Many people take to running on the roads because it is convenient. If you are willing to go a little out of your way, it is worth taking the extra time to occasionally seek out a trail instead. Whether it is a technical trail on a mountain side, or a wide, well-groomed trail in a quiet park, here are 6 reasons why you should take your miles off of the pavement, at least some of the time to reap the benefits of trail running.
Increased Balance
Trails are often uneven and covered in obstacles and hazards such as rocks, tree roots, mud, and even the occasional wildlife. In order to prevent stepping on or even falling over such hazards, a far greater level of bodily awareness is required than typically needed when running on paved roads. The greater bodily awareness combined with the constant shifting of your body weight to avoid such obstacles while running will help increase your overall balance and stability.
Stronger Legs and Core
As mentioned above, trail running requires a greater sense of balance. To maintain that balance, more muscle groups are activated throughout your run to compensate for the constant shifting of your body weight including smaller stabilizing muscles in your legs, ankles, feet, and even your core. The constantly changing terrain, constant shifting, and often rolling hills that accompany trails require you to engage different muscle groups more frequently than you would simply running on flat roads. The trails also have less rebound than pavement, requiring the quadriceps, hip flexors and gluteus muscles are forced to engage more than they do on a pavement.
Less Impact
Trail surfaces are typically softer than that of pavement or concrete. As a result, less force is being applied to your body from the running surface will result in lower impact and lower stress. Varying the surfaces that you run on throughout your training may help prevent injuries that occur due to overuse and impact.
Ankle Strength & Stability
The varying terrain combined with numerous obstacles forces greater proprioception and muscle engagement, specifically stabilizing muscles, such as those in the foot and ankle. You can’t strengthen what you don’t work, and often times the monotonous, one direction movement of road running leaves these stabilizing muscles and ligaments underworked.
Avoid Traffic
Running on secluded trails, you will be able to avoid stoplights, busy intersections, distracted drivers, and other hazards that come with traffic on the roads. While there are still plenty of safety tips to keep in mind while on the trail, you are far less likely to encounter man made obstacles and dangers.
Enjoy the Quiet
Leave your headphones at home and enjoy the peace and quiet out on the trail. Many people find the sounds of nature, such as birds chirping or the running water of a stream to be very relaxing. There are a number of health benefits associated with spending time outdoors, including increased happiness, improved concentration, and even improved healing. Appreciate the break from the stress and commotion of everyday life, and even of the crowds and traffic that can accompany road running.
If you are wondering whether or not you should add some trail running into your program or you would like some help in figuring out a training program for you, contact me!
Train Right, Tri Right,
Coach MJ
