What is trailrunning and why you should try running in nature.
The motto of the trail running is: "Lace up your sneakers and count the kilometers in nature". The difference between running on the road and running outside the city is that running outside the city is unpredictable, which means that you may not always run on a flat road.
Although height differences can occur both when running on the road and outside the city, depending on the location, running in nature can also have unpredictable terrain with surfaces (such as rocks, roots and streams) that require special shoes designed to support your foot during a special workout of this type.The health benefits of trailrunning
Science has shown us that cross-country running really brings health benefits that go far beyond our physical health. Let's take a closer look at these advantages.
Promotes longevity
Good news! Running was associated with a lower risk of death associated with cardiovascular and cancer diseases in both men and women.
Improves the health of the cardiovascular system
Regardless of your type of running, you move not only the muscles of your legs. Yes, the heart is also a muscle! With each step, your heart pumps blood to support your workout and strengthen over time.
Improves muscle strength and balance
One of the best benefits of running in nature is an improved training for flexor muscles.
Given the diverse terrain with trailrunning, runners may see improvements in lower limb strength and balancing ability. In addition, such running reduces the impact on the joints due to a softer surface, which, in turn, can reduce the risk of injury.
But we advise you to move with more care, since there is a greater risk of tripping over roots or stones. This is especially true when people neglect water and snacks for energy, because the decision-making process and cognitive abilities are disrupted.
Can reduce the number of injuries
Running on the road is harder for the joints than on a soft surface, for example, on a trail. In fact, you can reduce the risk of certain injuries by choosing a trail rather than a sidewalk. If we compare road runners with runners in nature and specifically analyze the effect of each of them on the Achilles tendon, it will be found that road runners have higher loads on the tendons and less depreciation, which can lead to changes in the structure of the Achilles tendon.
Improves mood and mental well-being
One of the best ways to get your" vitamin N " (natural) to improve mental health is to run outdoors on trails!
Both experienced and novice runners prefer a certain environment to get a recovery from running, including green and busy places.
Can improve communication
Take your friends and run together or consider joining a running group to embrace the social aspect that running can provide.
Trailrunning can bring back fun and joy to many runners who have been concentrating on their pace a lot alone and were focused on training.
How to benefit: tips for trailrunning
If you are new to trail running (or running in general), we offer tips to ensure that the training is carried out correctly!
Buy good sneakers for trailrunning
Firstly, sneakers are necessary, because they provide additional traction, which is necessary when going off-road. For those runners who are used to the road, it is very important to take a slowdown and do not forget to lift your legs.
Adjust the pitch
Lifting your legs is an obvious thing, but long-distance runners are used to high speed. The peculiarities of the natural terrain will slow down your pace in any case, and you will need to pay special attention not to how fast you are moving, but to whether you raise your legs high so as not to trip over rocks and roots.
Use energy and water strategically
For those experienced runners who participate in competitions, there is a special need to monitor dehydration, neuromuscular fatigue, inflammation, muscle damage caused by exercise, and glycogen depletion.
In order to prepare your body properly, you need an adequate intake of carbohydrates and water during training. In the end, if you can comfortably conduct a trailrunning training, you will have positive emotions from it. Otherwise, you may never want to try it again.
Result
Trailrunning gives a great opportunity to go outside and make the body move. Trailrunning not only improves your physical health by increasing cardiovascular and muscle endurance, but it also bodes well for your mental health.
Consider taking a friend with you or signing up for a running club to socialize with others and get more benefits that running can give. And, last but not least, remember, whether you are an experienced outdoor runner or a beginner in this style of running, you definitely need to wear proper equipment (for example, off-road shoes) to prevent injuries and at the same time get the most out of running.
