I am a committed runner and outdoor enthusiast that enjoys trail running. Trail running is fun! It is an opportunity to get out in more natural environment, explore, forget about exact mileage, split times and run for the sake of running. It also creates variety to any running program.

There are several key benefits to adding trail, or off road, running to your training routine. All running workouts help increase your strength, endurance and cardiovascular fitness. Off road runners encounter twisting trails, varying terrain, fallen tree limbs and a variety of other natural obstacles during their runs. Encountering and avoiding these obstacles recruits different muscle fiber than running on smoother, predictable road surfaces and contributes to improved overall fitness and balance. This has improved my performance on the roads and in other athletic activities.

Another benefit to off road running is that trails are softer than the paved roads, sidewalks, bike paths and tracks where most runners log the majority of their miles. Softer trail landing surfaces translate in to less pounding on your joints. The trails actually absorb more of your foot’s impact than asphalt or concrete roads. This absorption also means you work harder to keep your speed. To picture this, think about the differences you notice when you run on soft sand at the beach versus hard packed sand. Softer equals more effort and more muscle building. Trail running also tends to shorten your stride (which decreases foot impact) due to terrain variations. Adding off road runs to your training is a great way to increase mileage with less wear and tear on your body. My experience is that this has improved my foot and ankle strength and flexibility which should help with injury prevention.

Trail running can provide you with a mental boost as well. You will be away from vehicle traffic, commercial distractions and out in a more scenic environment than on your road runs. Somehow the fresh air and constantly changing conditions rejuvenate me.

Things to consider to get the most out of your trail runs.

• Substitute timed workouts for measured distance workouts. For example, if you were considering a ten mile run on the roads and your average pace is eight minutes per mile for eighty minutes of training make your trail run eighty minutes. Chances are your trail mileage will be less than ten miles in this eighty minutes.

 

• Your pace will fluctuate. Off road running forces runners to change pace up and down hills similar to Fartlek training.

 

• The elements of terrain and pace will increase your concentration as you navigate your particular path through the trails. This is a big difference from road running where your strides tend to be identical and your mind can run on autopilot.

 

• Run with a partner or group if you are unfamiliar with new areas.

 

• Consider joining a local running club. Many areas have running clubs with organized off road sessions.

 

• Purchase trail running shoes. In general terms they offer more stability, greater protection and better grip than traditional running shoes. There are many excellent choices to fit your feet, budget and the conditions you will run in.

 

• Fuel and hydration is as important on the trails as it is on the roads. Follow your typical before, during and after your trail run.