If you’re fed up with always running the same paths on sidewalks or on the treadmill, then taking up trail running can be a great way to reinvigorate your routine, diminish your chances of getting hurt, and test yourself in a new environment.
Putting on those running shoes to cover the distance outdoors is what trail running is all about. Trail running is less predictable than road running, since it does not guarantee a flat, paved route.
Trail running may involve changes in altitude, depending on the location, but it also often has an unpredictable terrain. This type of running requires special shoes to provide support to the feet because of the surfaces, such as rocks, roots, and streams that are commonly encountered.
Health Benefits of Trail Running
Kelly Pritchett, a Doctor of Philosophy in Nutrition and Exercise Science from Central Washington University, claims that both road running and trail running have advantages like better aerobic endurance, enhanced muscular endurance, and an enhancement of one’s mental wellbeing.
Pritchett suggests that the effects on the cardiovascular system are likely the same when comparing trail running and road running, however, further research needs to be conducted to determine if trail running has a more significant effect on the cardiovascular system than road running.
Despite this, scientific research has shown us that participating in trail running has many advantages that go beyond just our physical wellbeing. Let’s take a closer look at these benefits.
1. Promotes Longevity
Good news! A 2020 systematic review has demonstrated that running can reduce the risk of death from cardiovascular and cancer diseases for both males and females.
Pritchett mentions that the review did not examine any specific details such as the volume, pace, duration, or terrain used in running or jogging, however, it did note that running (or jogging) in comparison to not running (or jogging) had advantageous effects on the health of participants and their longevity.
More does not always result in a better outcome when it comes to tracking your miles. The authors suggested that more intensive running may not result in further reduction in mortality rates.
2. Improves Cardiovascular Health
No matter if you are going for a jog or a run, you are using more than just the muscles in your lower limbs. Yes, your heart is a muscle too! Your heart is working hard with each step you take, sending out blood to help you during your exercise while it gradually gets stronger.
A healthier heart is beneficial for achieving success, which has been shown in a 2020 systematic review that suggests a decreased risk of mortality from cardiovascular disease for those who run for any amount of time during the week.
Investigation into the contrast between running on roads and running on trails has the potential to bring to light the cardiovascular advantages of trail running, which is by no means exclusive to it.
Given the increased effort required to traverse different types of terrain, your heart will need to put in extra effort.
The ever-evolving nature of off-road trail running — such as running up and down slopes — can give your cardiovascular health a different boost compared to running on a level road or a treadmill.
3. Improves Muscular Strength and Balance
Amanda Brooks, a running coach and writer of the book Run To The Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock and Loving the Run, says one of the great advantages she informs her customers about to get them to go for a run outdoors is the additional benefit of strength training that the uneven ground offers to work stabilizer muscles.
Pritchett concurs, saying that due to the various types of ground encountered in trail running, runners may experience improvements in their leg strength, stability, and neuromuscular functioning. Additionally, the softer surface of the ground can decrease the amount of stress on the joints, possibly helping to prevent injury.
Pritchett suggests that one should take more care while walking as there is an increased prospect of stumbling over roots or stones. Neglecting hydration and nutrition can have a major impact on one’s ability to make decisions and think clearly.
Having a strong core, powerful lower body muscles, and sturdy ankles are essential for maintaining a good sense of balance. Luckily, trail running fulfills all three requirements.
Exercising on uneven and unstable terrain trains the abdominal muscles, enhances the strength of the legs, and encourages the ankles and feet to form a solid foundation for balance and steadiness.
4. May Reduce the Rate of Some Injuries
It is more difficult on your joints to go for a jog on the pavement than to go for a jog on a gentle surface such as a path. You may be able to decrease your chances of getting certain injuries if you go out hiking on a trail instead of running on the sidewalk.
In 2020, a study looked into the difference between road running and trail running, specifically to see how each affected the Achilles tendon.
The researchers discovered that joggers on the pavement experience increased force on the tendon and reduced shock absorption, which can lead to modifications of the Achilles tendon’s structure.
It might be unexpected to discover that research suggests trail joggers may be at a lower chance of injury relating to running than those who run on roads.
Trail running is better for your lower legs than running on hard surfaces such as concrete and tracks, and the strength and balance needed for trail running can help build your core and knee stability, which can help reduce the risk of ACL injuries.
It is common for running injuries to be caused by too much strain on particular muscles, tendons, or ligaments that they cannot recover from. Trail running helps to avoid this as the constantly changing terrain and direction of forces prevents any one area of the body from being overloaded during the run, thus shielding vulnerable areas from overuse.
5. Trail Running Builds Powerful Legs
For those starting out running, it can help to build leg strength and muscle, however, those who have been running for a while may find that it’s not enough to promote further muscle and strength growth.
Jogging typically uses slow-twitch muscle fibers for endurance; to build greater muscle size and strength, more rapid and forceful movements are required.
Going down a path while jogging requires your quadriceps to work like brakes as you go downhill. Rather than running on flat terrain, going up a hill puts more strain on your gluteal muscles, aiding your body in scaling heights.
Paths that are full of ups and downs require your calf muscles to keep you balanced and help you move forward.
Adding sprints, jumping, and quick alterations to the activity of trail running can help to target the fast-twitch muscle fibers and boost your lower body strength and power to the next degree.
By spending more time on the trail, you’ll not only notice your glutes, quads, and calves becoming more muscle-bound, you’ll also see an increase in your speed, strength, and agility.
6. Trail Running Strengthens Your Joints
In conclusion, trail running increases your strength and power which leads to more stable muscles and joints, thus reducing the chances of rolling ankles, twisting knees, and making your movements more secure while running on trails.
Since trails provide a less rigid surface than concrete pavement, landing on them is more forgiving. Your feet take in less of a jolt when they hit the ground, which can be a huge advantage for runners who want to avoid the jarring effect of running on hard surfaces.
7. Trail Running Can Burn More Calories Than Road Running
Are you hoping to lose weight? Trail running is a great way to burn more calories than running on a paved road as it requires more energy to make your way over uneven ground, stay balanced, and climb and descend hills.
It can be difficult to determine exactly how many calories one burns while trail running as it depends on a variety of factors, but a general estimation is that running on an incline burns roughly 10% more calories than running on a flat road.
Running up a 10° incline causes a major surge in the amount of calories burned in comparison to running on a flat road. That insane incline on your nearby path could be burning double the calories for each second that you toil up it!
8. Boosts Mood and Mental Well-Being
Pritchett suggests that running on trails outdoors is an excellent way to boost your mental health, as it allows you to experience the benefits of “vitamin N” (nature). And the research agrees!
The results of a 2020 study showed that those who ran up to 6.5 miles on trails had better ratings of wellness and health on the surveys they completed.
Although this investigation has its shortcomings, such as the survey being self-reported and the sampling not being diverse, it still supports the prior research.
In 2019, a study was conducted which revealed that both experienced and novice runners preferred certain features in their running environment in order to benefit from the restorative power of the activity. Those features included green and vibrant areas.
Trail running may be just what the doctor ordered! Trail running can be a beneficial way to manage symptoms of anxiety and depression since it involves exercise, which is known to be effective in combating depression, as well as time spent outside in nature, which offers many mental and physical advantages.
Trail running can:
- Reduce tension, anger, and depression
- Increase your energy
- Improve your overall mental health
The contemporary world is filled with monitors, commercials, ringing phones, and a never-ending din of sound. Substituting your jog from a city setting to a pathway can make you feel less anxious and dispirited.
Having a break from the hustle and bustle of life and being in a tranquil, outdoor atmosphere with clean air can do wonders for your physical and mental wellbeing.
9. Trail Running Is Amazing For Your Core
Are you bored of doing crunches and planks, but still hoping to strengthen your core? Hit the trails.
The challenging terrain of uneven footing, quick transitions in direction, and the focus on maintaining balance provide an incredible core exercise. You have to keep all parts of your body tensed in order to stay balanced and handle the different surfaces of trails.
The core muscles stay active throughout your run as if you were in a standing plank position, creating all-over tension. If you want to strengthen your core, running on a trail is more exciting than doing a core workout at home.
10. Trail Running Makes You Smarter
Trail running requires a lot of mental effort, resulting in mental rewards in addition to its positive effects on health and fitness.
Studies have revealed that performing rigorous physical activities that require a lot of mental effort can enhance the senses, working memory, and the ability to comprehend spatial relationships.
In other words, running on a trail can help improve your cognitive abilities, such as boosting your brain speed, increasing your memory capacity, and enhancing your spatial awareness. If you’re looking to sharpen your mental acuity, trail running can be an excellent way to do so, as it engages both the body and the mind, providing beneficial results in both areas.
11. Trail Running Increases Your Endurance
No matter if you are getting ready for your initial 5K or organizing for your next marathon race, you will recognize how trail running increases your stamina.
You must use your small stabilizer muscles in your foot when it contacts the ground to maintain balance, which strengthens the feet and enables them to handle more running with less distress.
By running up steep inclines with a lot of intensity, you can build explosive strength in your legs and raise your anaerobic threshold, which is important for long-distance running.
Make sure to build up to longer trail runs rather than attempting a marathon distance on your first outing. Start slowly, as you would with any other kind of exercise.
Don’t overlook the necessity of having the correct equipment if your trail run lasts more than an hour. You may want to bring along something to eat and a belt for carrying a water bottle.
12. Promotes Community
In a run funk? Gather your buddies and put on your running shoes to hit the trails. Alternatively, why not join a running group to appreciate the social side of running?
Brooks states that trail running can help to bring a sense of pleasure and delight to many runners who usually obsess over the speed they attain on the road.
Although she acknowledges that trail running has certain restrictions when it comes to training for a road race, the advantages outweigh the drawbacks, as we have already seen, and it also offers something that has been missing from many of our lives for the past twelve months: a sense of community!
Side notes
Trail running is a great way to be active while enjoying the outdoors. Trail running not only increases your physical fitness through strengthened cardiovascular and muscular endurance, but it also benefits your mental well-being.
Think about bringing a companion along with you or becoming part of a running group to interact with other people and experience even more of the mental advantages that come with running.
Additionally, don’t forget to equip yourself with the correct attire for your path running experience, whether you’re an experienced runner or a newcomer. This will help you avoid harm, while enabling you to maximize the benefits of your run.
