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TOP TEN TIPS FOR TRAIL RUNNING

from DICTA - September 2023

from DICTA - September 2023, page 31

HARMONIOUSLY COEXIST

My primary outlet to relieve stress and combat the sedentary life of an attorney has always been running. As it was for everyone in 2020, COVID-19 changed life drastically. The usual races, fitness classes, social gatherings, trips, and concerts came to a halt. In need of something to occupy my free time, I decided to join my husband and attempt trail running. While I thought I would immediately be running through the mountains like Daniel Day-Lewis in the opening scenes of the 1992 classic, The Last of the Mohicans, trail running was more nuanced than I realized. With that being said, trail running is all-age friendly, as one’s joints are not taking a beating pounding pavement, going fast as possible at all times during the run. For those wanting to challenge their endurance or spice up their hiking game, below are my tips for trail running:

10. LOOK AT THE GROUND IN FRONT OF YOU. Unlike road running, you will encounter roots, rocks, uneven terrain, and creatures (yes, snakes) on the trail. Tripping and sometimes falling is a part of trail running, no matter how elite of a trail runner you are. It is easy to become discouraged, but do not. It will get easier. The goal is to scan the trail in front of you while also enjoying the scenery around you.

9. YOU CAN AND SHOULD WALK. Unlike the school of thought with runners who compete in 5ks or marathons, walking/ power hiking is an essential part of trail running, particularly when doing a long distance run or hoping to finish a trail ultramarathon. Even Courtney Dauwalter, who became the first in history this year to win and set records in the same year at both Western States and Hard Rock (two 100-mile races), power hikes uphill at times, in order to conserve energy and take in nutrition.

8. TRAIL RUNNING SHOES ARE A MUST. Your normal running shoes will not cut it, as they are not meant to grip the terrain. Check out our locally owned running stores, The Long Run and Runners Market, to find a pair that suits you. The owners and employees of these stores will also have great recommendations for trails for you to attempt and educate you on other gear you may need.

7. TAKE A BUDDY WITH YOU. If you are new to trail running and/or new to the trail that you are running, having a buddy is essential for navigation and safety.

6. KNOW PROPER TRAIL ETIQUETTE. Yield to mountain bikers in either direction and faster trail runners coming behind you. As you are sharing the trial with others, in-ear headphones are discouraged. If you do prefer to listen to music or podcasts, check out jaw bone conductor headphones (e.g., Shokz), which still allow you to be aware of your surroundings.

5. PROPER HYDRATION AND NUTRITION ARE KEY. Bring water and nutrition with you on a run. The worst thing is to discover that you are dehydrated and undernourished halfway through a trail run without a gas station or your vehicle in sight.

4. THERE ARE TRAILS IN KNOXVILLE’S BACKYARD. IC King, Sharps Ridge, Haw Ridge, Concord Park, House Mountain, and the Knoxville Urban Wilderness are all within 30 minutes or less of the Knoxville area.

3. RUN A TRAIL IN FROZEN HEAD STATE PARK. East Tennessee is home to a famous ultramarathon called The Barkley Marathons. The race starts at the yellow gate in Frozen Head State Park and is primarily run off trail on private property in Morgan County. It is limited to 40 participants per year with only 17 finishers since 1986.1 To experience a tiny taste of the terrain that those runners encounter, power hike (which may turn into a slow walk/ trudge/crawl in one section) up Chimney Top to the Lookout Tower in Frozen Head State Park. Opt to take South Old Mac down for a more runnable trail.

2. EXPLORE SOMEWHERE NEW. While I appreciate the Great Smoky Mountain National Park, trail running is an excuse to explore other trails in East Tennessee. If you have never been to Big South Fork or the Obed River area, it’s worth the trip.

1. SIGN UP FOR A RACE. Sign up for a local trail race through Knoxville Track Club or go big and find races across the country on ultrasignup.com. You will be surprised at the folks of all different shapes, sizes, and ages you will encounter in the trail running community. Most trail runners are keen to share their stories with you. Hope to see you on the trail!