Trail running is a variation of athletics that involves running on natural environments like mountains, deserts and forests, rather than tracks or urban areas. As Steven Rindner says, while trail running is a technical sport, in its essence, it is quite a simple activity. The trail is presented as a sort of obstacle course for runners. The runners need to negotiate uneven terrain, climb over rocks, avoid bodies of water and cross different types of surfaces on a trail run.
Steven Rindner gives an introduction to trail running
Trail running has become increasingly popular in recent years due to a myriad of reasons. First of all, this sport does not require a large investment. One would only need a sturdy pair of shoes. Trail running also pushes runners to their physical limits, with high demands on balance, leg strength and endurance. Running on an obstacle-filled terrain would engage more muscle groups and joints than conventional athletics, and help them in getting stronger. Moreover, running on uneven terrain can help gradually improve coordination and balance. Trail running involves adapting to diverse types of surfaces and elevation gains.
While trail running and road running are similar forms of exercise, there are certain important differences between the two. Trail running ideally takes place on unpaved surfaces like dirt trails. On the other hand, road running is done on paved roads or tracks. Trail runners need to be attentive in order to avoid obstacles like rocks, holes or tree roots on their path. Running along hills and dealing with different elevation changes is also considered to be trail running. When going on a trail run, one would require shoes suitable for rocky terrain and a hydration pack.
People getting started with trail runs should first go on short, easy runs, and progressively increase the distance and difficulty of the run. They should try to get used to all types of terrain, mud, rocks, sand and more. Proper technique should be followed when running uphill and downhill. When running uphill, runners need to keep their torso straight, to avoid hampering their breathing, and place hands on the knees for more force. When running downhill, it is imperative to support the middle part of the feet and use arms for balance. It is also critical to keep a certain distance from the runner in front to maintain visibility.
Before going on a long trail run, one must let some of their family and friends know about the route. It would be important to bring a mobile phone and a GPS with a map of the area on the run as well, in order to stay safe and reachable. As Steven Rindner says, before going on a trail run, checking the weather forecast is also very important, in addition to carrying adequate water and nutrition. Energy bars, dried fruits or nuts shall be ideal for runs.
Newbie trail runners must make an effort to train for trail running. They can also consider joining a trail running group. Running a group not only helps improve technique, but over time runs becomes a lot more fun as well.
