Trail running is gaining popularity as more casual joggers decide to step up their workouts and get off the treadmill. Offering unique physical challenges, trail running provides beautiful scenery to enjoy while working new muscle groups.
Why Run on Trails?
One of the biggest reasons to run on trails is the change of scenery. Rather than trying to make it to the next mailbox or street corner sign, beginning runners can focus on running toward an upcoming tree or bend in the path. Because distances are not clearly marked, new runners can lose themselves in the joy of forward motion, rather than concerning themselves with mile markers. Auto traffic isn’t a problem, although trail runners will often see frogs, squirrels, deer, and other animals.
Trail running also offers variety in terms of physical challenge. Setting a steady pace is simple on a treadmill. The runner can control speed and incline with the touch of a button. When running on roads, the runner can choose the flat streets or a more hilly terrain. When running on trails, the runner takes what Mother Nature dishes out.
A flat, grassy path through a meadow, a rocky climb up a challenging slope, or a gentle downhill alongside a creek – all are possible when running where the trails lead. Pace varies based on the terrain encountered. New muscle groups fire each time the terrain changes, building running endurance and stamina.
How is Running on Trails Different from Running on Roads?
First, beginning runners will find that their pace slows significantly when running on trails, often 2-3 minutes per mile. If the trail is very rocky with sharp inclines and declines, then a beginning runner should slow his or her pace even more dramatically.
Second, trail running surfaces – particularly grass and dirt trails – are softer than treadmill or road running, reducing the impact on joints.
Third, running style and gait will change when running on trails. Rather than looking ahead to see what is coming up in terms of terrain, savvy trail runners will keep an eye on the trail immediately in front of them. Embedded rocks or tree roots are often not visible until the runner is upon them, and many a runner has fallen due to a lack of “vision”. In fact, experienced voices say that it’s not “if” a runner will fall while running trails, but “when”.
Taking short, quick steps rather than long strides can make a difference. In addition, new trail runners should not be afraid to walk steep or rocky inclines and declines. Learn the surface, and then attack!
Does a Runner Need Different Shoes or Equipment to Run on Trails?
If heading out for a run on local trails becomes a frequent occurrence, rather than an occasional change of pace, then a runner should invest in trail running shoes. Trail running shoes offer a more stable footbed and a protective toe shield for rocks and tree roots lurking along the path.
No special clothing is needed, although a hat is recommended, especially in the hot summer months for protection against the sun, and, in some places, ticks. Along that same vein, bug spray may be used as defense against mosquitoes. Bring extra shoes and socks to change into after a run, particularly when trails are muddy or lead through a creek.
If running at night or near nightfall, purchase a headlamp or carry a flashlight. Darkness falls quickly when running under the cover of trees.
All of this can sound intimidating. Beginners often find running in a straight line, on a flat surface enough of an effort, without adding in rocks, bugs, and mud. But running on trails can be an exciting change of pace, offering new physical tests and beautiful scenery. Embrace the challenge!
 |
