The dirt on all things trail running

Now that we've flipped to summer, I've flipped part of my running too. In addition to my lighter summer road running, I've hit the trails.

Trail running offers more benefits than just shade on a hot day. It can make you a stronger and faster road runner, says Lisa Jhung, author of Trailhead: The Dirt on All Things Trail Running.

"It strengthens any type of runner, not only because trails are often hilly, but because [trails] are also uneven terrain, which strengthens the tendons, ligaments and muscles. You don't get that on the road," she said. You're also running on a softer surface, which is good for your joints, but also requires a little extra push on your part to get to the next step. A two mile trail run feels more like four to me, at least when I'm starting out for the season.

You don't need a ton of new gear to make the transition. Jhung recommends at least wearing socks that come over your ankles because they'll keep rocks and pebbles out of your shoes (I usually wear compression socks for this purpose). Trail shoes can also be beneficial. "They have better traction and will make you more comfortable," she says, but they're not necessary (I don't have trail shoes but an older pair of more cushioned running shoes). I will also wear a hat instead of a visor and short sleeves instead of a tank top because of concerns about ticks, and I check myself for ticks after every run.

You don't need to go far to find good trails, either. I trail run most often in Pennypacker Park in Haddonfield, N.J. It has both flat and well-used trails and more technical, narrow up and downhill climbs with plenty of tree and water obstacles. Wissahickon Valley Park in Philadelphia is popular with local runners year round. There's also Pennypack Park in Philadelphia, which is host to the Dirty German Endurance Fest on May 17. That includes 25k, 50k and 50 mile races (as of press time, spots were still open, though the races sold out in 2013 and 2014). Pennypack Park is also site of the 1/2 Saur 1/2 Kraut half marathon and marathon on June 13 and Sloppy Cuckoo half marathon and quarter marathon on September 27.

If you're considering trails, especially racing on trails, first, ditch your headphones. Trails here are most often single track trails, which means they're narrow, and they're shared by walkers, hikers, mountain bikers and sometimes horses - yes even in races. Being able to hear everyone else around you is crucial to making sure you're a courteous trail runner - and enjoying the woods around you too.

Also, kick your road running times to the side. "It's apples to oranges," says Jhung. "The mile splits on roads don't translate to trails because the terrain is so different, and trails can be different day to day based on weather conditions."

You don't want your road times to keep you pressing ahead when you should be slowing down to pick over tree roots and obstacles, either. Plus, the atmosphere of trail races is much more relaxed than on the road. When I ran the Dirty German 25k, I talked with a lot of other runners, ate from their on-course aid stations, and enjoyed the challenge of picking over the terrain more than trying to make a time. And that's how trail running should be.

"It's fun," says Jhung. "It's a fun way that can reinvigorate running and add a little adventure to your weekly mileage."

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