Tackle the Trail, Rejuvenate the Run

Maybe that treadmill has made you start to sympathize a little too much with your kids pet hamster.  Maybe you’ve simply become physically and emotionally weary from running your usual circular route, dodging the same old cars, buses and heckling children.  Perhaps you’re just looking for a way to breathe new life into your old running routine. 

The truth is that for both new and experienced runners, trail running offers a number of benefits that can help you enjoy your running more, protect yourself from injuries, and even improve your race times on the roads and on the track.  With the warm weather finally arriving it’s the perfect time to consider mixing in some trail running to your routine.  Along those lines, here’s some food for thought.

Benefit Your Health...

Unlike road running, which due to the repetitive pounding can cause overuse injuries, running on the trails will improve your strength, balance and stamina.  Moreover, trail running surfaces are much softer than the asphalt or concrete you'll be pounding when knocking out miles around town. Softer surfaces mean fewer injuries, not only due to lower impact forces, but also because you'll build more strength in the muscles that help stabilize your lower legs. The result?  You become less injury prone. No path is the same, as they are often uneven, scattered with tree roots and rocks, and perhaps a few creeks and puddles to test your hurdling ability.

Improving Your Technique...

Studies show that running on uneven terrain causes you to take shorter, quicker strides and land more on the forefoot than the heel. These adjustments are helpful when you're running on any surface. Shorter strides, a faster stride rate and mid-foot landing requires less energy and allows for faster acceleration than heel-toe running with longer strides.

Breathe Easy...

Just as important as the physical benefits, trail running can help to relax and rejuvenate the mind and body as well.   Whether you’re running on a local fire trail or weaving through a thick blanket of trees, running on the trail certainly beats pounding the pavement around the concrete jungle.  Additionally, when you’re running the trails, there’s less stress about your time and pace.  This allows you to enjoy your run, which is a major component in maintaining consistency in your training over time.  You may also find that the solitude of your surroundings mixed with the diversity of the terrain also lets you tune into your body and form... rather than just getting through your run, you become one with the run. 

Set a New PR...

Concerned with improving your times?  Looking to set a new PR?  Then giddy-up my friend because trail running can actually help make you faster. Most trail running involves hills and lots of them. Running uphill makes you stronger, it’s 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.

Getting off the roads and on to the trails is one of the best things you can do for your running. Whether you`re aiming to enjoy your running more, build your strength or run faster times, trail running can be an enjoyable and relaxing addition to your running program.

Where do you start?

First thing’s first.  If you're hitting the trail, you are going to need a pair of shoes that are ready to let your body run efficiently and naturally while gobbling up serious terrain.  As an Altra Ambassador I’m proud to suggest the Lone Peak, Lone Peak 1.5 and the Superior from Altra Zero Drop footwear.  As with all shoes in the Altra line-up, these three trail minded kicks feature a natural foot-shaped design that provides for maximum foot relaxation and speed, while the Zero Drop™ platform gives you stabilization and better form.

Most running shoes are built on a 2-to-1 heel-to-toe ratio (twice as thick in the heel as the forefoot). Zero Drop footwear by Altra has been built on a 1-to-1 ratio meaning that the heel and forefoot are the same heights off the ground just as Mother Nature intended.  Once you try them on and experience the difference of fit and feel, you’ll wonder why every shoe isn't designed to follow the natural contours of your feet.

Now that you've found the perfect trail shoe, it’s time to take a look at a map to see what green spaces are near you. You don’t need to be located at the doorstep of Yosemite or the Grand Canyon to get in some work on the trail.  Take a look around your city, even your neighborhood.  Look for canal paths, woodlands, a hill or a park - and you’ll be almost certain to find a path leading you to an all new runners high!