[JamesChamonix]

Scott makes mention of being able to run additional mileage on trails as compared to pavement in the Book Club series videos.

When switching from pavement to trails, how much distance can one expect to be able to add? 15-20%? Currently, my limiting factor on weekly mileage is the strain caused by the pavement, rather than aerobic capacity.

For reference my AeT is 154 @ 7:10/mile and my AnT is 164. Not sure that this is relevant to the question other than to give a vague picture of my current fitness.

[Scott Johnston]

James:

What I meant, whether I said it properly or not, about running more on trails vs roads is that in general, you can handle more running volume on softer surfaces.  However, you will probably be running slower on trails so it will take more time to get those miles.

As such I don’t think there is an easy multiplier you can apply to your road miles.  Because at the same HR you will be running slower the impact forces will be lower. The soft surface will lessen the impact.  The less repetitive motion (on rougher trails) means less of the exact same foot strike on each stride. All these things mean you can handle more volume on dirt than on pavement.

I think 10% is a safe place to start.

Scott

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