Outdoor fitness trend 2022: trail running

Trail running – more than just running

Being active outdoors and playing sports has been more popular than ever for some time now – not least because of the pandemic. A current, though admittedly not entirely new, trend is trail running! Anyone who finds jogging too monotonous should try the varied sport of running off-road. Changing surfaces, inclines, declines, and obstacles provide both physical and mental challenges.

What exactly is trail running?

The English word "trail" means something like track or path, and "running" refers to running. So, running a trail. Generally, trail running is understood as running off-road on unpaved or rough terrain. The path or terrain can be interpreted very freely. Runners run on narrow trails in the forest, along riverbanks, or in the mountains. Even in the city, you can find trails: city parks, stairs, railings and walls for balancing, or park benches and concrete bollards for jumping over.

However, for environmental reasons, it is not advisable to walk off-trail, i.e., away from existing paths.

Who is trail running suitable for?

Whether you're a beginner or an experienced runner, fit or less so – everyone can find their trail! Trail running is basically suitable for everyone, as you determine your own route and pace. Simply setting off and exploring the area is actually the best way to find suitable running routes. However, people with chronic pre-existing conditions should first have a check-up with their doctor to ensure that running is suitable for them.

What equipment is needed?

For short runs right outside your door, all you really need are trail running shoes. These are essential equipment because if the ground is slippery or soft, you need a more robust tread and a harder sole than with regular running shoes . For longer distances, runners should buy a running backpack , which makes it easy to carry drinks, snacks, and clothing to protect against rain or cold. Running backpacks are designed to fit snugly against the body so they don't get in the way while running. A first-aid kit and a mobile phone for navigation or emergency calls can also be useful.

Trail running – healthy for body and mind

Exercising in nature is good for both body and mind; this has been scientifically proven. Trail running, in particular, benefits the cardiovascular system and the musculoskeletal system , as the body has to compensate for uneven terrain, overcome inclines and obstacles. Furthermore, running off-road is gentler on the joints, and the entire musculoskeletal system is engaged – making it an excellent full-body workout. Trail running also has a positive effect on the mind. Firstly, the varied terrain, such as rocks, grass, or roots, demands a high level of concentration and attention , inevitably leaving the runner no time for their mind racing and helping them switch off from everyday life . Secondly, experiencing nature and the exercise itself are mood-boosting .

Tips for trail running beginners

Beginners should take it slow and ease into trail running , running at their own pace and enjoying themselves . It's best to familiarize yourself with the route first and then gradually increase your speed to avoid injuries. Trail runners should always keep an eye on the trail and run with anticipation to prepare for changing terrain and avoid surprises when it suddenly becomes slippery or an obstacle appears. Runners must remain focused to avoid twisting an ankle or tripping. Trail runners should take shorter steps, lean their upper body slightly forward, and actively swing their arms while running. Pace yourself, as trail running is significantly more strenuous than jogging. Therefore: it's better to run over obstacles than to jump over them!

Reference: lzf, Bene_