There's an area called "The Hill of Life" on the trail I run at least once a week. This rocky, sandy, area gains 300 feet of elevation in .3 mile. I get there at the halfway point of a run of 5 and some change. With the sun beating down, I begin my ascent. Concrete slabs alternate with huge rocks, making the hill of life more like the stair workout from hell. Loose rocks slide under my feet, slowing me down as I continue upwards. Then, the trail bends and up I go for more. I know I'm towards the top as my sweat drips down my spine and my heart rate continues to race. Stopping at the top, I know I still am only halfway done with my run, with the perilous descent coming next.
For those of us that run on the roads, trails can seem like torture. The pace slows, roots, rocks, and bends in the trail keep you from a steady pace and force you to pay attention to everything around you so you don't fall. Did I mention you might fall? Make sure to pick up your feet. But trail running can help significantly improve your road running, and help you connect more with solitude, nature, and yourself as you put one foot in front of the other.
You Work Different Muscles
Trail running forces you to dodge roots and rocks, so you're using many different muscles while you're running. When you're moving to the side or bringing your foot higher to get over a tree stump or rock, you're recruiting stabilization muscles you don't use in road running. These muscles need to be strengthened to reduce risk of overuse injuries, which increase in likelihood when you're doing the same motion over and over as in road running. The trails force you to recruit different muscles during your run, helping you become stronger and reducing risk of injury.
You're Distracted During Your Run
The same 3 mile loop in your neighborhood gets old. Running in the same areas can become boring, and if you've started your run wondering when you'll be finished, it may be time for a new route. However, on the trail, there are other things you can pay attention to during your run. First of all, you need to look ahead at the trail constantly so you know what sort of terrain is ahead. Trails often are single-track, or narrow enough that you can't see very far ahead of you like you can during road running, and tend to wind around, so you don't know exactly what lies ahead. These distractions force you to concentrate on what is going on around you, not what you'll eat for dinner, or how tired you feel, or how your day went. Focusing on the present helps you appreciate your run rather than dread it.
Hills, Hills, Hills
Did I mention hills? Most trails, unless you're on a rails-to-trails path, have a few hills. Hill running strengthens the legs, giving you more power to push forward during your road runs and races. The downhill portion builds strength when your legs are in the extension portion of their movement. Downhill running during training helps reduce the pain, contractions, cramps, and soreness that happen in a race situation.
Trails Lessen the Impact on Your Body
Trails offer a softer surface to run on, which is a respite from the hard impact of the road surface. Whether you're tired, sore, or feel an injury coming on, running on softer trail surfaces helps reduce impact related soreness or injury.
You don't have to love nature to enjoy running on the trails. So get out there, find some dirt, and try out some trail running.
