BY THERESA DAUS-WEBER

To get the most out of your marathon training and money, consider a trail marathon, an entirely different experience and culture than the traditional road marathon. Although aspects of trail courses such as rugged surfaces, elevation variation, and water crossings typically produce slower times than the same distance on a flat road course, racers are both challenged and invigorated by these running-with-nature elements.

Trail marathoners are frequently rewarded with top-of-the-world views and a sense of achievement that gives the word “demanding” a whole new meaning. On top of this, there’s the draw of the far-from-the-maddening-crowds aspect: smaller fields, out-of-the-way venues, camaraderie, and a psychological and physical high.

But in case newcomers to trail marathoning think these races are a haven for slower-paced runners or declining talent, be aware that runners competing in trail marathons are capable of clocking very fast marathon times. Russell Bollig of Boulder, Colorado, won the 2000 Snow Mountain Trail Marathon, contended at an altitude above 9,000 feet, in 3:07:16. As demonstrated by the final finisher in this trail marathon, who crossed the finish line in 6:32:30, trail marathons can also provide an opportunity for recreational runners to enjoy the trail environment while achieving their marathon-distance goals.

Could a trail marathon be your next marathon challenge? If you’re thinking about it, look at what follows as your essential guide to trail marathons. We’ll identify the character and attitude of trail marathoners and give information on how to get started in this exciting and incredibly varied sport. We’ll also suggest gear we consider essential for trail running and provide trail training tips and trail marathoning opportunities and resources.

TRAIL CHARACTER AND ATTITUDE

Trail marathons often have radical geographical features absent from road marathons. Trail marathons are usually held in remote locations difficult to access other than by foot, and they attract fewer competitors than road marathons.

And then there’s attitude. Who knows if the trail develops the runner’s attitude or the runner with attitude is drawn to the trail, but trail runners are easy to identify. Primarily, trail runners are independent, self-sufficient, at ease being alone, and adept at focusing on the demands that trail running throws at them. In other words, they are rugged individualists.

Since trail marathon courses are generally remote and do not have aid stations with paper cups of water every few miles, an independent, self-sufficient attitude is essential. Because there can be long stretches of time or distance between aid stations, trail marathoners take self-support in stride, carrying their own fluids and fuel. And since part of the challenge of trail racing can be finding the course and staying on it—a challenge absent from most road marathons—trail runners have to be comfortable relying on their own outdoor skills.

Another characteristic of trail marathoners is their ability to focus. As trail marathoners are scurrying over scree and snowfields while struggling for oxygen at 11,000 feet at the Leadville (Colorado) Marathon, they are pretty serious and focused. There are not many trail marathon competitors dressed in Mickey Mouse costumes or hula skirts, outfitting not uncommon at thematic road marathons. Trails require serious attention for safety to sustain any kind of a pace over the radically varying surface.

Perhaps, overall, trail runners are interested in and able to connect with nature in a special and intimate way. They want to use their running ability in a natural environment without being reminded of civilization through asphalt, portalets, and other man-made conveniences—without belly dancers as race entertainment, without throngs of cheering crowds. They don’t need the approval of the crowds to validate their existence. Their existence is validated by the sweep of nature through which they are privileged to move under their own power.

KISS PREDICTABLE GOOD-BYE

Another important characteristic of trail marathoners is flexibility. Since trail marathon courses are usually on remote trails typically at higher elevations, they are more susceptible to swings in weather and acts of nature than are paved venues in highly developed downtown locations. When adverse conditions arise that wash out or close a portion of a trail marathon race course, trail runners generally take in stride the extra distance, extra water crossings, or muddy conditions. If 26.2 miles of trail are fun, the extra distance of a course extended because of extenuating circumstances is a bonus.

You can get an idea of what trail marathoning is like by participating in a shorter-distance trail race. Many trail marathons offer half-marathon events along with the marathon. The trail marathon itself may also be offered on the same course as ultra trail races. The Snow Mountain Ranch Trail Challenge near Winter Park, Colorado, offers a half-marathon, marathon, 1-1/2 marathon, and double-marathon on a 13.1-mile trail loop.

Another introductory approach to experiencing trail marathons is to run an “in-between” marathon, such as the two-year-old Boulder Backroads Marathon, which meanders through beautiful countryside on mostly soft-packed dirt roads and quiet rural lanes. Not the true definition of trails, certainly, but the country venue approaches the traditional trail marathon’s more remote character.

GEAR

Depending on the characteristics of the course, expect to be out much longer when you run a trail marathon than you would be for a road marathon. To enjoy successful trail marathoning experiences, runners rely on gear not traditionally part of road marathons. Most trail marathons are in locations meant to showcase a particular attraction, such as rugged mountain trails, desert environments, or remote coastal areas.

Fueling, always an important aspect of a successful marathon, is even more of a consideration in trail marathons because of extended time on the course. Fortunately, the same fueling products used in road marathons apply to trail marathons; the main difference is that you use more.

Sport gels are easy to use and carry and are readily available. The biggest consideration when using sport gels during a trail marathon is to make provisions to pack out the empty packets to the next aid station to avoid littering. Littering on a pristine mountain trail is not only uncouth but can be a violation of permits issued by the United States Forest Service, the authority over the nation’s national forests.

Because of the gravelly conditions of some trails, trail marathoners should consider gaiters to prevent a collection of stones, gravel, and grit accumulating in their shoes. Trail shoes designed with a higher profile may reduce the effects of this condition.

TRAINING

Part of the appeal of trail marathoning is that it’s different from road marathons in both character and in training. If you’re looking for a change in your training program, trail marathon training could be just the spark you need. You cannot run a successful trail marathon unless you train on trails, which is usually not a component of road marathon training.

As you begin your uphill training for mountain/trail marathons or as your fitness increases and you progress to steeper hills, use the “baby step” technique. That is, use a shortened stride that looks like baby steps, or imagine that you’re using a granny gear in a motor vehicle or bicycle to continue moving upward in a jogging motion. Balance this technique with power-hiking walks when the energy-exerted-to-distance-gained ratio does not produce a fast enough pace.

Another technique when running uphill is to focus your eyes uphill and keep your head up to allow oxygen better access to your lungs. This is easier said than done because when you’re fatigued from climbing a trail, your head drops and your eyes fall to the trail surface. With practice you’ll become stronger and more powerful and better able to execute a more effective style.

The same trail descents that can be a great thrill for the veteran trail runner can be downright dangerous for the inexperienced. Experienced trail runners use one technique to distribute weight efficiently for a steep descent and another technique to travel over uneven, steep terrain. The goal of successful trail descents is to be light on your feet, which allows you to quickly adjust a misplaced foot before your body’s full weight compresses it toward an injury as it impacts a rock or root. Speed, aggressiveness, and confidence help you to become light on your feet. Sitting back and “holding on the brakes” harms your lower back and buttocks more than an aggressive forward approach and makes you heavier and slower to react to quick adjustments you need to accommodate the trail.

Use your arms to distribute your weight more horizontally than vertically. Think of chicken wings: elbows bent and out away from your body to add balance, much like a tightrope walker with a balancing pole. This technique lowers your center of gravity, keeping you closer to the ground. Also, anticipate your foot plants in advance. When descending, keep your eyes on the terrain ahead of you.

Along with the advantage of running through beautiful, natural outdoor locations, a special feeling of achievement comes with the trail marathon experience. The challenging marathon distance covered in a really tough environment offers a satisfaction running on smoothly paved roads does not.

Another advantage is quicker recovery times. Because trails are typically softer surfaces and cause less impact stress to a runner’s body, recovery comes quicker. Additionally, the diversity of the geography over which you’re running distributes the stress over the muscles from a number of angles, as opposed to stressing the same muscles from the same angles over 26.2 straight miles.