Road training is a great way to begin one’s path toward running or develop faster times. The stable surface allows for smooth transitions from one activity or speed to another, as well as steady landings and predictable routes. Trail training, however, requires a more mindful approach to footing, pacing and form – not necessarily in pursuit of the product, but the process.
Fleet Feet Running Club’s Rock Runners program aims to develop strength in its members via variable terrain and elevation gain. This holistic approach assists those searching for different ways to improve both physical and mental toughness, incorporating a range of geographical obstacles in diverse environmental settings.
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Lisa Grimm, a Rock Runners site leader, said the unpredictable nature of trails helps instill both preparation and improvisation tools for program members.
“You cannot expect consistent conditions as with a road,” Grimm explained. “Often trails are slick from mud, dangerous with loose rock, have steep inclines/declines and creek crossings. You have to be self-sufficient and bring what you think you will need, and be prepared enough to have things you hope you won't need.”
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To prevent tripping and improve balance, groups adjust their pace based on the safety and technical level of each location. Members are provided tips on avoiding hard falls, as well as how to brave rocky ground and hills through higher cadence.
While establishing technical trail skills is critical for building muscle stability and stamina, those in the program also appreciate the psychological advantage of switching up their surroundings. The monotony that some runners experience from repeatedly training on familiar routes or going solo is prevented by choosing multiple training venues for group sessions.
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Rock Runners member Dana Besancenez explained that she enjoys discovering a variety of areas to explore and meet other runners.
“Seeing new parks and trails is one of my favorite things about training with Rock Runners," Besancenez said. “Each week we meet at a different location. I’ve lived in St. Louis all my life and didn’t realize we have so many trails. Also, I wouldn’t have the confidence to find my way and tackle most of these trails alone.”
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Others additionally welcome the emotional benefits of communal encouragement and shared effort. While it might seem daunting to attempt a difficult course on one’s own, the endeavor becomes more achievable and even pleasurable in the company of others.
Member Ben Wallingford described the tone of the program as laid-back yet conducive to carrying out big goals. He said this is largely due to the uplifting social atmosphere and consistent inspiration from fellow rock runners.
“It’s such a welcoming and supportive atmosphere, both for those coming for their first time and trying something new, and those who have been training together time and time again,” Wallingford expressed. “For me, Rock Runners was a nice way for me to meet new people and get to know the area when I first moved to St. Louis, as well as a good way to grow as a runner.”
Wallingford also valued the help of coordinators within the program. He said these individuals offered several pieces of assistance, from race strategy to first aid.
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Site leader Amanda Eigel said there are countless cautions taken by group leaders to maintain safety on the trails. Because the paths are less straightforward than those on concrete or asphalt, extra steps must be taken to make sure all runners are accounted for.
“We mark the weekend courses the day before so everybody knows where to go, and we normally run in small groups,” Eigel said. “We tend to spread out more than a road program, but we either stop and wait at turns for the rest of the group or if someone needs to drop back or is unsure where to go, we have them stop and wait for the next group. We also have an electronic check-in system and go back out to look if anybody has not checked out, but normally it just requires a phone call because they forgot to check out before leaving. Some coaches also carry emergency items with them on the trail and many of us have more extensive emergency kits in the car – I had to break out my kit for myself last season after giving the ground an impromptu hug.”
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Much of this attention to detail has to do with the planning of head coach Andy Koziatek. After developing a knack for maps at a young age, he looked to help others also find direction on trails.
“Growing up, my dad would always bust out the street maps and point out where things were, where we were going, etcetera,” Koziatek reminisced. “That definitely has rubbed off on me. I feel my own sense of just getting out and exploring trails, known as well as unknown, and then seeing it on a map and knowing where things are or where I am at – it just feels very natural and is something that I hope I can share with others in some way. I always try to provide three descriptions of our routes: a map, written directions and photos. I also always try to point out trail markers when present and how they can be utilized along the trail to help navigate … color-coded versus numbered, and even distance-based in figuring out how far one has gone.”
All who are involved in Rock Runners have something distinctive to offer the group in terms of background and experience, with several going on to become coaches. Koziatek said he enjoys seeing how far veteran members have come and what they can bestow upon those new to trail running.
Jeff Marty, a coach and longtime member of Rock Runners, said the role allows him to experience his love of trail running among other members and provide the resources for them to find a similar sense of gratification with the outdoors.
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“I think my favorite part of coaching is being able to share my joy of being on the trails with others,” Marty described. “It is such a great stress reliever to connect with nature and your inner self. It is an opportunity to act like a kid again by getting dirty and playing in all types of weather conditions.”
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Following a fall training session that often felt more like summer than autumn, this Fall’s Rock Runners goal race featured the chilly conditions and vibrant foliage that many had been looking for. In addition to the colorful ambiance, many runners were able to savor a successful effort and cap off their season by surpassing their goal time.
Wallingford said his season went well with the progression of runs building up to fall competitions. He emphasized that a mix of technical training and group camaraderie is what contributed to his improvement, both on and off the trails.
“Through Rock Runners, I have learned how effective consistency is in training,” Wallingford explained. “Having a regular schedule with an intentional progression of runs has been very valuable, and working through the training with a group makes it easier and more fun. Timber ‘N’ Trails went really well. I was pleased to be able to run hard on the trails while keeping sure footing. I also completed a half marathon on the road during the Rock Runners program this fall, where I was able to race at a pace that had seemed out of reach to me for years, showing how trail training carries over into other types of running as well.”
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Above all, Rock Runners members appreciate the peace of both solitude and togetherness that the program offers. Through trail running, they can escape worries of the outside world while enjoying a present calm among peers.
Grimm explained that the team is a family that genuinely cares for one another, during both trial and triumph. Eigel reiterated this concept by clarifying how connections arise on the trails and what they mean to all who take part.
“There is no better friend than a trail running friend,” Eigel said. “We had a lot of new faces, and everybody is always welcoming and friendly no matter the experience level. We laugh, curse at hills and toe-grabbing obstacles, and have a wonderful time together on the trail. But it does not require conversation amongst trail runners to form a bond. Just being out in nature and sharing the experience with others who appreciate the same creates a special bond amongst us. We’d all do anything to help a fellow runner, including literally giving the shirt off a back or – gasp – giving someone their last snack or electrolytes.”
Whether it’s via physical relief or emotional comfort, Rock Runners participants are there for one another. Marty also recognizes the encouraging and open community that Rock Runners has to offer for a wide variety of backgrounds, as well as its broader view on training.
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“The Rock Runner community is a supportive, non-judgmental group that encourages everyone to simply get outside, have fun and enjoy the run,” Marty described. “They understand it is all about the journey itself and not necessarily the end result.”
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Harnessing the power of taking a step back is perhaps what propels FFSTL Rock Runners the farthest forward. Through a closer relationship with one’s surroundings and appreciation of it among others, members discover that the true meaning of running isn’t the accolades, PRs or even Strava segments – it’s the climb.
“The most important lesson to me is to not judge yourself based on what others do,” Grimm said. “Everyone has a different story and you never know what others are going through. Trail running is tough and some days are better than others, but one bad run does not define you as a person. Learn from it and you will come out stronger as a result. You are capable of so much more than you realize and the Rock Runners program has taught me to believe in myself and dream bigger dreams. This experience has changed my life and I am so fortunate to be a part of it.”
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Registration for our next Rock Runners training session is open! Weekly, small-group runs will be held on Wednesday evenings (starting at 6 pm) at the Lewis & Clark Trail and on Saturday mornings at various St. Louis/St. Charles parks (starting at 7 am). Training starts December 15, 2021! Will you be there?
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Our 12-week Winter 2022 program will culminate with the Quivering Quads Trail Race, held on Sunday, March 13, 2022. This year's event features a 15K and half marathon distance. Both courses feature incredible Ozark-like bluff views and include multiple swag options. Participants can choose from a hooded tri-blend long-sleeve pullover, or this year's premium item, an embroidered flannel shirt. Half marathon & 15K finishers will receive a custom medal. Registration will open in December and is limited. Sign up soon!
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Support small business by shopping at fleetfeet.com! Our online store includes the inventory of locally-owned and operated Fleet Feet stores across the nation, including St. Louis. Identify your nearest Fleet Feet store and the site will show you if they have the item(s) you want. If not, order online for delivery right to your door via another Fleet Feet store.
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