Variety is always good. So the following applies to runners: off into the forest or up the mountain! If you have neither one nor the other in the vicinity, you can simply spice up the normal running circuit. This is how trail running works.
Across country, across meadows, hiking trails, roots and stones instead of always just on beaten paths: trail running demands more from joggers than a leisurely lap in the park or on the street – and that’s good: running is more demanding in terms of coordination. If you want to do trail running seriously, you should prepare well and buy the right equipment. An overview.
From classic forest running to trail running
«Trail running begins where the asphalt or concrete path ends,» says Urs Weber from the trade magazine «Runners World». Like so many other things, the term spilled over from the US market. But he’s not really new. The classic forest run is actually what the Americans now call trail running, says Weber.
Choose the route according to your own ability
If you want to try this sport, you should have some running experience, says orthopedist and foot surgeon Thomas Schneider. The different ground conditions in the uneven terrain required a frequent change of pace and step, which increases the risk of injury. He therefore advises at the beginning not only to choose the routes according to your preference, but also with regard to your own ability. The body slowly adapts to the unevenness of the terrain.
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The benefits of trail running
The soft terrain is easy on the joints
Then, the softer terrain, as opposed to asphalt, can offer many advantages for runners. For Thomas Schneider, this includes the joint-gentle surface, which also strengthens the ankles and ankles.
The entire musculoskeletal system is used
In the same way, trail running trains more muscle groups at once, which puts strain on the entire musculoskeletal system. In addition, according to the orthopaedist, runners strengthen their balance and core stability and improve their ability to coordinate and concentrate.
The brain is challenged
«The brain is also more challenged because it has to anticipate how to place the foot in order not to injure itself,» says sports medicine specialist Lutz Graumann from Rosenheim.
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Prepare for trail running
That’s why Graumann advises beginners to train their self-awareness through so-called proprioceptive training. Well suited are, among other things, the one-legged stand or balancing on a rolled-up towel.
Thomas Schneider also recommends good preparation – especially for trail running in alpine areas. Strength and stability exercises are suitable for this, so that you can still move safely on inclines and scree. In addition, he recommends preparation courses for athletes for the best technique to protect themselves from running errors. However, only the right clothing can offer protection against unexpected changes in the weather in the mountains. This includes, among other things, the right footwear.
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trail running shoes
A variety of trail running shoes can be found in stores. A main distinguishing feature is usually the coarser profile of the outsole, says Urs Weber from «Runner’s World». «Trail shoes that are recommended for the average runner have a tread depth of up to six millimeters,» says Weber.
A deep profile is important, but not the only decisive factor
It should be noted that if shoes with a large tread depth hit wet stone, it is often very slippery, since the ground contact area of the outsole is comparatively small. Weber therefore recommends that you approach it carefully when you wear it for the first time.
The Swedish manufacturer Icebug specializes in non-slip shoes. Trail shoes have to work uphill, downhill and on a wide variety of surfaces, explains Germany Managing Director Mathias Basedow. There should also be more space in the toe box so that running downhill does not become a torture.
First trials in trail running possible without special equipment
For the first attempts in the new terrain, however, no new equipment is required, says Basedow. If you don’t have trail shoes, don’t let that stop you from running through the forest, adds Urs Weber. «This also works with the vast majority of running shoes.»
According to Basedow, profiled shoes are an advantage on a river bed or on designated paths. «Just like a map or a mobile phone in case of an emergency.» Mountain paths and spectacular trails also require a certain amount of stamina.
Here you should have additional equipment with you, such as a hydration pack and first-aid kit, says Basedow. Poles could also make the tour easier. The coordination is more demanding and you should exercise a certain amount of caution, especially at the beginning.
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Urban trail running in the city – variety counts
A change of the usual rounds is always a good idea. «I would recommend everyone to try out different surfaces and running environments to find out what is good for you and what is not,» advises sports medicine specialist Graumann.
And if you don’t have a hilly forest nearby, you can integrate the ups and downs into the city run. «It can be a run up the stairs or a slope up a hill on the sports field,» suggests Urs Weber. And: «It’s also possible with normal running shoes without any problems.»
With material from dpa