Trail Running Can be Fun

Dan Quihuiz said his wife can run for miles on the paved portion St. Johns River Trail without a problem.

It's when she begins to reach Cutler Park that it's time to turn around to avoid running on the unpaved portion of the trail.

"She doesn't like the instability," said Quihuiz, a certified personal trainer and owner of S.M.A.R.T. Fitness CPT in Visalia. "A bad step on the trail can cause her sciatic nerve to flare up and cause a lot of pain."

Runners who have competed in a road 5K race before should be prepared for a different experience if participating Saturday at the third annual Kaweah Oaks Preserve 5K Trail Run/Walk.

Taking place at the 322-acre nature preserve, the trail run should be prepared for slightly differently by road runners like Quihuiz's wife.

The surface

One simply needs to look down to find the biggest difference between running on pavement and running on a trail.

The running surface does more to runners than simply getting their shoes dirty.

"When you're running on the road, it's a very repetitive motion. Every foot strike is exactly the same mile after mile," said Ted Nunes, a race organizer and Sole 2 Soul Sports manager. "With trail running, every foot strike is different, so you're engaging different muscles with every foot strike"

Every foot strike should also be precisely placed on a trail because of the inconsistency a trail can offer.

"Trail running is much more engaging," Nunes said. "You have to be able to focus on where to put your foot."

Going out to the course before the race may or may not help depending on the weather around race day.

Wind, rain or animals can change the surface on a daily basis.

"Getting familiar with a trail won't really help because the environment changes all the time," Quihuiz said. "Just because the dirt is solid here today doesn't mean the dirt is going to be solid there tomorrow."

Nunes said it's still a benefit knowing the area for those looking to be competitive on race day.

The shoes

There are road running shoes and there are trail running shoes; what participants decide to wear Saturday is up to them.

For Quihuiz, it's simple: wear trail running shoes.

"They have more grip to stop you from slipping," he said. "You can strain a groin from slipping or twist an ankle from not having the stability you need."

Trail running shoes provide more grip because of dense rubber and aggressive lugs. Most can also be found with a rock plate in the forefoot area to help prevent bruising from the rocks.

"You can wear any shoes you like but trail shoes do have their advantages," Nunes said.

The beginners

Those running at the preserve for the first time should remember that the course is a single track trail, meaning there is only enough room for one body.

Passing on a trail has its ways.

"There's trail etiquette in the sense that if you want to pass, you just say on your left or on your right," Nunes said. "It allows the person ahead to know you're going to pass them and they prepare for it."

The same can be used even for the leading pack.

Nunes has noticed a different camaraderie in the sense that even the leading pack understands the passing, he said.

"I want them to run as fast as they can and be challenged," he said. "That's the attitude of trail running in general. There's a lot of respect with trail runners."

The opinions vary when it comes to beginners running on trails.

Quihuiz believes novice runners should begin on pavement or treadmills because of the stability required on trails, he said.

"First of all, be conditioned. A trail run isn't for someone who just took up running," Quihuiz said.

Nunes sees it a little differently on the training side.

"I definitely think it's a good idea to do trail runs from the start," Nunes said. "I think it can be argued that trail running is much more enjoyable than road running. Especially with Kaweah Oaks Preserve. It's so much fun to be outside and running through the trails."

Because Kaweah Oaks Preserve is mostly flat, Nunes sees it as a great place for beginners to start trail running.

Race day

Stretching is always important for any run, but especially on trail runs where different muscles are engaged, Quihuiz said.

He recommends a foam roller using a myofascial release technique.

"It's good for running or leg workouts," he said. "It gets the muscles nice and loose."

Nunes had three simple tips for race day: Try and establish your position early, keep your eyes on the trail and have a good time.

"It's just a beautiful trail that meanders through the oak preserve," Nunes said. "You get out in the middle of the loop and you forget you're just outside of Visalia."

Saturday's race will start near the entrance to the preserve and go through the Sycamore and Swamp trails.

And if it happens to rain leading up to the race, it will still go on as planned.

"Sometimes people don't want to get their running shoes dirty and that leads people to go out and not experience the trail. I want them to forget that aspect. It's OK if you get your shoes dirty," Nunes said. "Nine out of 10 times, they're going to like it."