WERR Trail Running Information
Introduction
Whether you’ve never done a trail run before and are keen to find out what it’s all about or are an experienced trail runner, there are now an abundance of events to choose from in Scotland. Statistically, organised trail races have increased massively over the last 10 years. That feeling of being in nature, ‘away from it all’ and keeping fit is catching on. It takes the feeling of freedom and being alive that we experience from running to whole new level. There is no better feeling than having mastered hill, forest, rocky and unpredictable paths so here is some more information on trail running.
The truth is that for both new and experienced runners, trail running offers a number of benefits that can help you enjoy your running more, protect yourself from injuries, and even improve your race times on the roads and on the track. Some advantages that trail running has to offer are:
If you are a beginner and have selected a trail event, here are some steps to help you:
1. Slow down, this is a different type of running so take short, quick strides.
2. Don't be afraid to walk the hills. At a certain point it’s actually less efficient running than walking, both in terms of speed and energy consumption.
3. Scan the ground one to two metres in front of you as you run. Trail running trains you to keep your head up, eyes ahead, and mind active.
4. Keep a bit of distance from other runners.
5. Watch out for slippery roots, rocks, fallen trees and gates in fields.
6. Be safe. It's not called “the wild” for nothing and it’s easy to get lost or take a wrong turning.
Whether you’ve never done a trail run before and are keen to find out what it’s all about or are an experienced trail runner, there are now an abundance of events to choose from in Scotland. Statistically, organised trail races have increased massively over the last 10 years. That feeling of being in nature, ‘away from it all’ and keeping fit is catching on. It takes the feeling of freedom and being alive that we experience from running to whole new level. There is no better feeling than having mastered hill, forest, rocky and unpredictable paths so here is some more information on trail running.
The truth is that for both new and experienced runners, trail running offers a number of benefits that can help you enjoy your running more, protect yourself from injuries, and even improve your race times on the roads and on the track. Some advantages that trail running has to offer are:
- Fewer Injuries: trail running surfaces are much softer than roads so impact when running on soft trails doesn’t cause as much pain in the joints. You’ll build more strength in your lower body, especially your quads, calves and glutes.
- Improved technique: running on uneven terrain causes you to take shorter quicker strides and land more on the mid-foot than the heel. Your cadence naturally increases to keep you stabilized among all the rocks and roots. This faster cadence requires less energy and allows for quicker acceleration than heel-toe running with longer strides.
- Mental break: trail running is mentally distracting and has been shown to decrease worry, anxiety and negative thoughts. Running in the woods, up and down hills, along a river, on a beach and connecting with nature is such a contrast to pounding tarmac. Learning to navigate rocks, roots, fallen trees, and all the other aspects of nature means less stress about times and pace. The psychological stimulus of being in ever-changing surroundings increases the motivation, meaning you get greater gains for the same input. The difficulty of trail running courses, which can be rough, muddy, undulating terrain, as well as sharp bends and turns and variability of distances gives ‘permission’ to run a bit slower than on roads and this can help with relaxation and a more balanced and holistically trained runner.
- Breathe easier: trails are usually off limits to traffic, so you don’t need to think about inhaling carbon monoxide, waiting at red lights and noise. An abundance of trees on the trail gives an oxygen rich environment, protection from sun and shelter from wind.
- Get faster: trail running makes you faster in general. IT’S TRUE! For those concerned about improving their times, running up and down hills and lots of them makes you stronger. It’s the most efficient form of strength training as it uses all the muscles activated when running on flat surfaces and builds greater strength and balance due to increased resilience. Getting off the roads and on to trails is one of the best things you can do for your running.
If you are a beginner and have selected a trail event, here are some steps to help you:
1. Slow down, this is a different type of running so take short, quick strides.
2. Don't be afraid to walk the hills. At a certain point it’s actually less efficient running than walking, both in terms of speed and energy consumption.
3. Scan the ground one to two metres in front of you as you run. Trail running trains you to keep your head up, eyes ahead, and mind active.
4. Keep a bit of distance from other runners.
5. Watch out for slippery roots, rocks, fallen trees and gates in fields.
6. Be safe. It's not called “the wild” for nothing and it’s easy to get lost or take a wrong turning.
Trail running shoes
Road trainers are often adequate for hard packed trails with even surfaces, but for less straightforward terrain trail shoes can be much better. They have deeper grips of a different type, so you have much more purchase on mud, rock and wet grass (some also work well for XC!). The difference you feel in security the first time you run down a slippy hill is a revelation!
They are also less cushioned — typically you don't need as much cushioning when running off tarmac and the reduced sole height means you're less likely to turn your foot over on uneven ground.
A variety of models with different types of soles and different amounts of cushioning are available.
So, when shopping around, there’s a different set of considerations to keep in mind. Beyond the obvious—that a pair of shoes should fit well—here are five key considerations when choosing your ideal trail-running shoe.
1. Tread
More aggressive tread is the biggest differentiating factor between trail-running and road-running shoes.
2. Cushioning
This aspect of running shoes, trail and road alike, has seen the most change in recent years. After the publication of Christopher McDougall’s bestseller, Born to Run, many companies scrambled to make minimalist shoes with less cushioning and more so-called ground feel. More recently, a number of companies have gone the opposite direction, making maximalist shoes with more cushion than ever. This is largely a matter of personal preference, but here are a few guidelines to get you started.
3. Rock Plate
Some trail-running shoes come with a rock plate or nylon shank built into the midsole that help protect your foot against rock bruising.
4. Heel-to-Toe Drop
This factor didn’t become a mainstream part of the running-shoe dictionary until the last few years. Heel-to-toe drop, sometimes just called drop, describes how many extra millimetres of cushioning are in the heel versus the toe.
5. Waterproof Features
Some shoes come in waterproof versions. Often, though not always, they’re demarcated by the letters, GTX, short for Gore-Tex®. Others may have features like integrated gaiters that help fend off rain, mud or snow.
Road trainers are often adequate for hard packed trails with even surfaces, but for less straightforward terrain trail shoes can be much better. They have deeper grips of a different type, so you have much more purchase on mud, rock and wet grass (some also work well for XC!). The difference you feel in security the first time you run down a slippy hill is a revelation!
They are also less cushioned — typically you don't need as much cushioning when running off tarmac and the reduced sole height means you're less likely to turn your foot over on uneven ground.
A variety of models with different types of soles and different amounts of cushioning are available.
So, when shopping around, there’s a different set of considerations to keep in mind. Beyond the obvious—that a pair of shoes should fit well—here are five key considerations when choosing your ideal trail-running shoe.
1. Tread
More aggressive tread is the biggest differentiating factor between trail-running and road-running shoes.
- Generally speaking, the deeper the lugs (the “cleats” on the outsole) and the wider spaced they are, the better traction a shoe will give you in mud. Note, though: Deep lugs, 5mm–7mm in height, can be uncomfortable to run with on pavement or even firm dirt.
- If you primarily run on hard-packed trails, or plan to use a shoe for both trails and roads, look for one with shorter (2mm–4mm), more closely spaced grips.
- If you plan to run on a lot of gravel or rocky trails, look for the phrase “sticky rubber” in the outsole description. This specialized rubber improves grips on rock.
2. Cushioning
This aspect of running shoes, trail and road alike, has seen the most change in recent years. After the publication of Christopher McDougall’s bestseller, Born to Run, many companies scrambled to make minimalist shoes with less cushioning and more so-called ground feel. More recently, a number of companies have gone the opposite direction, making maximalist shoes with more cushion than ever. This is largely a matter of personal preference, but here are a few guidelines to get you started.
- You may want to opt for more cushioning if you: (a) want to wear a shoe for both trails and roads; (b) primarily run on hard-packed trails; or (c) plan to run especially long distances.
- You may opt for less cushioning if you: (a) run mainly on smooth, soft trails; (b) run primarily short distances; or (c) simply prefer a more nimble, close-to-the-ground feel.
- Many heavier-set runners or those who struggle with knee or joint pain have found that heavily cushioned shoes can reduce impact.
3. Rock Plate
Some trail-running shoes come with a rock plate or nylon shank built into the midsole that help protect your foot against rock bruising.
- If you plan to run on gravel or rocky, technical trails, it’s wise to find a shoe with this kind of built-in protection.
- Rock plates inevitably add weight to a shoe, so if you don’t need one—that is, if you run primarily on soft, smooth trails or road—it’s better to not be bogged down by unnecessary weight.
4. Heel-to-Toe Drop
This factor didn’t become a mainstream part of the running-shoe dictionary until the last few years. Heel-to-toe drop, sometimes just called drop, describes how many extra millimetres of cushioning are in the heel versus the toe.
- 10mm–12mm is considered traditional drop and offers ample cushioning in the heel for those who tend to heel strike; in other words, land on their heels when they run.
- The lower the drop, the more a shoe will help promote a midfoot strike—considered by many to be a lower-impact stride than a heel strike.
- The lower the drop, the more your Achilles will have to work—so beware that a lower-drop shoe (0mm–4mm) may require an adjustment period, especially when running uphill.
5. Waterproof Features
Some shoes come in waterproof versions. Often, though not always, they’re demarcated by the letters, GTX, short for Gore-Tex®. Others may have features like integrated gaiters that help fend off rain, mud or snow.
- Waterproof shoes are most helpful in cold weather, wet climates or when running on snow.
- In most other situations, they can be overkill. Waterproof membranes, even if labelled breathable, never breathe as well as a non-waterproof shoe. So, for example, if you are planning to run in a hot climate (not too much of a reality in Scotland!), opt instead for an airy, mesh shoe that dries quickly.
- Keep in mind: If water or snow enters the top of a waterproof shoe (as when crossing through water, for example), it can get trapped inside the membrane. Consider instead a quick-draining, non-waterproof shoe, or pair your waterproof shoe with a trail-running gaiter than prevents water or snow from seeping in at the collar.
WERR have recce runs, typically on Sundays before some trail runs (e.g. the Milngavie Winter and Summer trail runs) so keep an eye on your email for details of these. It’s great way to get some experience of the particular trail before a race.
Some examples of Scottish Trail races are:
The Milngavie Trail Race is back again in 2020! This a challenging race based around the wild and beautiful trails of the West Highland Way and Mugdock Country Park. The race starts and finishes at the Headquarters of the 20th Glasgow (1st Milngavie) Scout Group and takes runners out through some scenic and challenging terrain.
When - Sunday 31st May 2020
When - Sunday 31st May 2020
Trailfest solstice series: https://trailfestscotland.com/races
- Saturday 18th April. 5pm.
- Saturday 16th May. 6pm.
- Saturday 13th June. 6pm.
Runbalmoral
Bristow 15 mile trail race https://runbalmoral.com/content/event-info/15-mile-trail-race/
13:00 On Sunday 19 April 2020
An epic 15 miles of Highland scenery. There is something special about this event! You start in view of Balmoral Castle and run out west adjacent the magnificent river Dee before beginning a gradual climb through the Ballochbuie pine forest. Then at mile 8, you leave the river and begin a climb to the base of Lochnagar, an ascent of about 120 meters. The last 3 miles are a rush as you hurtle down towards the Castle once again; but beware…there is a sting in the tail!
Bristow 15 mile trail race https://runbalmoral.com/content/event-info/15-mile-trail-race/
13:00 On Sunday 19 April 2020
An epic 15 miles of Highland scenery. There is something special about this event! You start in view of Balmoral Castle and run out west adjacent the magnificent river Dee before beginning a gradual climb through the Ballochbuie pine forest. Then at mile 8, you leave the river and begin a climb to the base of Lochnagar, an ascent of about 120 meters. The last 3 miles are a rush as you hurtle down towards the Castle once again; but beware…there is a sting in the tail!
Whangie Whizz plus other Westies events
https://westerlandsccc.co.uk/club-races/
Westerlands organise the following open hill races:
https://westerlandsccc.co.uk/club-races/
Westerlands organise the following open hill races:
- Ben Lomond Hill Race – 9th May 2020
- Whangie Wizz – 13th May 2020
- Cort-ma Law Hill Race – 10th June 2020
- Arrochar Alps Hill Race – 27th June 2020
- Kilpatricks Kaper – 1st July 2020
- The Brack – TBC
- Two Breweries Hill Race – 26th September 2020
- Run of the Mill – 18th October 2020
- Westies Anniversary Race – Not running this year
Ultra Trail Scotland Arran Skyline 19 and 20 June Arran Skyline
Will be held over a gruelling 45km course with over 3500m overall ascent, taking in some of the most beautiful and challenging ridgelines in Scotland. For the first time in 2020 we will be part of the Skyrunner UK & Ireland series.
https://scottishrunningguide.com/race/ultra-trail-scotland
Will be held over a gruelling 45km course with over 3500m overall ascent, taking in some of the most beautiful and challenging ridgelines in Scotland. For the first time in 2020 we will be part of the Skyrunner UK & Ireland series.
https://scottishrunningguide.com/race/ultra-trail-scotland
Killearn 10k Trail Race https://killearn10k.com/
Killearn 10k Saturday 6th June 2020 at 11am
NOW CLOSED – LOOK OUT FOR THE 2020 ENTRIES IN DECEMBER
Killearn 10k Saturday 6th June 2020 at 11am
NOW CLOSED – LOOK OUT FOR THE 2020 ENTRIES IN DECEMBER
Saltire 24
Saturday 20 June 2020
Strachan, Aberdeenshire
Saturday 20 June 2020
Strachan, Aberdeenshire
Introducing Saltire 24, a brand spanking new ultra for 2020 in Royal Deeside, Scotland. A first for NE Scotland, and we’re thrilled to be launching this epic lapped endurance trail running event with two race options: 24 hours or 12 hours. Run solo, in a pair, as a quad or in an unlimited team!
The format is simple - complete as many laps as possible of the off-road course within 24/12 hours. This is an epic test of fitness, endurance, determination and teamwork! 100 miles is possible for those who are determined and running at pace.
https://www.saltire24.co.uk/midsummer-race
The format is simple - complete as many laps as possible of the off-road course within 24/12 hours. This is an epic test of fitness, endurance, determination and teamwork! 100 miles is possible for those who are determined and running at pace.
https://www.saltire24.co.uk/midsummer-race
Kippen Trail Race
September 2020:
https://www.facebook.com/pages/category/Community-Organization/Kippen-Trail-Race-209016742608047/
Entry: £1!!!
https://www.facebook.com/pages/category/Community-Organization/Kippen-Trail-Race-209016742608047/
Entry: £1!!!
From Hel'n Back
From Hel' n BackThe course uses the 3 Lochs Way and John Muir Way to provide a stunning off road route that packs an impressive 1253ft of elevation into 12.5km. It's not easy but it's worth it.
In addition there is the Wee Devils' Dash. A 5km route
Venue: Hermitage Academy, Helensburgh.
https://www.facebook.com/fromhelnback
https://scottishrunningguide.com/race/from-hel-n-back
Distance 12k
Date: typically mid-September
From Hel' n BackThe course uses the 3 Lochs Way and John Muir Way to provide a stunning off road route that packs an impressive 1253ft of elevation into 12.5km. It's not easy but it's worth it.
In addition there is the Wee Devils' Dash. A 5km route
Venue: Hermitage Academy, Helensburgh.
https://www.facebook.com/fromhelnback
https://scottishrunningguide.com/race/from-hel-n-back
Distance 12k
Date: typically mid-September
THE ‘DUNOON PRESENTS’ ULTRA MARATHON AND RELAY
https://www.entrycentral.com/dunoonultra
Welcome to the: The bigger and better 2020 Dunoon Presents Ultra Marathon and Relay - Starting at 8am from the beautiful surroundings of Benmore Gardens (coach transfer from Dunoon pier included) on Saturday 3rd October.
Be sure not to miss out on this iconic summit to sea Ultra Marathon and Relay and new for 2020: your first ever post race ceilidh!!
https://connect.garmin.com/modern/activity/1058423398
https://www.entrycentral.com/dunoonultra
Welcome to the: The bigger and better 2020 Dunoon Presents Ultra Marathon and Relay - Starting at 8am from the beautiful surroundings of Benmore Gardens (coach transfer from Dunoon pier included) on Saturday 3rd October.
Be sure not to miss out on this iconic summit to sea Ultra Marathon and Relay and new for 2020: your first ever post race ceilidh!!
https://connect.garmin.com/modern/activity/1058423398
Trossachs Night Trail Series 2019/20
http://carnethy.com/carnethy-organised-races/trossachs-night-trail-series/
Event organised by Carnethy Hill Running Club
Typically in November 2020
http://carnethy.com/carnethy-organised-races/trossachs-night-trail-series/
Event organised by Carnethy Hill Running Club
Typically in November 2020
DEVILLA FOREST 15K RACE 2020
https://www.carnegie-harriers.co.uk/races/devilla-forest-race-2020/
Carnegie Harriers Devilla Forest 15k
RACE DATE / VENUE TBC
Organised by Carnegie Harriers Running Club, the Carnegie HarriersDevilla Forest 15k (9.3 miles) is a trail race taking place in Devilla Forest, starting and finishing within the grounds of the Scottish Police College at Tulliallan, Kincardine. The race is run under UK Athletics Rules and Scottish Athletics Licence No 10560.
https://www.carnegie-harriers.co.uk/races/devilla-forest-race-2020/
Carnegie Harriers Devilla Forest 15k
RACE DATE / VENUE TBC
Organised by Carnegie Harriers Running Club, the Carnegie HarriersDevilla Forest 15k (9.3 miles) is a trail race taking place in Devilla Forest, starting and finishing within the grounds of the Scottish Police College at Tulliallan, Kincardine. The race is run under UK Athletics Rules and Scottish Athletics Licence No 10560.
ILLUMINATOR NIGHT TRAIL RACE
https://www.illuminatorrun.co.uk/Night Trail Race Events 2020 dates & cenue coming soon!
Go wild through the night on Scotland’s toughest night trail race. Now with two brand-new routes! Run or walk over rugged hill trails with just the glow of your head torch to lead the way. Experience the natural beauty of Glen Tanar in a spectacular new light.
https://www.illuminatorrun.co.uk/Night Trail Race Events 2020 dates & cenue coming soon!
Go wild through the night on Scotland’s toughest night trail race. Now with two brand-new routes! Run or walk over rugged hill trails with just the glow of your head torch to lead the way. Experience the natural beauty of Glen Tanar in a spectacular new light.
The Strathearn Trail Festival (typically in February)
https://scottishrunningguide.com/race/strathearn-trail-festival
CHOOSE FROM 5KM, TWO 10KMS OR HALF MARATHON
All routes start and finish at the Action Glen HQ in the Crieff Hydro: http://strathearntrail.run/#run
https://scottishrunningguide.com/race/strathearn-trail-festival
CHOOSE FROM 5KM, TWO 10KMS OR HALF MARATHON
All routes start and finish at the Action Glen HQ in the Crieff Hydro: http://strathearntrail.run/#run
And to end, a poem about running on a beach on a very cold day:
Running on Silloth Beach on Christmas Day
NELL FARRELL
Counting hawks like magpies; three for a girl
curves like a comma, tucked in from the wind
on a bare branch by the road to Skinburness
and all the other place names catch your throat
like peat smoke: Calvo, Kelsick, Langrigg, Causeywayhead.
The beach is wide and empty, snow glitters
on the hills across the Solway firth.
I work my injured ankle like a racehorse
and the sand gives just enough. Sweating
I unravel my arms from sleeves, billow, balance,
crush nothing even though the ground is pocked
with purple mussel shells and icing sugar cockles.
I catch myself scanning for a stone,
a perfect souvenir, then think Just run.
The only thing you need from this is this itself.
Running on Silloth Beach on Christmas Day
NELL FARRELL
Counting hawks like magpies; three for a girl
curves like a comma, tucked in from the wind
on a bare branch by the road to Skinburness
and all the other place names catch your throat
like peat smoke: Calvo, Kelsick, Langrigg, Causeywayhead.
The beach is wide and empty, snow glitters
on the hills across the Solway firth.
I work my injured ankle like a racehorse
and the sand gives just enough. Sweating
I unravel my arms from sleeves, billow, balance,
crush nothing even though the ground is pocked
with purple mussel shells and icing sugar cockles.
I catch myself scanning for a stone,
a perfect souvenir, then think Just run.
The only thing you need from this is this itself.
