Saucony ambassadors James Thie, Ieuan Thomas, and Tom Marshall are all accomplished runners who have a deep understanding of running fast, but they also have a great fondness for trail running.
According to Ieuan Thomas, “When you’re running as many miles as we do, recovery and minimizing impact becomes crucial. Road running puts a tremendous strain on your body every day, and this cumulative effect can take a toll on your performance.”
Running off-road can provide significant physiological benefits by reducing the impact on your body. Additionally, it offers a much-needed mental break from the repetitive nature of road running and the busy traffic,” says Thomas.
Renowned coach James Thie believes that he is “extremely fortunate to have an excellent trail system right at his doorstep. It is one of the reasons why, at the age of 42, I can run pain-free every day.”
Thomas and Marshall, who follow Thie’s training sessions, also appreciate the benefits of off-road running. “Road running can be tough on the joints,” continues Thie, “but off-road surfaces help absorb some of these forces. Besides, running off-road allows you to enjoy the beautiful countryside scenery and escape from the constant worry about pace and distance.”
Training Sessions for Off-Road Running
Almost any running session that you do on the road can also be done off-road, with some slight variations. While you may not be able to achieve track times when running off-road, the effort exerted is similar. All three ambassadors recommend similar sessions, possibly influenced by Thie’s coaching approach.
1. Long Hills – a staple of their winter training, these “Kenyan hills” replicate what elite runners in Kenya do in Eldoret. The session involves sprinting uphill for 75 seconds and then jogging downhill for 1 minute and 45 seconds, repeated 10-15 times.
This session challenges your body to generate power even when fatigued, and helps promote recovery while maintaining a reasonable pace downhill. It’s a tough but rewarding workout.
2. Fartlek Runs – Off-road trails are perfect for incorporating changes of pace, making them ideal for unstructured fartlek runs. Attack each hill as you encounter it, relax during winding sections, and pick up the pace again on flat stretches.
Set targets, such as running hard until you reach a specific tree, and vary your intensity throughout the run. By keeping your body guessing, you can reap significant benefits.
Photo: Saucony UK
The Unique Training Effects of Trail Running
“One major difference in trail running is the need for increased focus,” states Thomas. “Road running is typically predictable, with flat ground and visible turns. Trails, however, keep you guessing. This adds to the enjoyment and also shifts the emphasis of the run from purely aerobic endurance to include strength, stability, and aerobic work.”
Additionally, trail running allows you to explore new places. The trio shares their favorite trail running spots in South Wales.
Merthyr Mawr sand dunes, a challenging yet rewarding location, is used by the group for training once a month. It engages different muscle groups compared to typical training sessions and helps address any weaknesses in these muscles. The session is described as intense, consisting of steep dunes, long sand repetitions, and short, intense sprints. A refreshing cooldown in the sea is always a welcome conclusion,” says Marshall.
Saucony ambassadors Ieuan Thomas, Tom Marshall, and James Thie sometimes use the Saucony Peregrine 10, Saucony’s flagship trail running shoe. For more information, click here.