The Benefits Of Trail Running: 6 Reasons To Hit The Trails Today!
Bored with the same old running routine and routes? If so, trail running could be exactly what you need – a way to explore new paths and expand your horizons. On the trails, you can forget pace and mileage and focus on the journey instead of the destination.
Not everyone is lucky enough to live in a trail-running mecca; National Parks Beaches, Coastal Paths or beautiful open parklands. But do not fret! Trail running is more accessible than you may think.
What Exactly Is Trail Running?
Trail running is essentially off-road running, be it in the mountains, through fields and farmland, along the beach, or in your local park. Any time you run on an unpaved surface-you are in fact trail running. They say that it is a “run at the heart of nature”.
Basically, it’s a lot more fun in the mud, jumping in puddles and running fast in the woods. So, you can do it anywhere that’s not paved, and it’s lots of fun.
Why Start Trail Running?
Trail running brings benefits for both body and mind. While varying terrain will challenge your physical fitness, you’ll be surrounded by the soothing beauty of nature with no distractions (unless you choose to put on your favourite running podcast).
Trail running can help to revive your inspiration for running as pounding the same routes and repeating the same routines can get monotonous and boring.
Here are some of the benefits of trail running for both body and mind.
The Benefits Of Trail Running
1) Trail running will improve your balance
The natural twists and turns of the track, the rocks, and the branches that you will have to dodge and jump over, all mean that as you run, you will simultaneously be working on your balance and agility. You may find yourself flinging your arms in the air to counter a sudden twist in the trail.
Due to the type of surface which you will tackle, the unevenness of your running cadence, as well as the leaping and dodging- your core and your smaller stabilizing muscles will kick into action. This will in time increase your spatial awareness, better your balance, and tone up those abs.
2) Trail running is an adventure
Trail running really takes you back to being a kid. Heading out into nature is a great way to bring out your adventurous side.
Dare yourself to head out to the trails without a clear plan, and explore the local area! When it comes to trail running, there is no such thing as a wrong turn. Go ahead and get lost – you may discover a hidden gem.
3) Trail running keeps your brain engaged
It is all too common to get bored on a road run. With little change in scenery, the monotony of the terrain, and a steady, uniform cadence- road running is far from being mentally engaging.
Although having a wandering mind can often be a good thing, road running often lends itself to focusing on that niggle in your calf, or lets your mind drift towards focusing on the daily stresses of life.
In contrast, hitting the trails means constant brain engagement. There is no time to zone out and fixate on your work deadline when there are tree roots and muddy puddles to leap over, and branches to duck under.
This constant external stimulus means that you are forced to be present and to really be in the moment-or else, you’ll be on your arse and covered in mud. Being present, or ‘mindful’, has been shown to have many psychological benefits.
It can improve your cognitive faculties such as attention, focus, memory, and problem-solving. It can help connect us with reality, keep stress at bay, and increase clarity in thinking, perception, and decision-making.
4) Trail running improves your overall fitness
The resistance of running uphill improves leg strength. Uneven ground improves ankle strength, flexibility and balance. Having to vary stride length to deal with roots and rocks improves agility and coordination.
Running down steep hills improves leg speed and conditions muscles against impact. A pretty sizable list.
5) Trail running is easier on your joints
Your joints feel less strain and impact when you run on trails than they normally would on pavements and roads. When your feet hit the ground, the softer ground absorbs a lot of the force that would have travelled through your leg and into your knees.
6) Spending time in nature is good for your mental health
Even if you’re in your local park, trail running means that you immerse yourself in nature. Being in nature reduces stress levels and can help you to disconnect from your stressors and from technology.
Reasons To Fall In Love With Trail Running
1. Soft surface
Trail running enables you to run on a softer surface, which can decrease the risk of overuse injuries and reduce the impact your body needs to absorb – especially as the volume of training increases.
2. Change of pace
The terrain on the trails lends itself to slower and more careful running, which can allow your body to get used to running at a different pace, leading to adoption.
3. Getting dirty
There’s something awesome about getting a bit dirty and muddy. It makes you feel primal and visceral.
4. Building toughness
Running on the trails makes you a grittier runner. Trail running challenges you to mind your feet, watch your pace, push up hills, descend with skill, and face consequences, but everyone involved tends to be supportive and encouraging.
How To Get Started With Trail Running
Runners will often boast about how running shoes are the only thing you really need to run. This may be true for a short run around the block, but heading out for a trail run takes a little more gear, planning, and preparation.
So here is a short checklist of what to consider before hitting the trails…
1) Research the Trail
Before you head out on your trail running debut, it is wise to do a bit of research into what the trail will be like. Consider things such as the type of running surface, the weather, the elevation gain, and potentially are there any dangers en route.
The trail-running mindset looks at these factors not as impediments, but as a part of the adventure. You can mitigate these factors with the right shoes, suncream or a jacket, a more measured view of elevation gain, or in some cases, by bringing along a canister of bear spray.
2) Get The Right Shoes
Having a good pair of running shoes is essential for any runner, however casual they may be. The shoe should first and foremost be suited to you-the runner- but equally, it should fit the type of surface you are running on.
Trail running shoes are made especially to handle uneven, rugged terrain. They are built to take on soft earth, loose rocks, and pretty much anything in between.
Trail running shoes typically have larger lugs, which lend themselves to gripping onto whichever terrain you throw at them.
As a general rule, opt for larger lugs for more slippery surfaces- such as wet grass. Smaller lugs tend to work well enough on harder-packed soil.
3) Tell someone where you are going
Unlike city running, you can’t always pop into a local cafe or jump onto a bus or train if the going gets tough whilst on a trail run. Make sure your phone is charged before heading out, and let someone know where you are going and how long you are likely to be.
If you are lucky enough to have Strava premium, there is a feature called ‘Strava Beacon’ which lets you send a text to a person of your choosing. They are then able to track your position in real time as you are out and about on the trails.
Take these simple precautions and don’t let the fear of the unknown dissuade you from going out there and making the most of nature!
4) Expect to be slower
With more challenging terrain comes inevitably slower times. And for all those newbie trail runners: you are allowed to walk up hills! In fact, it is almost encouraged.
Maybe even take a little break when you find an epic view, a peaceful stream, or an impressive tree. Trail running is about enjoying the ride, if you keep at it, your fitness will increase regardless.
It is important to mentally prepare for slower times. Easy not to beat yourself up when you check in on your running stats, only to see that they are much slower than anticipated.
5) Bring water and snacks
As a consequence of trail running often taking longer than expected, it’s always better to be prepared. Bring water and snacks. In fact, bring more water and more snacks than you think you may need.
Bringing a trail running vest is the easiest way to bring your stuff along with you. As for hydration, consider bringing some sort of electrolyte sports drink, particularly if it is a hot day.
Good trail running snacks are essentially any snack that you may bring on a road run! Think simple carbs, So gels, a banana, maybe a flapjack, or sweets.
What you bring along to eat while running can be highly individualized, so experiment and find what works for you. And if you don’t end up eating your snacks on the trails, you can always munch on them post-run.
6) Enjoy
Most importantly of all, have fun! Head out there with an open mind and go on your own mini-adventure. So soak up the sights, and you never know what you might learn about your surroundings, or yourself.
Get Better: How To Improve Trail Running
Eventually, you’ll begin to progress from the beginner stage of trail running and move on to bigger goals. These can include things like improving your trail running technique, running farther or faster or completing your first trail race or ultra.
While trail running is technically running, it’s a different sport than road running. This means that if you’re looking at the performance side of things, you’ll need to take a slightly different approach to your training routine.
Hill Intervals
Hill repeats is a necessary evil if you want to get better at it. Almost all trails and trail races will force you to climb. Improving your technique and fitness on hills is one area where most runners have room for improvement.
To get started, pick a moderate hill on one of your current routes:
- Try to find a section that’s technical and has a moderate gradient that forces you to make decisions.
- Focus on the uphill section five times and walk down.
- Follow this by walking to the top five times and running down.
This will not only improve your fitness but also boost your confidence to handle technical terrain safely.
Run Further
Remember, the goal isn’t to speed or technique in this session, all you need to focus on is running more than you usually do. One way to boost your cardio is to simply run further. Set a goal to just go one more mile, alternating walking and running if needed.
Do this once per week and eventually, you’ll build toward a distance you wouldn’t have thought you could complete a few months before.
Focus On Form
Form is a big part of trail running, and it can be quite different from the form you use on the road. Here’s how to adjust your running form on the trails:
- When running uphill, you’ll want to lean forward slightly and place your weight over the balls of your feet.
- Exaggerating your arm swing a bit more will also help you carry your momentum and improve your balance over rocks and uneven terrain.
- For downhills, get used to scanning about 10 to 15 feet ahead of you. This will help you pick a good line well before you’re in that section.
- Keep your steps light and short, as a quicker turnover is more efficient and much safer than long, lunging steps.
- Avoid leaning back too much, as it can stop your momentum and burn out your quadriceps.
- Focus on an upright posture when heading downhill to improve your efficiency.
Cross-Train
Getting stronger can also help you power up hills a bit easier and speed up your cadence. Improving your balance and strength will help you run more efficiently on the trail while allowing you to adjust on the fly to changes in terrain.
Plyometric exercises like jumping lunges and squats and box jumps are excellent additions to a strength training routine to improve agility, balance, and power.
