Trail vs Pavement vs Dreadmill

[TsPoet]

(indigoiis - sorry for stealing the dreadmill designation, but I love it!)

Amanda asked about going from road to trail running and I didn't want to steal (steel, I hate those two) her thread, but I am wondering about differences, warnings, suggestions and impressions.
All of my running thus far has been trail running. I wear VFFs.
What do those of you who do them all do differently between surfaces?

[limewave]

Interesting thread.

My personal preference is trail running. I enjoy the scenery and varying terrain, I like the challenge. I naturally have a shorter, quicker stride when trail running. I'll also end up walking more. The trails by us go straight up and and down a series of sand dunes. I like to wear a shoe with a stiffer sole, good ankle support, and less ventilation (help keep sand out of the shoes). I know VFF's are popular, but I have screws in both my feet so I am hesitant about the barefoot running.

I'm a lot faster running on the road. But I am constantly correcting my running form. I want to have a longer stride. I like to do my interval and speed work on the road. I will run on the road in any type of weather except for a thunderstorm.

The dreadmill is appropriately named. Running on it feels unnatural to me. But I do enjoy doing a good, hard, uphill walk on the treadmill while catching up on my favorite TV shows.

[Jolt]

I am much more of a trail runner though I do some road running too. I avoid the dreadmill like the plague; any indoor running is done on an indoor track which also isn't the best but will do for the occasional run. My form tends to be better when I have to dodge rocks and roots (as long as it isn't so rocky that I keep kicking things...) as opposed to smooth flat surfaces. Plus the scenery is just better on the trails and it's quieter.

ETA: I wear VFFs too (and sometimes go barefoot).

[rocknrollgirl]

I am 99% trail. I did run the roads this winter when we were under 2 feet of snow, but I do not do it unless forced. I NEVER run on the treadmill. I will get up at 4:30 am, I will wear spikes and run in the snow, the rain, the mist, the hail....well you get it. No treadmill for me.

This is what I said to Amanda....

Aside from proper footwear, keep in mind that trail miles and road miles are not the same. You will use a lot more of your lateral stabilizing muscles because of the uneven terrain. It is very easy to get injured if you jump in with both feet. Pun intended.

I would suggest that you start with short runs, regardless of your current road mileage to give your muscles, tendons and ligaments a chance to adjust to the demands of trail running.

Also remember that you will be slower, so fuel and water will become an issue sooner than on the road.

[SadieKate]

What do those of you who do them all do differently between surfaces?

When having to use a dreadmill, I make an extra effort not to pack a (non-existent) gun. My trainer doesn't like having to replace her dreadmills.

Otherwise, I could just say ditto to what Limewave said. I wear Rx orthotics and have a screwy right foot plus screwy genetic and post-multi-surgery knees. I need those orthotics.

Hey, have I mentioned how much I hate running on pavement? Bet you'd never guess it is only exceeded by the dreadmill. I hurt even worse after a session on it.

[SadieKate]

Also remember that you will be slower, so fuel and water will become an issue sooner than on the road.[/I]

Why? What is the difference between 30 mins on the pavement as opposed to 30 mins on the trail? Do you mean you need food and water at different distances?

[rocknrollgirl]

Yes. I meant that 4 miles on the trail may take significantly longer than on the road. So you could unknowingly be out for a much longer time.

Case in point, I did a 10 last year as part of an off road tri. I can run a 10k on the road in 50 or 52 mins. It took 90 mins. 90 mins to run a 10k. The course was so difficult and so technical.

So I was out a lot longer than I anticipated, even for a trail run. My fueling needs were different.

But hey, I survived the 300 foot long, thigh deep swamp!

[Tri Girl]

I prefer trail running because it's not so monotonous. I like the constant changing terrain. I also find it's less stressful on the joints.
And I know it goes against what the whole rest of the world does- but I'm slower on the road. I seem to drag my feet and run more slap-footed. Part of it is I tire out much more quickly on the road than on the trail because the pavement beats my body up so much more.

I've always hated the treadmill, but this year was so cold that I was forced to run inside most of the time (with asthma- the cold is terrible for me- much worse this year than previous years). Now that it's warmer, the pollen has been so atrocious that my allergies are insane- and that means more running indoors so I can breathe.

Pretty much all of my marathon training (it's in 2 weeks) has been on the treadmill. I worry that my time at the race is going to be MUCH slower than normal because I haven't been running outside (with no motor to pace me- I won't push as hard).
Oh well- time doesn't matter much anyway.

[Urlea]

I prefer trail or lightly packed gravel first & if I'm stuck running in town I will do 50% on asphalt 50% on the grass next to it. Sometimes my legs respond well to the pavement & enjoy it, but for the most part trail/grass is easiest to recover from. I also do at least 30% in VFFs.

While I may have my preferences I'm glad I get the chance to train on it all because I think that helps with overall fitness. Makes me fast and comfortable on hills & flats.

[colby]

I pretty much run exclusively on roads out of convenience (and because I race on the road), but when I hike with my dog I do run some of the segments. I feel like running in the VFFs will make a more natural transition to the trail because I watch where I step much more than I did in shoes. We'll find out soon enough, I haven't done trails/hiking yet this year. Running on the trail does require more balance, and ankle/calf strength, sort of like going (semi-)barefoot, except with bonus obstacles! The area I run hill repeats in has some sections of packed gravel/dirt on the sides that I really love running downhill in, it's so much more natural than downhill on pavement.

I find it harder to correct my form on the treadmill because the speed adjustment isn't as natural, so I don't get into as good of a rhythm as I do when I run outdoors. My heart rate ends up higher at the same pace, and I get frustrated, which doesn't really help. I really have to try to zone out a bit and relax on purpose, so I guess it's good mental training? I only use the treadmill if it's really icy outside or I am traveling and not comfortable with running outdoors where I am.

So, since I pound the pavement a lot, I do choose asphalt - we have a lot of multi-user paths/trails around here that are asphalt, thankfully. At the end, I do enjoy some nice jogging/walking in the grass.

[Skierchickie]

In order of preference:
1) trails
2) trails
3) trails
4) two-track trails (the first 3 were singletrack)
5) dirt / gravel roads
6) pavement
999,999) concrete
1,000,000) treadmill

Actually, I take that back - the treadmill shouldn't even be on the list. I pretty much wouldn't do it. Maybe if I was locked in a room with one for a month, with no other exercise options....

When I was marathon training, I did get to enjoy some of the more scenic, shady, paved roads around here (which are awesome, I must say), but normally roads just pound me and bore me to death. I see people running along the highway all the time - I always wonder why, when it's straight, wide, cars are whizzing past at 65, and there is no shade. I don't really enjoy running on the gravel road I live on (and it doesn't have much actual gravel left) - something about the wide, semi-straight so you can see for a long way qualities of a road just make it all feel like a chore. If I'm on a road, I'd much rather be biking.

Oh - the question. I don't really do anything different, but I do need more cushioning in my shoes for pavement. Those VFF things - don't you get beat up running in them? I just think about how my legs feel when I run, and I just don't think I could wear them. I wonder about blisters, too - anybody care to comment?

[Red Rock]

This has been a really intresting thread to read. Gosh, I didn't know that the majority of you all liked the trails that much. Wow. I guess I was from a different planet or something.

Many years back I trained on concrete/sidewalks. This totally killed my joints, so I said forget it. So I have now moved to trails. Around here there are places where it is very sandy, as if you were at the beach. The only difference is the sand is red. I think that is what made my first run so hard. I was using al sorts of muscles that had not been used before. My feet were placing differently too. There is hardpack/gravel/unpaved roads. I have taken a run on one of those yet.

Red Rock

[colby]

Oh - the question. I don't really do anything different, but I do need more cushioning in my shoes for pavement. Those VFF things - don't you get beat up running in them? I just think about how my legs feel when I run, and I just don't think I could wear them. I wonder about blisters, too - anybody care to comment?

The difference in surfaces is definitely less subtle than it is in regular shoes, but because I run with more "proper" form, I actually hurt less when I run in them (the impact is more evenly distributed across my foot and through my body). That said, I do avoid concrete. I can now FEEL what I knew it was doing to me all along.

Blisters: I actually have fewer blisters in them, because my feet don't really move in the shoes. I had to get rid of callouses I have developed from wearing shoes because they were more irritating than useful. I do wear socks 99% of the time (so far), even in the rain. I think it might actually be parts of the way my socks have been worn that is causing my blisters, adding a layer of friction between my feet and the "shoe".