know I’m not willing to spend my hard earned money on this junk.

I love a good road trip. When The Hubs and I were still dating (and living in separate countries) I used to have no problems making the 500 mile trip from the Philadelphia area to Ottawa, Ontario, Canada on the regular, all by my wee lonesome. The drive from Philly to Chicago is a bit longer (okay, TWICE as long) so I plan on packing lots of snacks to enjoy while we’re stretching our legs at various rest stops. (Why do they call them rest stops anyway? I prefer to run around and pee than rest. Let’s rename them “Run Around and Pee Stops”! I think Bingley would agree with me there. *gasp!!!* That abbreviates to RAP Stops, which is entertaining on a whole other level! Seriously, why have we not done this?!)

Here are a few snacks I’ll be trying this trip:

The Salty

Garlic Bread Chickpeas from Annie at The Garlic Factory

We both love chickpeas in any way, shape or form. Roasted they’re a great crunchy snack for the road that won’t leave tiny crumbs everywhere. This garlic bread flavored version really makes me salivate just thinking about it, so we’re gonna give this a shot!

img_8080
Image Credit

Healthy DIY Lunchables by Marla Meridith

Lunchables are super easy to eat but let’s face it, The Hubs is in his 40s and I’m in my 30s, so bologna and American cheese just aren’t our thing. Okay, they’re not MY thing. So I picked out an extra sharp aged cheddar and he accented it with summer sausage for our own version of a Lunchables, based on the below recipe.

salami-cheese-lunch-box-marla-meridith-photography-img_88292
Image Credit

The Sweet

Muesli Snacking Cookies by The Kitchn

Cookies are always a go-to for road trips. These cookies are only sweetened with honey, and made with whole grains for a much healthier, even breakfast-worthy treat! Plus, I love muesli. Does anyone not like muesli (who know what muesli is)?

b1cbe9fd5163a8edc9cf9cabb373eb3437e01661
Image Credit Izy Hossack via The Kitchn

Three Seed Brittle by Suzanne McCarthy

There’s something about brittles that always makes my mouth water. This brittle forgoes the hard toffee candy and uses just enough sticky sweetness to hold together those healthy, crunchy, nutty seeds.

dsc_9127-686x1024
Image Credit

3 Ingredient Peanut Butter & Honey Cereal Bars by Healthy Food For Living

Cereal bars are always great, and these are super simple. Sweetened with honey and made to stick with peanut butter, these oat cereal squares are far healthier than marshmallow based versions.

img_39451-600x400
Image Credit

What’s your favorite homemade road trip snack? Let me know in the comments!

signoff

Oats: Frugal, Filling & Fantastic

I’ve been eating a lot of oats lately. There’s something wholesome and delicious about a bowl of oats, and despite the summer heat, there are a myriad of ways to enjoy oats for breakfast or a snack, and even several ways to use oats without even eating them! But, Andrea, you say, there are so many different KINDS of oats on the market? WHICH ONE DO I CHOOSE?! Well, it depends on what you’re going to use them for. Here’s a quickie tutorial:

 

types-of-oats-large
The Many Different Types of Oats by Kristine Duncan, via eatingrules.com

Groats – the whole oat that has been hulled, cleaned and toasted. Mostly found in health food stores or online. Require a long cooking time.

 

Steel-cut Oats/Irish Oats – groats that are cut into coarse pieces. Longer cooking time, great for crockpot recipes.

Scottish Oats – groats that are ground instead of cut. Keeps the nuttier flavor of groats or steel-cut/Irish oats, but cooks faster and has a creamier texture.

Old-Fashioned Rolled Oats – groats that are steamed and then rolled flat. Have a thick, creamy texture and cook much faster than any of the previous varieties. What your average person would think of as standard oatmeal. Great for baking and overnight oats, this is what I use as my standard for oats.

Quick-Cooking Oats – like Old-Fashioned but steamed longer and rolled thinner. Also great for baking, but they don’t maintain much texture when made as oatmeal.

Instant Oats – steamed even more and rolled even thinner than Quick-Cooking and then dehydrated. Usually comes in individual packs with added sugar, seasonings and preservatives.

Crave more information? Check out a more detailed description of each at Not Quite Amish Living.

As a Meal or Snack

I got a 32 oz. tub of old fashioned oats from Walmart for a mere $3.28. That’s 30 servings of oats or a mere 11 cents a serving! Cheap AND good for you AND delicious, with a little tweaking of course. My current favorite way to consume oats is soaking 1/2 cup old fashioned oats in 1/2 cup of unsweetened vanilla cashew milk, then topping it with a half ounce of raw walnuts and a half serving of grape-flavored craisins. It’s almost like homemade muesli, without all the fuss! Here are some of my other favorite ways to eat oats that aren’t just hot oatmeal:

Healthy-Pumpkin-Breakfast-Cookies
Pumpkin Breakfast Cookies from Leelalicious
IMG_7014-with-text
Healthy 5-Ingredient Flourless Banana Bread from The Baker Mama

 

 

 

 

Superfood-breakfast-bars-copy-2
Oatmeal Superfood Breakfast Bars from AHealthyLifeForMe

And one I haven’t yet tried but am itching to:

Vegan-Carrot-Cake-Overnight-Oats-3-2
Vegan Carrot Cake Overnight Oats from Kara Lydon

Around the House

 

 

  • Apparently, oatmeal can be used like baking soda or coffee grounds to deodorize your fridge or freezer! (Hmm, I wonder if sprinkling some oatmeal inside some stinky shoes overnight would help, what do you think?)
  • You can clean up kitchen spills by sprinkling uncooked oatmeal and letting it sit for 10-15 minutes before sweeping it up.
  • You can apply cooked, cooled oatmeal to your face to treat acne or to use as a mask, or you can grind uncooked oatmeal in a coffee grinder to make colloidal oatmeal, mix it with lukewarm water and apply to your worst acne areas.
  • You can also use colloidal oatmeal mixed with baking soda as a dry shampoo. Apply to the scalp, let sit then brush out.
  • Add oatmeal to your bathwater to soothe skin that’s itchy from sunburn, poison ivy or chicken pox.
  • Clean cast iron pans. Using oatmeal and a little water will absorb grease and scrub off any stuck on food bits without damaging your pans.
  • You can even make your own oatmeal scrub and use it all over your body for soft, smooth skin.
coconut-oatmeal-sugar-scrub
From Meg O on the Go

What’s YOUR favorite way to use oatmeal? Let me know in the comments!

Signature