Tired of the monotony of running on familiar roads? Trail running introduces you to an entirely new realm beyond the confines of paved surfaces. Similar to road running, it offers a healthy and straightforward activity with minimal gear requirements. But before embarking on your running adventure, go over this comprehensive guide to a trail run to make your outdoor workout an enjoyable experience.
As with any physical activity, please consult a medical professional first to assess your overall health condition before engaging in a trail running activity.
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What is trail running?
Trail running, similar to road running in its endurance nature, unfolds across natural landscapes, such as deserts, forests, or mountains, diverging from the conventional paved or sealed roads. While runners in other disciplines may concentrate solely on metrics like distance, pace, and heart rate, trail runners face the added challenge of traversing unpredictable and uneven terrains.
Comparing the time and difficulty of a trail run to an equivalent distance on a road becomes impractical due to the diverse and irregular terrain, much like the complexities encountered during a hike. Similar to road runners, trail runners actively participate in races, with events varying in length and location.
What is trail running vs. road running?
Whether your goal is competitive running, running for pleasure, or running for health benefits, knowing the difference between trail running and road running can assist you in determining which path to pursue.
Running Surface
Road running offers a smooth, level surface conducive to speed, with minimal mental effort and reduced obstacles.
In contrast, trail running involves unpredictable terrain, demanding constant focus and agility to navigate dirt, gravel, and rocks. The varied surfaces can challenge running speed, emphasizing the need for mental flexibility and self-acceptance in trail running.
Physical Demands
Concerns about running's impact on knees, particularly for road runners facing intensified issues on hard surfaces, are widespread. Despite efforts to reduce impact with specialized shoes, the repetitive motion on paved surfaces necessitates lower body strength and endurance, underscoring the importance of dedicated strength training.
Choosing trail running can alleviate some knee concerns as softer surfaces reduce joint impact. However, trail running introduces challenges, demanding increased muscular engagement, balance, and agility for navigating unpredictable terrain.
Essential for responding to trail elements, plyometric training maintains strong ankles and knees. Trail running's distinct demands, including downhill sections and obstacle navigation, require careful energy management due to varied terrain, frequent turns, and obstacles, emphasizing the need for endurance training.
Accessibility
Road running prevails due to its accessibility and participation in events like 5ks, often becoming a cherished tradition, a cultural embrace less evident in the trail-running community. The popularity of road running stems from easily accessible sidewalks or paved roads, contrasting the challenge of locating dirt trails.
While trail running grows in popularity, its history is less discussed compared to road running, with fewer well-known races due to the absence of an Olympic spotlight. Challenges in finding nearby trails, perceived intimidation, and unfamiliarity with gear act as barriers to entry, and safety concerns deter some from venturing alone into the wilderness, limiting trail running's visibility and adoption.
What are the things needed in trail running?
In case you're wondering how to prepare for trail running, we listed some practical tips to prepare you for your first conquest.
Running Gear
Choose moisture-wicking synthetic fabrics or merino wool for your running wear, likewise for your socks, instead of cotton, which dries slowly.
In cool or wet conditions, a lightweight rain shell or windbreaker, such as the Water-Resistant Hooded Softshell Windbreaker, is ideal.
Adopting a layered approach is wise, especially on longer runs, allowing you to manage comfort as temperatures fluctuate. Starting with more layers and shedding them as you warm up on a hill climb, then adding them back on during breaks or inclement weather provides flexibility.
Consider the breathability of your clothing as trail running generates heat and perspiration. Lightweight knit fabrics are effective, and shirts with zippered necks offer ventilation.
While most waterproof jackets are breathable, they can get damp inside during intense activity. For optimal comfort, especially in light rain, choose quick-drying, breathable synthetic or wool layers or a soft-shell jacket over a fully waterproof one.
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Sun Protection
Ensure sun protection by using a combination of sunscreen (preferably SPF 30 or higher), lip balm, hats, and sun-protective clothing. It's essential to remember that even 15 minutes of midday sun exposure can lead to skin damage for fair-skinned individuals.
If you primarily run in shaded areas, you may require less or no sun protection. However, if your trail ventures into open ridgelines or mountain tops, be adequately prepared. It's also best to wear tops with UPF protection, like the UPF 50+ Lightweight Sun Shirt so that you won't have to constantly reapply sunscreen.
Trail Running Shoes
Selecting the right shoes is paramount for trail runners as the limitations of road-running shoes become apparent on challenging terrains like roots, rocks, and slippery mud. Trail-running shoes prioritize traction, foot protection, and stability. These shoes vary within the trail-running category, catering to everything from easy, groomed trails to highly technical terrains.
Options include minimalist shoes for a heightened trail feel and maximalist shoes with extra cushioning for reduced joint impact on high-mile days. Regardless of style, all trail-running shoes are designed to deliver superior traction compared to their road-running counterparts.
Water
Water is essential for running beyond the shortest distances, and you have various options for carrying it, including hydration packs, vests, handheld bottles, or waist packs with water bottles.
For shorter runs, a handheld bottle or a small waist pack should suffice, providing enough water for the run while offering space for essentials like your house key, cash, and an energy bar or gel.
For longer runs, choose a larger waist pack, a running hydration vest, or a pack that offers increased storage for more water, additional clothing, food, first-aid supplies, navigation tools, and other necessities for a half-day or full-day adventure. If choosing a hydration pack, go for a running-specific design with a narrow build allowing free arm movement.
Food
For runs lasting under an hour, carrying a couple of energy gels may suffice, but if your run extends beyond a couple of hours, it's advisable to include a variety of energy foods like bars, gels, and chews. Discovering which foods sit well during a run requires experimentation.
Generally, for shorter, high-intensity runs, choose simple energy sources like gels or chews. As distances increase, such as in ultramarathons, heartier foods like bars, nuts, peanut butter and jelly sandwiches, and other substantial options may be suitable due to the slower pace typically involved.
Watch and Navigation Tools
Watches vary widely, ranging from basic sports watches with time and stopwatch features to activity trackers monitoring steps, and high-end GPS watches for distance, speed, and navigation. Certain devices also integrate a heart rate monitor to enhance workout effectiveness.
When running trails in an unfamiliar area, remember to bring navigational tools like a map and compass, or a GPS unit.
Headlamp
For nighttime running enthusiasts, a headlamp is crucial. While a backpacking headlamp might work, consider one with at least 200 lumens for frequent night runs. Some trail runners also use a handheld flashlight alongside a headlamp for improved visibility and the flexibility to look around while keeping the flashlight directed at the trail.
Choose a headlamp with an adjustable beam shape, allowing you to switch between wide flood settings for peripheral illumination and a spot setting for seeing farther down the trail.
First-Aid Kit
Tailor the size of your first-aid kit to the location and duration of your trail run. For shorter runs near civilization, many opt for minimal supplies while rugged trails or longer adventures warrant a simple kit with essentials like bandages, antibacterial ointment, and pain medication for potential falls.
In remote areas, include an emergency shelter, splint, elastic wrap, water treatment tablets, and supplies for more severe injuries. Don't forget items specific to foot issues, such as moleskin, athletic tape, and blister bandages.
What kind of running techniques are needed for a trail run?
Navigating the uneven terrain of trails poses distinct challenges compared to paved surfaces, with common obstacles like rocks, logs, and roots. Improving your trail-running-specific technique is essential for skillfully handling such terrain and reaping the many benefits of trail running not only for your overall health.
Basic Trail Running Technique
Adopt a short stride, keeping your feet beneath you for balance on variable terrain, avoiding overstriding.
Scan the trail 10 to 15 feet ahead for obstacles without staring at your feet, and swing your arms to relax your core and maintain balance.
When faced with obstacles, choose the most sure-footed route.
Running on Hills
Shorten your stride on steep terrain, maintaining cadence with small, frequent steps. Ensure a straight back on uphills to facilitate effective breathing, avoiding forward leaning.
On downhills, refrain from leaning back to prevent strain and potential injury. If the trail is super steep, don't hesitate to walk. It not only minimizes erosion but also promotes safety on steep descents.
Proper Form
Ensuring proper trail running form is crucial to prevent injuries. Cultivate effective techniques by incorporating a natural forward-and-back arm swing, minimizing unnecessary lateral movements to sustain your pace. Keep your head up and maintain a forward gaze.
When tackling downhill sections, adopt light steps and a slight backward lean to keep your upper body upright.
On uphill terrain, lean slightly forward while keeping your shoulders straight, aiming for a moderate stride without overextending your legs.
What are some places for trail running?
Thorough research is crucial when planning a safe and enjoyable trail run. Consider the following steps to determine potential routes:
Consult veteran runners.
If you're new to trail running, consider consulting experienced runners affiliated with a trail running association, local running gear store staff, or members of running clubs in your area. These off-road runners may provide insights into established trails for your runs or share information about upcoming trail races and events you can participate in.
Consult guidebooks.
Guidebooks and websites that gather comprehensive information on hiking or running trails offer essential details regarding location, distance, and difficulty levels. Crowdsourcing platforms on these websites allow trail runners to contribute valuable insights, including parking recommendations, obstacle warnings, information about local wildlife, and other useful anecdotes.
Check out local parks.
Refer to the resources provided by your local parks and recreation department, such as webpages or online tools, to locate multi-use trails in your area. Be mindful that these trails may be used by others for various activities simultaneously, so exercise caution and navigate around them to prevent collisions.
Note that a single-track trail typically accommodates only one person at a time. Additionally, the US Forest Service can assist in identifying trails within national parks near your location.
Study topographic maps.
Experienced trail runners may choose to plan a route using a topographic map, depicting an area's elevation and surface features like mountains. In doing so, it's crucial to cross-reference additional resources regarding the area's natural environment to ensure the collection of the most current information about the potential route.
#wemovetogether on Running Trails
Trail running, an endurance sport blending elements of road running and hiking, offers a challenging outdoor experience requiring training and preparation for safety and enjoyment.
If you're eager to begin and seeking the best shorts for trail running, explore our All Running Gear for your first pair of running shorts for trail running. Run safely!