Usually when I line up at the start of a trail race, I look like something out of the Salomon bargain basement catalogue. Shoes, race vest, belt pack, shorts, sunglasses, running jacket, bottles, knickers, all plastered with Salomon branding. So when our club offered places on a Salomon sponsored trail running workshop with a Salomon athlete, I was quite careful to moderate my outfit and not look like a total fangirl.
Since I reserve my Fellraisers for the claggiest of clag mud and mostly wear Altras in the summer, the Timps were the obvious choice for a hot dry day with enough texture underfoot to need some grip. In fact the only Salomon thing I ended up taking was my race vest and that has lasted me four years and counting; it is basically irreplaceable (jinx). Although when we got to the Box Hill car park we did get the chance to try out some of the new season light trail and racing shoes and the latest version of the S-Lab vest, which takes the existing awesome design and adds the only feature it was missing, front pockets for easy access food and maps. It was useful to have a chance to test kit – as much as my little duck feet love their Altras, I had harboured hopes of picking up some Salomon Sense Rides for road to trail and mixed terrain running, but my size 5.5s could barely fit into the size 7s on offer. I love my feet, but they’re really not shoe shaped.
The group was made up of runners from both Clapham Chasers and Advent Running, and it was great to mix with another club in a sociable setting – especially one that like ours is based in the city but has a small core of trail fanatics. Our coach for the day was Matt Buck, a personal trainer, trail runner and Salomon sponsored athlete, and the plan was to learn a bit about trail running techniques, have a leisurely trot around the Downs and get lots and lots of photos. Matt had already run one session that morning before ours was due to start at lunchtime, and I caught up with the first lot of Chasers at the cafe – a short run but a surprisingly tough one, they said. I’ll be honest, when I heard the word “short” I pre-empted a bit of a sulk.
We started off by running half a mile through the more densely wooded areas where I got to chatting with one of Matt’s glamorous assistants for the day, a client of his and fellow trail runner called Neil, who was ostensibly there to help corral runners but mainly for the same reason we all were – because why not. Any excuse really, if I was in his position I’d volunteer for every damn opportunity to run up Box Hill. The shade of the trees was perfect, brushing the heat from our skin and lighting up the air with a warm green glow. Bliss.
Back to basics
We found a clearing where Matt talked a little about the importance of looking ahead, which is the first time I realised a) just how back to basics we were going to go today and b) just how much we needed to. The group being a fairly eclectic mix, I assumed that I would be one of the more experienced trail runners out there, and on paper I was – but apparently one with some awful bad habits and probably the most to learn. Looking ten paces in front and not straight down is not just harder than it sounds, it’s downright counter-intuitive to begin with. We were reminded many times to keep our heads up and that reminder rings in my ears to this day. Eventually though it became clear how valuable that was – not only for being able to see but being able to breathe too.
The other key bit of advice was about footwork – namely taking small steps and keeping high knees. Being as undisciplined a runner as it’s possible to be, I’ve only ever done knee drills as part of the team before cross country races and that’s because I’m terrified of defying the team captains. Retraining my knees to stay high became even more important once we got the hang of looking ahead, but it also had the pleasant side effect of making me feel lighter and faster as I ran. Which is sort of the point.
Down we go
We then moved on to my favourite subject – downhill running. Another thing I basically considered myself to be god of, until I learned just how wrong I do it. I mean, wrong isn’t exactly bad, but the older I get the more my kamikaze technique (or lack of one) is likely to stitch me up – at least knowing how to do it correctly I can choose to be kamikaze, instead of being one by default. The key was taking small lights steps, landing on our toes and balls of our feet, and if that sounds like a mad thing to do going downhill, well, it felt it too. But it was surprisingly easy to get used to once I loosened my shoulders, and definitely less shredding on the old quads. We did three reps going down towards the junction with the lower trail, where a family of four tried to enjoy their picnic and pretended not to notice the 12 or so screeching lunatics barrelling towards them with no apparent control. Happy weekend guys.
What goes down must come up
The final lesson was the one I was most looking forward to. We started by climbing partway up the smooth slope of Box Hill (no steps for us today) and the combination of the hill, the heat and my lack of fitness nearly knocked me out cold. Huddled in a rare spot of shade Matt reiterated the importance of high knees and good posture, even more crucial for uphill climbs than for level running, simply because being hunched over dramatically reduces lung capacity and can cause you to run out of breath sooner. Again it was common sense more than revelation, but to someone like me with ingrained bad habits it was easier said than done. Between photo ops we tried a couple of short burst runs up the rest of the hill, hopping from tree to tree to allow for rests in the shade.
The most valuable technique I learned that day was to bounce on the balls of my feet going uphill just the same way as we had done downhill, and use the springiness of my legs rather than allowing heavy landings to drain my energy. It was tiring to begin with of course, but it made such a huge and immediate difference to my climbs. And to my state of mind, actually. You’d be surprised how much less gruelling a hill can look when you’re staring at the sky and not the ground. This was why he’d been so strict about looking ten paces ahead before, because you really can’t keep your head up if you don’t know where your feet are about to land. As I gasped for breath at the top all those lessons started to fall into place.
Home sweet home
We wound our way back to the car park via the trails less travelled, routes around the North Downs I didn’t even know were there let alone tried running on. Tiptoeing through the tree cover was glorious but bloody hell was I ready for a break – I’ve rarely got to the end of a run so thoroughly exhausted. Whether it was the terrain, the heat or the fact that we’d been outside for so long, if you’d asked me to say how far we’d run without looking at my watch I’d have guessed at least 10k. When we reached the viewpoint for our last photo op however, we had barely scraped three miles. Three miles?! How could three slow moving miles possibly be so hard? And how did Matt manage to do three or four of these sessions in a day?
It was bloody worth it though. Worth it to learn real techniques from a real professional trail runner. Worth it to discover new ways to enjoy an old trail. Worth it to meet new friends, from a club with a lot in common with our own. Worth it to experience trail running as a new sport again. And just three days later I ran one of the easiest, most enjoyable and most satisfying marathons of my career, all thanks to the techniques we were taught that day.
The all-Salomon wardrobe will be back out soon…
Thanks to Neil Williams of Advent Running for all the photos, including the cover image – how he managed to get so many pictures while we ran is a miracle!