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Trail running 101 -

Many people are intimidated by the very idea of trail running, but it's a term that encompasses running on pretty much any rough, unpaved footpath. You don't have to tackle technical mountain tracks—your local park is probably a better place to start. 

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Don't skimp on shoes -

If you want to hit the ground running, it's a good idea to invest in a proper pair of trail shoes. Walk the tracks you intend to run, and check out the terrain. A good running shop will be able to advise on suitable shoes to give you good grip on rough or muddy ground. Ultimately, you want to avoid injury.

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Double hit of stress relief -

Time spent in nature and running are both shown to have dramatic stress-busting powers. Combine the two in a trail run, and you'll have a double hit of stress-busting chemicals. 

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Whole body exercise -

Trail running engages the whole body—you'll need to engage your core and arms, as well as your lower body, to keep running as you navigate undulating trails, rocks, tree roots, and other obstacles. 

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Sense of achievement -

While any type of running brings a sense of achievement, tackling ascents and descents on tricky terrain can add to the thrill. 

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Tap into your inner child -

Remember the sense of pure joy that came with running through fields at full pelt as a child? It will come flooding back the first time you get off road and race through beautiful country trails. 

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Mindful exericise -

While repetitive road running has been shown to be excellent in calming a racing mind, trail running requires a constant state of mindfulness. A distracted trail runner could quickly trip over a loose rock or root. 

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Gets the kids outdoors -

Kids tend to love an opportunity to get dirty, so trail running can be a good way to encourage them to join you on a run. Tell them they can get as muddy as they like and they'll probably race you out the door!

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Reduces pressure on joints -

The uneven terrain means that running on trails is less hard-hitting on joints than repeated sidewalk-pounding. Sports physios will often recommend that regular road runners switch to trails now and then to avoid knee or ankle injury.

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Benefits of green spaces -

Spending as little as 15 minutes walking in nature has been shown to reduce stress and increase concentration. Coupled with the endorphin release that comes with exercise, trail running can have a powerful effect on mental health. 

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Improves balance and agility -

One of the joys of trail running is that it brings enormous benefits for body and soul. As you get more adventurous in your routes, you'll find it improves balance, agility, and confidence in the power of your own body.

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Solo headspace -

Many people head for a walk to cool their head when they feel stressed. Lacing up, switching off, and concentrating on nothing but the path ahead and the sights and sounds of nature makes trail running a wonderful way to find some headspace. 

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Sense of camaraderie -

As you gain confidence on trails, it's a good idea to seek out like-minded runners. Running in a group can make it safe to tackle remote trails you might not want to tackle alone, and the sense of camaraderie will be a boost, too. Trail runners tend to be friendly: must be all the endorphins!

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No traffic fumes -

Road runners can undo some of their own good work for their health if they are regularly breathing in traffic fumes. Running near traffic-related air pollution can be damaging to the respiratory system. 

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Clean air -

By contrast, getting off-road usually means clean, fresh air, doing your lungs a world of good. You won't have to worry about dodging pedestrians or waiting for traffic lights to change, either. 

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Hill training -

Running on hills is shown to have a powerful impact on cardiovascular performance and muscle strength. While trail running doesn't have to be hilly, most trails do undulate, and as you gain confidence and extend your distances, you are likely to start facing some serious hills.

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Rewards for hill climbs -

The fabled runners' high takes on a whole new meaning when running scenic, hilly routes. Every stiff climb is rewarded with a glorious view, and as trail running tends to be less focused on pace than road running, nobody's judging if you stop to admire the scene. 

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Increases proprioception -

The so-called 'sixth sense', proprioception refers to our awareness of our own body in space. Running on uneven spaces sharpens the muscle-mind connection, as your body instinctively reacts to shifting terrain. 

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Can reduce external pressures -

Interestingly, running in nature has even been shown to shift people's perceptions of the world. Traditional motivating factors such as financial or academic success can seem less important when regularly spending time tackling the trails. 

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Utilizes different muscle groups -

Trail running uses stabilizing muscles and other small muscles that aren't usually put to work when running on roads or the treadmill. It will increase overall strength and can make runners less prone to injury. 

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Crisp winter trails -

Icy asphalt, and the dreaded 'black ice' can be a real threat to road runners in winter. The uneven nature of dirt trails makes them less likely to be smooth and slippery. Plus, with the right shoes, crunching through icy puddles and crisp frozen leaves can make cold weather running a real pleasure. 

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Getting out of your comfort zone -

The sense of achievement that comes with getting out of your comfort zone and completing a challenging run in nature has been shown to lead to increased overall happiness, increased ability to regulate emotions, and increase productivity. 

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Controlled adventure -

Most people have an innate craving for adventure—hence the popularity of adrenaline-boosting extreme sports. Trail running provides a sense of 'controlled adventure,' allowing runners to loosen the controls without slipping into panic mode. 

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Inclusive sport -

Trail runners will often tackle long distances, but the technical terrain means that pace is rarely the main driving factor for most runners. 'Back-of-the-pack' runners won't feel out of place on a trail ultra marathon. 

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Running on equal terms -

Men and women compete on equal terms in trail running. In 2019, British runner Jasmin Paris beat the nearest (male) competition by over 15 hours to become the outright winner of the insanely grueling 268-mile Spine Race. She stopped several times along the way to pump milk for her baby. 

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Motivating factors -

It can be hard to summon motivation for cold weather road runs or dull treadmill running, but trail running provides extra motivating factors. Tackling new routes with new views, and watching the changing nature throughout the seasons, provide compelling reasons to lace up and go. 

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Couples therapy -

The couple that runs trails together, stays together! Taking a walk together can be a good way for couples to talk things through, and the sense of mutual support that comes with setting off an a trail running journey together can boost bonding and create a mutual healthy passion.

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Safety first -

Of course, caution is key when it comes to trail running. Research your routes in advance, carry a first aid kit, always let somebody know where you are running, and always make sure you have adequate shoes and training for the weather. Running alone in remote locations doesn't have to be dangerous, but exercise common sense, and run in a group in areas where solo running would be unwise. 

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Inspiration for early mornings -

Once you've taken care of the safety side, you're good to go! And even if you've never considered yourself a morning person, the prospect of seeing the sun rise over the trails could soon convince you to become one. 

Sources: (Runner Click) (Runner's World) (Podium Runner)

See also: Running tips that'll get you a head start

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