Find out the benefits of this type of running, trail running technique and whether it is worth doing this sport on a regular basis. Trail running is a fairly popular sport in Western countries, involving cross-country running. Moreover, you can move at a free pace if you do not take part in competitions. It should be noted that the number of fans of the new sports discipline is growing rapidly.
How is trail running different from regular running?
The most important difference between the two sports pitchforks is the landscape. For trail running body training, hilly or even mountainous terrain is chosen. In addition, jogging can be done on any landscape, including a desert or forest. You can train on trails or in an area that does not have a developed road infrastructure.
It must also be said that there are varieties of this sport. Some athletes train every day for a relatively short amount of time. However, there are also those who prefer to spend weeks away. The number of people who want to conduct solo trips to nature, lasting no more than one day, is constantly increasing. They are often referred to as ultralight hiking trips.
Ordinary nature hikes take about a week, and during this period of time people walk from 13 to 20 kilometers every day with backpacks weighing about 6-7 kilos. A trail runner with a minimum number of things covers a similar distance in three days or a maximum of four. Due to the rather high complexity and certain danger, this type of trail running can still be considered rare, but the number of its fans is constantly growing.
When comparing regular bel and trail running body workout, it is appropriate to talk about the differences between mountain biking and normal biking. Even spending one day outside the city, you can feel an unprecedented sense of freedom and unity with nature. It is quite obvious that it is customary to project any kind of sport into health. By doing trail running, a person is able to improve endurance, coordination, strength and concentration.
A trailrunner is constantly forced to make decisions on many issues, for example, how to put your foot on the ground every step, choose the right trajectory of movement, etc. This allows you to get rid of the routine inherent in ordinary jogging in the stadium or even in the park. In classic running, there is not even a small fraction of the spirit of adventure that trail running body training implies.
Going out of town, you test your own strength. In many ways, it is this fact that makes trail running more and more popular among the masses. You probably think that this is a fairly traumatic sport. However, compared to running on an asphalt surface, the risks of injury in trail running are much lower. First of all, some features of the landscape, for example, a slippery surface, can pose a danger. You also have to constantly monitor where your foot goes.
In Western countries, trail running body workouts with friends or work colleagues are especially popular today. Quite often people run around with their dog. However, if you decide to train on your own, we recommend that you take your mobile phone with you so that, if necessary, you can call for help.
Trail running technique
Since you have to run over rough terrain, the technique is somewhat different from classic jogging. You need to spread your arms and elbow joints wider to make it easier to control the position of the body in space and maintain balance. An equally important feature of the trail running technique is the need to raise your legs higher.
This is due to the fact that there are a lot of obstacles on the ground that make it difficult to move in a straight line at a constant speed. Often, an athlete is forced not only to run, but to jump or take unconventional positions while overcoming thickets of bushes or jumping from stone to stone.
Trail running allows us to satisfy the primal instincts that live in each of us. Today, in the age of technological progress, this is very important. People are increasingly moving away from nature and prefer to spend all their time in the urban "stone jungle".
If we talk about the advantages that this sport provides in comparison with regular running, then these are lower risks of injury, as well as indescribable pleasure. As for the first point, everything is quite simple here - unlike asphalt pavement, running on the ground does not cause a strong shock. The load on the articular-ligamentous apparatus. With pleasure, everything is still simple and here you should experience everything for yourself, because it is impossible to describe it in words.
Trail running body workout: gear
As trail running becomes more and more popular, sportswear manufacturers have launched special footwear. The main difference from simple running shoes is a harder outsole with deep tread. For its production, flexible nylon plastic is most often used, which can provide high protection for the legs from damage.
Also, the trail running shoe is taller than the regular shoe. This is necessary to better stabilize the foot when driving over rough terrain. In addition, there are models on sale that differ in not quite ordinary lacing, which allows you to avoid getting debris inside. It is quite obvious that the materials for the manufacture of these shoes must be highly durable, equipped with reinforced seams, and also good water repellency.
As for clothing, when choosing it, you should pay attention to properties such as wind and water resistance. Today, almost all runners use the principle of layering when choosing equipment:
- The first (lower) layer must quickly wick moisture away from the body so that the skin remains dry at all times.
- The second (middle) layer prevents heat loss and conducts moisture away from the body.
- The third (top) layer is designed to protect the athlete from wind and external moisture.
Using the principle of layering when choosing clothes, you will feel as comfortable as possible during your trail running body workout. Today, manufacturers produce modern sportswear with high functionality. For example, thanks to a special cut and the use of special materials, good muscle support is provided. As a result, the athlete does not get tired so quickly and his training becomes more productive.
If you want to go on long hikes, then you should consider purchasing a special drinking system. Its main task is not only to store water supplies, but also to ensure the fastest possible access to them. Today, special belts with attachments for water bottles are very popular. In addition, special grips are produced that allow you to attach flasks to your hand and even backpacks with a tube.
An equally important wardrobe item for a trailrunner is a headpiece. It not only protects you from sunstroke, but also wicks excess moisture away from your head. Often, athletes use a bandana or cap. When it comes to trail running body workout clothing manufacturers, Salomon from France deserves special attention. The staff of its employees includes many fans of this sport, and they already know everything about how to make the lesson as comfortable as possible.
Trail runners often use trekking poles to facilitate uphill climbing and provide additional stability. However, in competitions they are often prohibited. Modern information gadgets, for example, GPS trackers, smart watches, etc., can also be useful to athletes.
Trail Running Body Workout: Tips for Beginner Athletes
- Find a good route or train with a mate. Based on the practical experience of a large number of athletes, it is best to start trail running in the company of comrades who have experience in conducting such classes. They will help you find the best routes and tell you about all the nuances of the training process.
- Never rush. It is quite understandable that the speed of movement on rough terrain is significantly inferior to movement on a regular road. On average, this figure is 20 percent. Therefore, it may immediately seem to you that you are literally standing still. Let's not forget that there are natural obstacles that slow you down as well. In this regard, you should move at a speed that will be as comfortable as possible. This is not only safer, but also more enjoyable. Compared to classic running, trail running involves moving with smaller steps. A shorter run gives you more control over your body position in space and also makes it easier for you to maintain balance. Pretty soon you will notice how your muscles and especially your stabilizers have become stronger.
- Do not be afraid to switch to walking when lifting. If you run all the way up, you will be exhausted quickly enough. An experienced trail runner will tell you that it is worth going uphill on foot, and running on even sections of the distance. Moreover, special uphill climbing techniques were created to increase speed.
- Raise your legs higher and always look forward. You should always know where you will be in a couple of seconds. Your location at the moment is not so important. When an athlete does not think about the trajectory of his movement, he will lose speed. Of course, you need to look under your feet, but it is important to learn how to do it as if you did not notice that you were looking down. Raise your legs higher, even if the obstacle to overcome does not require it. Accustom yourself to this behavior on the track, and you will rarely fall. Here I would like to remind you of the ability to fall correctly, which can come in handy at any time.
- Keep your distance. Unlike classic running, on rough terrain, it is impossible to constantly move at a certain speed. If you are training with comrades, then focus on the one who is ahead of you.
- Think about your safety ahead of time. If you decide to discover a new route, and at the same time are not familiar with the area, then it is worth getting a good map. You will also need water, and even a first aid kit. If you train on your own, then you should take your mobile phone with you and warn your family about your route.
How to train in trail running, see below:
