While trail running is about running, it is remarkably different than road racing. Running on the road, paved-path, or the track has minimal undulations, and certainly few to none obstacles. With trail running, however, you will be traversing hiking trails, fire roads, which most are usually single-track trails.
Unlike running on the road, you can easily find yourself with only the hills to speak to. Most times, these trails are inaccessible to vehicles, includes narrow passages, can be run in deep forest, in the desert, mountain ranges, and varying terrain within the course.
As with road racing, you will find inclines and declines, the difference, is the steepness of the climbs. Not only that, the trails will usually not be straight, and may have obstacles to get around or jump over.
Running on a trail is not limited to racing. As in the variations of trails, trails mean different things to different people. Many runners find trails excellent for daily training and exercise, while others look for backcountry trail races.
In terms of popularity, there certainly has been an increase in the number of road racers, turned trail runner. The Outdoor Industry Foundation published a study in 2010 which showed there were just under 5 million Americans participating in trail running in 2009 alone. You can check out the report here: A Special Report on Trail Running.
So the question may be asked, why the sudden increase in popularity for trail running? It could be road racing for many has become a bore, many feel that marathon and other races have become too congested, overpriced event, and in many cases, very unorganized with limited resources.
But there is also the fact that running in the wilderness can bring out a different side of you. In addition, running on soft surfaces such as you’ll find with most trails will certainly reduce the risk of injury, most specifically lessen overuse injuries. And unless you have severe allergic reactions to wilderness-related environments, you may find your breathing actually be better as you will be taking in less harmful pollutants found in the air in the cities we typically run in.
Let us take a look at what is required to start trail running.
Selecting Trail Running Shoes & Gear
Though running as a whole is limited in terms of the investment you must make to start running. In trail running, it is about the same; you need appropriate clothing, technical apparel that helps whisk away moisture and reduces the chances of chafing. You will need appropriate shoes, though a pair of trail running shoes will differ in the outer sole, you still need to take the same approach to fitting a shoe such as, are you a neutral runner, over-pronate or, or are you an under-pronator? Beyond the basics, the trail running shoe you select will depend mostly on the type of terrain you’re going to be traversing.
There are also a few other items you may or may not already carry with you, which include a map of the trail and surrounding area, water bottle as there are going to be limited rest stops along the way to rehydrate, insect repellent. Bug spray may or may not be necessary depending on the region of the country or world your running in. Last would be some type of headlamp or flashlight. Even during the day, around dusk or dawn, there will be limited natural light in the pathways will very rarely be lit.
Now that you have your gear, it is time to be prepared and follow some simple steps to help you have a better for a run.
Trail Running Guide
Find an appropriate trail: It does not have to be the most popular trail run, just the right trail for you, especially if you are a beginner at running trails. Ask other trail runners for recommendations on trails in your area or region, or check out the Internet for trail directories. One thing which may be noted is that if you are going to be running trails in state or national parks, you may be required to pay some type of fee to gain access. For me, I would venture to find the best Texas running routes.
Decrease your gait and increase your number of strides: You will certainly be running trails slower than you do on the road, this is because of many factors. There’s more undulating terrain to traverse, steep inclines and declines, and obstacles you may need to run around or over. Reducing your gait will allow you to react quicker to obstacles.
Look ahead: In road racing, it is critical for you to keep your head focused forward and on your perceived goal as it helps with your mental state and more importantly, your posture during running. With running trails, however, you should be looking 10 to 20 feet in front of you always scanning for potential changes in elevation of the trails and obstacles you need to avoid.
Walk when necessary: When it comes to Hills on trails, there is nothing wrong with running up them, especially if there are steep grades. This is certainly true with regards to downhill running as well; taking more efficient step, what your speed, and even walk if necessary.
Keep your distance: During group runs, make sure that the group fans all and is not bunched up like you would normally have in road running. This is because as mentioned previously, your speed and momentum are going to very along every trail that you run. This will allow you to still be on the lookout for obstacles such as rocks and tree roots. Should a fellow runner in front of you fall, keeping your distance will not come home the problem and allow you time to react.
Safety first: Last but not least, be safe when you are running as this is the wild and you should expect the unexpected. In any case, make sure you also take along cell phone if possible, and have access to a first aid kit that can help you take care of minor emergencies and certainly be stocked up on food and fluid, specifically water or sports drinks to help replace electrolytes.
For additional resources, may I recommend you take a look at the selection of trail running-related books on Amazon: Trail Running Books.
