WELLNESS WEDNESDAY: Trail Running 101 with John Andersen of Crozet Running
Running is one the easiest, most natural forms of exercise. You don’t need special equipment or training. Just a pair of good running shoes and a stretch of open road — or in this case, open trail. We caught up with John Andersen, owner of Crozet Running with his wife Michelle, about the merits of trail running. So whether you’re a dedicated road runner in need of a change up, or simply looking to get out into nature, he’s got some great tips to get you started.
Remember, we were made to run. This is Crozet Running’s mantra, and for good reason. “Running is such great exercise, and very natural,” John shares. “But I think we humans have complicated it a bit too much — worrying about what pace we run, comparing ourselves to others, not wanting to take walking breaks.” Sometimes you just have to get out there, get moving, and let your body fall into a rhythm.
Trail running is a more forgiving surface. John points out that running on roads or sidewalks is can be demanding on our bodies. Not only is the surface so hard, but it’s so regular. So the stress we incur is extremely repetitive, which is why most runners will get injured from time to time. “Many people have a negative or unhealthy relationship with running because of these things,” John reveals. “I think trail running just brings it all back to the simple concept of getting your heart rate up and moving outdoors in a very natural way. With generally more uneven and hilly terrain and a much softer surface, trail running is generally a lot easier on your joints.”
It’s not all about running. In trail “running” there is actually a lot of walking — or as trail runners like to call it, “power hiking.” Practically speaking, hills can be steep and you’re often just as fast to power hike. “This is another way to really break up that repetitive stress and spare your muscles,” John reports.
Let go of the pace concept. John shares that he no longer follows the “pace” on his watch because sometimes a 20-minute/mile pace is good if he’s hiking up a mountain. “I can’t tell you how nice it is to truly never care what pace I’m running,” he says.
Embrace staying present. “I think with road running, the mindset sometimes is that the only thing that’s gonna slow us down is our inadequacy,” John adds. Whereas, with trail running, there are obstacles everywhere — slick roots, streams to navigate, an enormous hill. “We readily accept these are a part of the run and are less in a hurry and more able to just enjoy the moment.”
Get a more well-rounded workout. While trail running you engage so many more muscles than you do on the road. John explains that the set of muscles used for a technical downhill descent are completely different from those used to power hike a steep grade. This is a great form of cross-training that will make you a stronger runner, even if your ultimate goal is a fast 5K.
No special gear is necessary. “For a beginner, I tell people to just get out on the trail wearing whatever — you’ll be fine,” John shares. “However, the more you start to get into it, you’ll find that having a trail running shoe will be helpful — a shoe with more tread, more protection, and better drainage.” Also, since you tend to be out in the woods and covering more distance than you normally would on a road run, at some point it may be nice to invest in a running vest in which you can carry some water and some food and a jacket.
Consider joining a group. You can of course go at it alone, but there are some benefits to linking up with the Charlottesville Area Trail Runners. You’ll link up with experienced trail runners who can teach you about the trails and you can enjoy the run and not worry so much about navigation. “It’s a great opportunities to meet people, discover new trails, and see what you like,” John says.
Expect a bit of soreness. When you first start out, John explains that many folks find that their legs are sore in an entirely new way. “This is normal and a good thing! You’re waking up muscles that should be getting used.”
John’s favorite trails to try. We’re lucky here in the Charlottesville area because we’re in close proximity to so many wonderful trails. John notes that the degree of difficulty really depends on how fast you’re trying to run. “For example, I think the mountainous trails in Shenandoah National Park are some of the greatest trails for beginners because those long climbs will make you slow down and walk,” he says. “Whereas a flatter trail, like portions of the Rivanna Trail where you are running a bit faster, can lull you in and are actually easier to trip on.” Herewith a few of his favorites:
Shenandoah National Park: The Appalachian Trail and side trails in the park never get old. Probably the best access is from “Sugar Hollow”, aka the Charlottesville Reservoir.
The Rivanna Trail: This trail is actually really difficult to follow in some places, but there are some really great sections right in town, particularly around Observatory Hill on the UVA grounds.
Biscuit Run: Although this is not really officially “open”, the Biscuit Run trail is a flat, gentle trail that can be accessed by Wegmans and goes directly south for several miles into (future) Biscuit Run County Park.
Ragged Mountain Reservoir: There is now a great loop around the reservoir, and this also ties in with the trails that start at the Boars Head and also UVA’s Foxhaven Farm off of Reservoir Road.
Mint Springs Valley Park in Crozet: This is a gem that gives you great mountain trails, but you’re never far from your car.
You can visit John and Michelle at Crozet Running, in the first floor of the Crozet Library building, for your next pair of running shoes, expert advice, and any gear you might need.
Crozet Running | 1159-B Crozet Avenue | 434-205-4452 | [email protected] | INSTAGRAM | FACEBOOK
