Switch it up and challenge yourself with a trail running adventure! at Trail Fit

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Switch it up and challenge yourself with a trail running adventure!

Posted May 26, 2007 at 10:00 AM by Martin Kennedy

Section: Training

We’ve all experienced that day when we finally grow tired of seeing the same houses and landmarks along our running route. What’s a runner to do? Fear no more! Add some excitement, change your scenery, enjoy nature and increase your workout intensity by trying: Trail Running!

Trail running typically takes place on hills, mountains, hiking paths, etc - and is exponentially growing in popularity among runners, triathletes, hikers and other athletes. As a matter of fact, there are now approximately 6.5 million regular trail runners in the United States. The main allures of trail running comes from the more challenging and scenic courses. Constant changes in terrain are common; therefore, proper training and equipment are recommended before participating in any sort of formal races or events.

Akin to hiking, trail running requires much stiffer-soled shoes in comparison to road or track running, as the land may be harder to grip. Many companies manufacture shoes specially designed for trail running, such as: Nike, The North Face, Saucony, Merrell and New Balance (among many others). These can be purchased at the same basic prices as typical running sneakers, often varying anywhere from $60 to $130, depending on quality and brand.

Aside from special equipment, trail running provides noteworthy benefits for your body and mind. As a runner with awful knees, I often find the term “pounding the pavement” to be a far-too-accurate description for my ventures on the open road. If you also find the pavement to be a bit too hard for your liking, trail running can provide softer surfaces. Trail running also provides a more intense, total-body workout and you get the added benefit of running with through beautiful, natural soundings.

More often than not, I enjoy running by myself. When running alone on a trail, it is recommended that a whistle and some form of identification be brought along in case of an emergency (and never run them at night!). Going with a partner would also be a wise, safety precaution (and may make it more enjoyable as well). Many runners choose to bring small backpacks on the trail with them to carry potential necessities such as: water, protein or granola bars, maps, flashlights and cells phones (Just always make sure you clean up after yourself and respect your surroundings!).

Although trail running can help strengthen your ankles, knees and leg muscles - you will also need to be more careful and alert because of the varying obstacles and uneven ground. Otherwise you leave yourself susceptible to falls, ankle sprains and other injuries. In addition, make sure that you are wearing shoes that fit properly (they should also be 1/2 size larger than your foot size) to prevent potential toe and foot injuries caused by running downhill.

The extra concentration required by trail running and exercising on unpredictable terrain will do more than just keep you safe. It forces the enlistment of your cerebral muscles, neuromuscular ability and skeletal muscle spindles to do some of the work. This will provide improved coordination and balance; improving your performance and helping your body to adjust to unexpected rocks, branches, etc.

When you feel that you are ready to take a step beyond recreational trail running, races are available. Distances range anywhere from 5 km to 100 miles and trails can be found nearly everywhere in the United States, including the New England states, California, Indiana, Washington, etcetera. There are also tons of courses internationally. Many areas even have clubs you can join where members meet up on weekends to run different trails.

Trail running’s popularity is continuing to grow and offers many benefits (despite it’s inherent and additional challenges). For all you gung-ho runners out there who are bored of the same old scenery and are looking for a new, exiting way to exercise, perhaps trail running is just the challenge you’ve been looking for.

A few research sources and for more information: [Runner’s World], [Wikipedia], [Lifetimefitness]