Running disciplines have been gaining increasing popularity lately. In this article, we will tell you about what trail running is, how it differs from cross-country running, how it affects a runner's health, as well as what trail running technique is and how an athlete should be equipped.
What is trail running?
Description
Trail running gets its name from an English phrase trail running... This is a sports discipline that involves running along natural terrain at a free pace, or as part of a sports competition.
Trail running includes elements:
- cross,
- mountain running.
You can run both outside the city, in nature, and within the city: along sidewalks, embankments and various parks.
Difference from regular and cross-country running
The main difference between trail running and cross-country running is the terrain where the training takes place. So, for trail running, as a rule, they choose an area in hills, hills or mountains, as well as dense forests and deserts. Sometimes the elevation difference on the route is more than one thousand meters.
Compared to running trail running, you can draw a parallel between a regular bike and a mountain bike.
This type of running gives an excellent, little comparable feeling. In the process of trail running, you merge with nature, feel it and freedom.
Trail running popularity
This type of running has recently become more and more popular. Trail running fans are everywhere, especially in the United States of America and European countries.
It is customary to distinguish several types of trail running. For example, some runners make their usual daily runs in the city, while others go out of town to practice trail running, where they spend days or even weeks.
Also, many people conduct trail running trips to nature, taking with them a minimum of things.
In general, in Western countries, such training together with relatives, friends, colleagues, as well as dog training, is very popular. However, it is recommended that solo athletes be sure to take their cellular communications with them and inform their loved ones about their route.
According to a special report on trail running, which was published in 2010 by the Outdoor Industry Foundation, about five million Americans were involved in trail running, aged six and over.
In 1995, this sports discipline was officially recognized by the British Athletic Academy. And in November 2015, the IAAF introduced it as one of the disciplines of athletics.
Impact of trail running on human health
Trail running perfectly develops:
- coordination,
- strength,
- endurance,
- the ability to maintain concentration for a long time.
The runner should always be especially careful and make decisions throughout the course of how to place his foot correctly, how to safely take the next step, how to overcome the obstacle that appears on the way.
All this makes the training session very rich, varied and interesting. We can say that trail running is a kind of adventure.
However, in terms of the level of injury, this is a fairly safe type of running. The main thing is to be attentive and careful when overcoming an area with slippery stones, rocks, and so on.
Trail running technique
In trail running, the technique differs in some respects from the technique of regular running. So, in particular, the arms and elbows should be spread wider during such a run. This is necessary to better control your balance.
In addition, the legs should be raised higher, since the runner encounters various obstacles on the route: tree roots, stones, rocks. Also, sometimes you have to jump - forward, to the sides, for example, while jogging through the thickets or while jumping from a dumbbell to a stone. In this case, you should actively work with your hands.
So the technique for each trail running runner can be unique.
Equipment
Special attention should be paid to the equipment of a trail running runner. In fact, this is a light hike, but at the same time - with a minimum of things that you take with you.
Sneakers
Trail runners usually wear specially designed sneakers with grooved soles for their runs. This one is much stiffer, made of lightweight and flexible nylon plastic. Running shoes will help protect your foot from possible injuries and sprains that can occur due to uneven tracks.
Also, trail running shoes have a special stable sole profile - this serves as a guarantor of stability when running on stones, forest paths and rocks.
Also, often in such shoes there is a special lacing, and in addition - covers that will not allow various debris to get inside the sneakers.
Materials for sneakers should be characterized by high strength, strong seams. Also, these shoes should not absorb water and dirt. Among the most suitable sneakers for trail running are, for example, shoes from the Salomon and Icebug brands.
Clothing
For trail running, you should choose clothing with the following characteristics:
- windproof,
- waterproof,
- good moisture removal to the outside,
- multilayer.
Layered clothing will make the runner feel comfortable, no matter what the weather will be - wind, rain, snow.
It is desirable to have three-layer clothing:
- the bottom layer acts as a drain on moisture, leaving the runner's skin dry.
- the middle layer prevents heat loss,
- the outer layer protects from wind, rain, and also removes steam from the inner layers.
Moreover, new technologies do not stand still. Thus, it provides muscle support, which can be achieved thanks to a special form-fitting cut and certain materials. Muscles will not "loose" while running, which will ensure their efficient work.
Drinking system
It is worth paying special attention to this element of the trail running participant's equipment. After all, having water with you and the ability to have quick access to it at any time is very important.
There are several options for such drinking systems:
- belt bags where you can hang a regular flask,
- special grips to carry a flask or bottle in hand,
- belts with fasteners for small bottles (these are the most popular),
- special hydro-backpack. It can accommodate a container of water, which can be accessed using a silicone tube. In addition, such a backpack has special pockets for what you need: gadgets, documents, keys, and so on.
Headdress
He should be given special attention, because often running in nature takes place in a hot sun. In addition, it wicks away sweat from running.
As a headdress, the following are perfect:
- cap,
- baseball cap,
- bandage,
- bandana.
Equipment manufacturers
You can pay attention to shoes, clothes and other equipment necessary for trail running from the following manufacturers:
- Solomon,
- Inov-8,
- La Sportiva,
- Skins,
- Brooks,
- Compressport
- The North Face.
Tips for Beginner Trainers
- The route should be carefully designed. Or find a group of like-minded people, especially more experienced ones, who will help with advice on running technique, equipment, and so on.
- Take your time. In uneven conditions, shorter strides should be taken to maintain control.
- On the climbs, you can change running to a step so as not to overload yourself and rationally spend your strength.
- You should raise your legs higher, even higher than the obstacle in front requires.
- You only need to look forward.
- If there is another runner ahead, keep your distance.
- Be careful on wet surfaces such as rocks, fallen trees.
- It is better to try to jump over an obstacle than to step on it. The surface can be slippery and you can fall and be injured.
- Bring clothes with you to change into, because at the end of your workout you can be sweaty and dirty. Also a towel will do the trick.
- If you are running alone, be sure to inform your loved ones about your route. It is also recommended to take mobile devices for classes.
Trail running is a mini hike, mini trip, mini adventure. No wonder the popularity of this sport is growing every year, especially since it can be practiced as in nature. So it is in the city. The main thing is to follow safety rules, choose the right equipment and be attentive and careful. And the best thing is to engage in the company of like-minded people, friends and relatives, who will support and help with advice. We wish you a good and effective workout!
