Everything you Need to Know About Trail Running
| June 7, 2011 | Posted by Sarah under Running Gear Guides, Shoes |
Trail running allows you to really let go. You’re free from technology and judging eyes, in a world dominated by nature and serenity. You don’t have to worry about breathing in car exhaust, or getting hit while crossing the street. It also brings a new set of challenges that forces you to focus on the ground in front of you and keep a heightened awareness of what’s going on around you. Completing a safe trail run depends on many different factors, but having the right trail running shoes will keep (at least) your feet safe and comfortable.
Benefits of Trail Running
I mentioned some of the benefits to trail running above, but choosing a dirt path over asphalt has a number of practical physical benefits as well.
- If you have knee or other leg problems, the reduced impact of the softer dirt versus the road asphalt will help you reduce the risk of injury. For those without problems, it will simply provide for a more comfortable run especially over long distances.
- Trail running will force you to take shorter strides, which is better running form. As a consequence, you will probably naturally begin to develop a mid- to forefoot strike in your stride to get you running faster. This will again reduce injury, as the heel strike common to heavily padded running shoes + asphalt, can cause or contribute to serious injury.
- You will build up your core muscles as you dodge around tree roots and rocks, and climb up hills. This will improve your balance and your overall running performance whether you decide to stick to the trail or also train on the road.
Plus, you get to feel really cool coming home all muddy and scratched up! Just kidding…kind of. 
Trail Running Shoes
If you look at Amazon you’ll see a wide range of trail running shoes
If you’re planning to only go on short trail runs then your normal roads shoes will suffice. Just be aware that they may quickly become muddy. If you plan on making trail running a habit, and you begin to go on longer runs, you will need to start looking for a shoe specifically made for trails. Trail running shoes come with less padding than regular running shoes, but with sturdier soles to prevent injury from puncture.
Look for a lightweight shoe so that you are more agile when it comes to obstacles in your path. Flexible shoes will also help you navigate more easily. Before you purchase your trail running shoes, be sure to also check out the main trails you will be running on. If you have trails nearby that are smooth or rocky, you may need a shoe with more aggressive traction on the bottom. Some suggest that heavier shoes will help you gain more traction as well, but they downside to them is that they will make you tired. Go with what works best for your feet and your stride.
Some Final Tips on Trail Running
As long as you have the right shoes, and you are comfortable in those shoes, trail running should be a cinch. Don’t worry so much about your pace, you’ll run about 20% slower on the trail than on road. Also don’t worry about walking up or down steep hills. This is a smart move to conserve energy over the course of your run.
Try not to get lost on your run and stay on clearly marked trails. As an added safety measure, for your first time on a course bring a map! You really don’t want to be lost in the woods after dark. That will ruin your trail-running zen entirely.
And don’t forget to, as always, have fun!