Many of us run quite frequently in our lives, whether we are training for marathons or running on the treadmill in our homes. However, a growing number of adventure seekers, running enthusiasts and professional athletes are taking up trail running. The sport is currently in its infancy but is wildly popular, especially in places like the United States and Australia. Here is a lowdown on everything you need to know about trail running.
Theoretically speaking, trail running is defined as "the sport or activity of running along trails." As opposed to road running, trail running constitutes running on steeped gradients, unpaved roads and sandy or stony routes. These can most easily be found in forests, countryside or mountainous regions but depending on the elasticity of what constitutes a trail, it can also mean a jog along an unpaved area in your local park.
The main goal of a trail run is to run in the wild. It helps you reconnect with nature and experience the joy of taking in scenic views while maintaining your fitness. In trail running, the journey itself becomes the destination and the idea is to connect with your body and mind. You also have a larger number of running routes to choose from as opposed to road running. Trail running provides you freedom in every sense.
There are additional health benefits to trail running as well. Physiologically speaking, trail running significantly reduces the stress of repetitive strain injuries because every step you take on a trail lands you somewhere different. It requires stronger leg muscles and strives to engage all parts of the body. Most importantly, the impact on your joints is not extremely harmful due to softer surfaces.
In the sport of trail running, engaging with your surroundings is the most important aspect, followed by your stance. Distance doesn’t really play a part. The better your practice and stance, the easier it would be for you to engage with increasingly rough terrains. There are two aspects to trail running.
Uphill Running
The first step is to warm up well before beginning your journey. Start by ensuring that you use a forefront stride. It helps you balance well and is relatively quick. For endurance, keep your speed constant.
Downhill Running
In downhill running, you need to first optimise yourself with the surface to avoid injuries. Grass and gravel are your best options for this purpose. On a downhill trail, keep your posture upright, bend your legs just an inch and lean forward slightly to keep a good balance. Constantly engage with your core to make the job easier.
Some of the most popular trails in India for beginners and experienced runners alike are the Lalbagh Botanical Garden in Bengaluru, Om Beach in Gokarna, Karnataka, the Sukhna Lake Trail in Chandigarh and the Kullu Valley in Himachal Pradesh, to name a few. They provide the right balance of scenic views and good terrain.
Pro Tip: Remember to wear specialised trail running shoes before embarking on your running adventures. These shoes are made of rubber and have outsole lugs which give an improved grip on different surfaces. The shoes come with a rock plate for protection against bigger obstacles.