Trail Running Basics (Part 1, "It's the Shoes")

So you decided that you want to try trail running, but you don't know quite know what to do. I will tell you exactly what you will need to pursue this crazy sport in a series of blog entries.

First you have to decide what kind of trails you will be running. There are two kinds of trails:
there are the ones that go from the baseball diamond to the monkey bars in your local park and there are ones that people hike on in your local mountain range. If you will be running on the former, you don't need my help. If it's the later, you'll need some gear.

It's the Shoes
The most important gear are your running shoes. One thing to remember about trail running is that you will be, umm..., running. Never buy any trail running shoes that you wouldn't be comfortable running in on pavement. In fact, you don't really need "trail" running shoes at all. All you need are a good pair of stability running shoes, especially if you won't be running in too many rocky, sandy or muddy conditions. Of course, you may want to get the trail shoes for their more aggressive tread (for traction) and their earth-tone colors (so they look better dirty).

Never buy adventure racing shoes. They are designed for races through the Costa Rican jungle, where the trails are muddy and soft. They don't have the cushioning nor stability to stand up to the trails of hard-packed earth and rock in the western United States. Rememeber, if you can't run in them on pavement, don't run in them on trails. I made that mistake once, and couldn't run for nearly half a year.

When you are shopping for shoes, stick with well-known brands that concentrate on running shoes. Do not buy a running shoe from a company that specializes in boots, sandals, or snowboards. Also, do not buy a running shoe from a company that emphasizes style over substance. Stick with big names that you trust. Running shoes have a lot of complicated technology in them that is expensive to research and develop. Small companies usually don't have the budget for it.

Some trail running shoes that I like: Asics Gel-Trabuco, Asics Gel-Eagle Trail, and Montrail Hardrock.

In my experience, its nearly impossible to find a good pair of running shoes for under $80. And since you will need at least four pairs per year (and typically more), this can be a significant expense. Budget for it. Trust me, do NOT skimp on running shoes. If you do, you will not be running for long. If you want to save some money, you can purchase last year's model (they usually run $10-20 less) if you can find them.

I recommend having two different kinds of running shoes (not the same model) to alternate. While this is not necessary, it is a little kinder to your feet since you will expose them to slightly different forces on every run.

Replace your shoes every 3 months or 300 miles, whichever comes first. If you're alternating, replace every 5 months or 300 miles.

The first time you buy running shoes, make sure you go to your local specialty running store where they carry a wide-selection of brands. (Do NOT go to Niketown or Sportmart or DSW.) The people who work there will help you pick out the right shoe for you after taking measurements and watching the mechanics of your walk. The $5 extra you will pay over Sportmart is more than worth their expert advice.

If you choose to replace your shoes from an online store, remember the following: Each shoe model will have different sizing, even within the same brand. For example, you may wear a size 10 medium for the Asics Gel-Kayanos, but you may need a size 11-wide for the Asics GT-2100s. Also, every time a model gets upgraded, the sizing may change.