Trail running is a sport-activity which combines running, and, where there are steep gradients, hiking, that is run on any unpaved surface. Runners often cite less impact stress compared to road running, as well as the landscape and non-urban environment, as primary reasons for preferring trail running.

Why do we trail run?

Most trail running involves hills and lots of them. Running uphill makes you stronger, its actually the most efficient form of strength training for runners since it uses all the muscles you activate when running on flat surfaces, but builds greater strength due to the increased resistance.

What does trail running do for your body?

By mixing firm hard pack trails with mud, flat routes and hills, you help to ensure your body works a much greater range of muscle groups, not just in your legs but also the stabilising muscles in your core, feet and ankles, says Saucony running coach, Tom Craggs.

Why is trail running harder than road?

Trail running is harder than road running in the sense that the hills and uneven terrain youll typically encounter will make it necessary to run slower, or at least exert additional mental and physical effort to rapidly overcome them.

What is considered a trail run?

Trail running is simply defined as going for a run at the heart of nature. Its an extremely all-round non-stadia sport that, of course, works the legs, but also the upper body. You dont need to be high in the mountains to go trail running.

Are certain body types better for running?

Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward. Shorter strides and less weight tend to lead to greater speeds over long distances.

What is a good trail run time?

So, what is a good trail running pace? A good trail running pace is roughly 10 to 20 percent slower than your average road running pace. For example, if you normally run a 10 minute per mile easy run pace on the road, then you should expect to run 11 or even 12 minutes per mile pace on the trails.

Why do trail runners wear long socks?

Trail runners choose to wear long socks for protection and for compression. Longer socks protect runners from potential abrasions, and the compression socks can reduce the force absorbed by muscles working while running. Not all running socks are created equal though.

Is running bad for endomorph?

Endomorph exercises Exercise is an important part of any weight loss plan, especially for people with an endomorph body type. Exercising helps increase metabolism and reduce fat. Cardiovascular exercises such as running can burn calories and help create a calorie deficit.

How do you protect your knees trail running?

Avoid over-striding by maintaining a trunk-forward stride and extending the hip backward. Avoid landing with any part of the foot in front of the body. In this position, your core, hip and thigh muscles control the impact, allowing the knee to land more cushioned and with less stress.

Can you lose weight trail running?

If youre keen to lose weight, tone up and improve your fitness, but you dont want to spend ages waiting for results, look no further than trail running. Getting off the beaten track will take your running to a whole new level and youll be amazed at how quickly you experience changes in your body.

How much does trail running slow you down?

A good trail running pace is roughly 10 to 20 percent slower than your average road running pace. For example, if you normally run a 10 minute per mile easy run pace on the road, then you should expect to run 11 or even 12 minutes per mile pace on the trails.

How many days a week should I trail run?

I generally recommend five running days per week for beginners in their first year or two of running, injury-prone runners with a history (or fear) of overuse injuries and many older runners. Young, advanced, durable runners should aim for six days days (or even seven, if planned by a coach).

Do compression socks help while running?

Compression socks dont just look pro as heck—they also boast post-race performance and recovery benefits. Aside from the sensation of your legs being drawn into a cozy, supportive hug—almost like a weighted blanket for your active muscles—the compression can actually improve blood flow and energize your legs.

How often should I trail run?

If you plan to run a trail race, aim to build up to running at least twice a week on trails (50 percent of your runs) and the rest on roads. Balancing the two will allow you to adapt to the new demands of the trail while maintaining the ability to run on harder surfaces without soreness.