Hey Reader!

Last weekend was the Buffalo Stampede Festival (BSF). Every year, nearly 3000 runners from the roads and trails descend on Bright, VIC, for what has become one of the preeminent trail races on the Australian calendar.

This event is special for me for many reasons:

1. Shivonne and I used to live in Bright
2. I had my first "good" result at the BSF 42km in 2022
3. It's the local major event for me
4. I used to work with Singletrack, the race organisers
5. A lot of the runners I coach do the event

Watching the growth year after year has been a joy to observe and participate in. This year, particularly, despite not being able to run, it was amazing to see the athletes I coach excel in their races, ranging from the 10km to the 42km! You are all legends!

This made me reflect. Many of you on this email list came from the road shoe guide Tim and I published, and some of you discovered me through the creator network. In these instances, trail running may be unfamiliar to you, or at least not something you know well. Therefore, I thought I'd provide an overview of trail running and how it can even help enhance your road running times!

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What is trail running?

The first thing to mention is in the name: trails. Trail races primarily take place on trails, which means dirt, with some sections where you'll be on the road to connect trails or cross valley floors.

Trails do not have to be mountainous. Bright is an example of a "typical" trail race. The terrain is hilly and challenging, but in the grand scheme of trail running, it is not overly technical or steep and doesn't have any high-risk areas where a fall can be life-threatening (I'll come back to this comment).

At the same time, you can get much more mellow, fast, rolling trails. If you are in the Melbourne area, this would be something like the Two Bays Trail Run, where the 28km race is one in 1 hour 40 minutes or so. That's a sub-4min/km pace. If you are coming from the roads, I know this will seem hilly, there is still 700m of elevation gain in the event, but compared to the 20km at BSF that has 1300m, it's relatively flat!

Here is how trail running is divided up:

Trail Running

As mentioned above, trail running is a broad term that encompasses running on unpaved or off-road terrain. Often, this is how we view trail running:

• It may include short stretches of asphalt, but not more than 20% of the total length.
• The average slope is typically between 5% and 20%.
• Courses are generally marked and avoid dangerous sections.

Yes, trail running is often in mountainous terrain, but it can also be over your local hills, along the coastal path, and traversing river beds. It is also recognised by World Athletics and governed by the International Trail Running Association (ITRA).

A useful note here is that you can get insurance through ITRA for only €49 per year, which covers you for worldwide events. Trying to add trail running to your travel insurance can get very expensive, so this is a great option.

Mountain Running

Mountain running is a subset of trail running characterized by distances typically under 20km, steep climbs, and significant elevation gain per kilometer; however, there are no minimum starting elevations, nor is technical terrain a requirement. In fact, mountain running races are often quite untechnical. However, as the name suggests, they do take place in mountainous areas!

Mountain running is governed by the World Mountain Running Association (WMRA), which, as of 2021, has partnered with ITRA to host the World Mountain and Trail Running Championships (WMTRC) every two years. This year's event will take place in Canfranc.

If you look into the 2025 WMTRC, you will see four events:

• Uphill
• Classic
• Short Trail
• Long Trail

These events nicely showcase the difference: Mountain Running is the Uphill and Classic distances, while Trail Running is the Short and Long Trail distances.

Sky Running

Sky Running "is defined by the International Skyrunning Federation, which was formed to govern the sport in 2008, as running in the mountains above 2,000m altitude where the climbing difficulty does not exceed II° grade and the incline is over 30%." - Skyrunning.com​

The minimum altitude requirement, steepness, and technicality distinguish sky running from trail and mountain running. Distances vary from short to ultra, often taking significantly longer to complete than the equivalent distance in trail or mountain races.

I mentioned earlier about life-threatening drops. Well, this is sky-running. Due to the race locations, runners often wear helmets, scramble up rocky terrain, and descend on ropes to navigate the landscape. With this comes risk. I like to think of sky running as the intersection of trail running and rock climbing, or perhaps free climbing would be more fitting.

We technically don't have any sky-running races in Australia, though some organisers have labelled races this way. Also near Bright, in Wandiligong, there is an event called Wandi Cross. Though no ropes are needed and the altitude of the race tops out under the 2000m minimum requirement (in fact, only Kosciuszko National Park surpasses 2000m in Australia), the terrain is gnarly, often with gradients above 30% and on technical terrain.

Trail Running Gear

Oh, boy. There is a bit more to trail running than road running. Depending on the event type, distance, technicality, terrain, weather, and mandatory gear (yep, the things you have to carry with you), you will need to start collecting a variety of different pieces of gear to safely cover these events.

Shoes

You can run trails in road shoes. However, unless the event is very smooth and doesn't involve steep sections, please don't—for your ankles.

I will be doing a more in-depth article next week on shoes, but as an overview, trail running shoes have a few key components that need consideration:

• Lugs: For trail races, lug depth typically ranges from 3.5mm to 5mm, which is often optimal. Opt for deeper lugs on muddy trails and shallower ones on mixed surfaces.
• Outsole Compound: Softer compounds offer enhanced grip but may wear out more quickly. Additionally, there are variations in wet-weather tackiness among different brands.
• Upper Construction: Durable, breathable materials protect your feet while accommodating swelling during longer runs.
• Midsole: Select a stack height and cushioning appropriate to your event’s length and terrain difficulty.

Vests

The running vest or pack is a piece of gear unique to trail running, though you've likely seen more of these on your local long run route. They come in a variety of volumes, from 2L to 12L, and carry water flasks, nutrition, and everything else you might need!

Belts

Just like vests, a running belt holds all of your essentials without constricting and covering your upper body. The Naked Belt is my favourite, with very little bounce and great storage capacity. I have had mine for four years now. The Raid LF2 has been getting a lot of positive feedback recently, so this is also an option.

I will choose a belt over a vest unless totally necessary, but make sure you can carry all the water and nutrition you will need.

Lighting

The trails are dark. There are no street lamps, and the trees block any ambient light from coming through. Therefore, you will likely need a torch, both for trail visibility and safety.

Head Torch

The more technical the terrain, the higher the lumens you will want. For most trail running, 200 lumens will be sufficient, and I love the Petzl Bindi for its lightweight design.

If you need longer battery life or better visibility, a higher lumen output of 350 to 500 can be helpful. Especially if you don't run the torch at its maximum setting, the battery life will be much improved.

Waistbelt Torch

These are less common and more cumbersome, but they minimise shadowing, which can be a significant drawback of head torches. There aren't too many options here; however, from my research, Ultraspire makes really good ones.

Poles

Poles have become a staple of any ultra-runner's gear list. Why? Because they can minimise the fatigue caused by long climbs, maintain a more upright posture to reduce lower back pressure, and allow you to use your upper body to support your lower body.

If your event features long and multiple climbs that aren't too overgrown, you may find that buying poles is worthwhile. Leki and Black Diamond tend to be the preferred brands, with Leki's collapsible carbon or aluminium poles often favoured due to their Trail Shark wrist strap system.

Why choose Trail Running?

Trail running is for those seeking adventure. It appeals to those who want to escape the city, leave the office, and breathe the fresh air found among the trees and mountains.

Running on the trails can also create a more resilient body for road runners, develop strength, increase power, and enhance durability for the back end of your event, reducing the impact of fatigue.

I'm often asked how many road versus trail runners I coach, and my answer is that 90% of them crossover. Perhaps not for races, but definitely for training. There is much to be gained by becoming a well-rounded runner and not siloing ourselves as a road or trail runner.

Past Newsletter Editions

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Closing Thoughts

Hopefully, this provides you with a bit more insight into trail running. If you are already a trail runner, I hope this has still been interesting; and if you are new to trails, welcome! Have fun, be safe, and remember that hiking is totally allowed!

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