I live in a hilly area with some great trail running spots. Would incorporating trail runs into my Ironman training be beneficial, or should I stick to road running?
My typical training week includes strength/HIIT sessions off the bike and a long run. It seems like the strength-focused run could be a good opportunity for trail running. However, trails make it hard to maintain a consistent BPM or pace, which complicates following the metrics set by my training plan. That leaves time or distance as alternative metrics, with time being my preferred option (in my newbee opinion).
I’d love to hear from those with more experience in training planning—what are your thoughts? Would trail running add value or create more challenges in staying aligned with my Ironman goals?
When building up to past Ironman’s I would try to do my weekly ‘strength endurance’ runs on a hilly trail route. I think it is beneficial. To be safe, I cut out those runs when I got close to the race, because I didn’t want to risk of falling and injuring myself…I think it adds value because you use other muscles when on trails and it is a good mental break from the road…
I do most of my running on a mixture of surfaces. The undulation and uneven surfaces will hopefully keep overuse injuries at bay.
I mostly raced road runs for about 15 years but now all running races (except for triathlons), are done off road.
Anytime you can get vertical gain in runs is really beneficial too. Downhill running and eccentric motion really trashes your quads so just be careful when doing that. Not to mention falling. It’s better to try and walk down hills to limit muscle damage.
Hey @Fabien . What @cmaloney & @amn2099 say is spot on. Just checking your profile, any time you have this session, I would aim to hit the trails. And remember, no harm in walking up some of the steeps to keep in your target zone. This session is a gainer and a key stim in your week.
Prof has so many good comments that I forgot. There is no shame in walking hills that are steep. You can do a fast hike, let your hr come down, run the downhills. You don’t lose that much time anyway. Disregard pace, use hr and rpe.
Also, in your case for IM, this is actually good practice for aid stations if you have to walk them. Practice drinking and eating and slow to a walk or light shuffle if you have to. They call it the iron shuffle for a reason. You can actually run fast in an IM if you walk the aid stations, get your nutrition in, then run faster in between the aid stations as opposed to going out way too hard in the first 5 to 10 km then slow and have to walk for 30 km…
I’m not sure what your running background is, but the full distance can humble the fastest of marathon runners. They did a study once at IM Wisconsin where two elite Kenyans did the race and said they were going to break the run course record. I forgot what their run times were, but they were unsuccesful in that goal.
Prof and others can chime in here but the IM run is about who slows down the least.
I have performed most of my long runs during Ironman builds on trails, only switching to road running for the final few big weeks to simulate race conditions better.
I believe it builds strength and durability in your legs that helps when you are depleted at the end of an IM.
if you have to. They call it the iron shuffle for a reason. You can actually run fast in an IM if you walk the aid stations, get your nutrition in, then run faster in between the aid stations as opposed to going out way too hard in the first 5 to 10 km then slow and have to walk for 30 km…