q&a section do you really understand trail running

I. Trail Running vs. Road Running: Which is More Grueling?

It is often said, 'Running makes you poor for three generations, trail running ruins your life.' Transitioning from road running to trail running might seem like just a change of scenery—from flat roads to rugged mountain paths. However, trail running requires higher running capabilities and physical conditions.

 

1. Trail Running Requires Good Anaerobic Endurance

Road running mostly takes place on flat roads, with occasional slight inclines, but the overall gradient is not significant. Road running primarily tests your aerobic endurance, which is the ability to maintain a constant speed. Trail running, on the other hand, involves significant terrain variations, making it difficult to maintain a constant speed. Uphill is slow, downhill is fast, which can be seen as a special form of interval running. Interval running requires good aerobic endurance and a certain level of anaerobic endurance, which is the ability to tolerate and quickly eliminate lactic acid.

 

For example, during uphill running, you need to overcome your body weight, which inevitably leads to a rapid accumulation of lactic acid in your body. Without good lactic acid tolerance, you will quickly become extremely fatigued. Therefore, to improve your anaerobic endurance, you need to do more interval runs and uphill training to become a high-level trail runner.

 

2. Trail Running Requires Mastery of Uphill and Downhill Techniques

The running posture we usually talk about is actually flat running technique. For road running, you only need to develop good flat running technique. However, the uphill and downhill techniques in trail running require specialized learning and practice. Only by mastering these techniques can you climb steep slopes more effortlessly and descend quickly and safely, saving time. Therefore, compared to road running, trail running is more technically complex and requires more practice to become a skilled trail runner.

 

3. Trail Running Requires Flexibility and Coordination

Stability is the main feature of road running, while trail running often involves more complex terrains. This requires good flexibility and coordination to constantly adjust and change body movements according to environmental changes. Therefore, daily training should incorporate more flexibility and coordination exercises, rather than just rigid running.

 

4. Trail Running Tests Overall Fitness

Road running is a typical cardiovascular endurance exercise, and good cardiovascular endurance is the decisive factor in road running performance. Trail running, however, is based on cardiovascular endurance but also requires a more comprehensive physical fitness. In addition to flexibility and coordination, good strength, excellent balance, and superior body flexibility are also essential for trail running.

 

5. Trail Running Requires Injury Prevention

Most running injuries are chronic, such as patellar tendinitis, Achilles tendinitis, and plantar fasciitis. Acute injuries are rare in running. Trail running is different; the uneven terrain and steep ascents and descents can lead to sprains, muscle strains, and cuts. Severe injuries can include fractures and joint dislocations. Therefore, trail running is considered a high-risk sport for injuries, requiring good physical fitness to protect yourself as much as possible.

 

Compared to road running, trail running is more challenging. It is not just about longer distances and more winding paths. Perhaps it is this difficulty that makes trail running more grueling, yet many people still see it as the ultimate goal of running.

 

II. What are the Differences Between a Marathon and Trail Running?

The psychological peak in a marathon usually coincides with the 'hitting the wall' phase. When nearing collapse, enthusiastic spectators cheer you on, and fellow runners in the same situation push each other to the finish line. In trail races, the course is surrounded by lush vegetation, and you hear the wind. At your most exhausted, you have to climb steep slopes without companions or cheering crowds. The greatest psychological support often comes from within. Psychologically, trail running is much tougher than a marathon.

 

1. Distance and Route

Marathons are divided into full and half marathons. A full marathon is a fixed distance of 42.195 km, and a half marathon is 21.0975 km. Most start and finish at the same point, though some have different start and finish locations. Trail races have various distances based on categories: under 50 km, 50 km, 100 km, 168 km, 330 km, and even longer.

 

2. Course

Marathons are usually held in cities on flat, paved roads, featuring city landmarks and buildings. There are markers along the way, so getting lost is rare (except for wrong turns). Trail races take place in mountainous areas with significant elevation changes, often calculated in kilometers. The scenery is primarily natural, occasionally passing through villages. Participants face rocky paths, stone steps, leaf-covered trails, slippery boardwalks, and single-plank bridges, sometimes even crossing water. Steep slopes may require climbing.

 

3. Weather Factors

Marathons are rarely canceled due to weather. Trail races, however, are entirely in natural environments, and the course can change significantly with the weather. In extreme conditions, organizers may cancel or modify the course to ensure participants' safety.

 

4. Region

Marathons and trail races are held in various regions. Special regions can affect the body. For example, high-altitude areas require caution for altitude sickness, low-latitude humid areas require heat and electrolyte balance precautions, and cold regions require hypothermia and frostbite prevention. Trail races, being longer, make participants more susceptible to natural factors. Preparation for the region's conditions and self-rescue skills are essential.

 

5. Supplies

Marathon participants do not need to carry water and food, as aid stations meet their needs. Trail races are different; organizers require participants to carry a certain amount of food and water. Both have aid stations providing water, sports drinks, and electrolyte-rich fruits or supplements, but trail race supplies are more abundant. In 100 km races, participants can store their preferred food at gear change points, reducing the weight carried and providing personal supplies.

 

6. Equipment

For a marathon, basic gear includes running shoes and a sports vest and shorts. Some even run barefoot. Trail running requires more than just shoes for safety and performance. The core equipment is trail running shoes, which differ significantly from road running shoes. They prioritize protection, anti-slip, and grip over lightness and aesthetics, with wind and water resistance to handle various terrains.

 

To transition from road running to trail running, you must be mentally and physically prepared. Blindly following trends is irresponsible and burdensome to others. Besides strength and mountain training, exchanging experiences with seasoned runners is essential. Post-race sharing sessions are great for gaining information and coping strategies.

 

III. What Equipment is Needed for Trail Running?

1. Trail Running Shoes

Marathon shoes focus on long-distance comfort and foot support. Trail running shoes emphasize foot protection and sole grip, with a harder surround and deeper tread patterns designed for different terrains.

 

2. Hydration Pack

Essential for trail running. It carries water, food, and necessary clothing and mandatory race gear.

 

3. Poles

Unlike trekking poles, trail running poles are lightweight and foldable for easy carrying. They are not essential but can save energy if used correctly in a race.

 

4. Headlamp

Used for night races. Some races start at night, some last for dozens of hours, covering day and night, and some go through low-visibility forests. In foggy conditions, a headlamp is indispensable.

 

5. Insulating and Windproof Layers

This refers to thermal functional clothing and outer windproof and waterproof jackets. Outdoor weather can change rapidly, with sudden temperature drops, strong winds, and icy paths. Without adequate warm clothing, hypothermia is a serious risk. Organizers mandate appropriate clothing based on local climate, and participants can bring additional gear as needed.

 

IV. What Training is Required for Trail Running?

Trail running requires solid basic fitness, good coordination, and strong muscle strength. Practicing techniques for special terrains is essential for good race performance. Basic training is crucial, with specialized training and technique enhancement, using scientific heart rate monitors or wearable devices to track fitness and performance for continuous improvement. Trail running training includes aerobic endurance, LSD long-distance slow runs, and interval training.

 

1. Aerobic Endurance Training

Aerobic endurance training is like laying a foundation for a house. It takes time but is crucial for building basic fitness. It cannot be rushed. Over 70% of weekly training should be aerobic running to gradually build aerobic capacity, muscle strength, and bone density. This can be done on tracks, roads, or parks.

 

2. LSD Long-Distance Slow Runs

LSD long-distance slow runs should be done once a week. Low-intensity but long-distance training builds stable fitness and long-duration running ability. Trail running often involves rugged paths and steep slopes, making it 1.5 to 2 times more demanding than flat road running. Without sufficient training, it can be very challenging.

 

3. Interval Training

Besides being longer than road running, trail running requires more interval transitions to handle diverse environments. Training should include aerobic exercises, muscle endurance, and high-intensity cardiovascular capacity. Interval training combines high and low-intensity exercises. Runners can start with the famous Yasso 800 method to effectively improve fitness and high-intensity cardiovascular capacity.

 

In addition to aerobic running, core muscle training is essential for runners. A stable core enhances jumping, bending, and turning movements, increasing speed and strength while reducing injury risk. Exercises like squats, planks, lunges, push-ups, and burpees help burn fat, boost explosive power, and stabilize core muscles.

 

V. What are the Differences Between Trail Running Shoes and Marathon Shoes?

Trail runners face uneven terrain, including grass, mud, hard soil, and gravel. It's crucial to wear shoes that fit well but not too snug to avoid blisters and black or broken toenails. Ensure your toes don't hit the shoe's front. Trail running involves jumping, twisting, and lateral movements, so trail shoes have special designs for the sole, hardness, grip, and durability.

 

Generally, trail shoes enhance the sole and shoe body's wrap and strength. The upper emphasizes breathability to handle the heat from long runs. For muddy or gravel races, the sole should have large, deep treads for traction. For dry forest or hard soil races, shoes with fine tread patterns improve efficiency and grip on stones and rough terrain.

 

Marathon shoes are characterized by soft, elastic soles and breathable, non-waterproof uppers, with a soft toe area to protect the toes. They are the most comfortable for long-distance running. Marathon shoes are highly specialized and not recommended for other sports like ball games or outdoor activities like hiking.

 

VI. Why Do More People Prefer Trail Running Now?

If a marathon lets you get to know a city, trail running lets you truly experience nature. On the trail, you can feel the warmth of the morning sun, see beautiful sunsets, endure scorching heat, and shiver in the rain. At night, you run under a starry sky, hearing the sounds of small animals in the forest.

 

Trail running allows you to appreciate nature's beauty and feel its power. You will face various weather conditions, with wind howling in your ears and cold winds numbing your fingers. This instills a sense of respect for nature, prompting thorough preparation and determination to overcome race challenges.

 

If a marathon helps participants surpass themselves, trail running enriches and reveals oneself. From pre-race training to packing, analyzing race routes, making plans, and validating them during the race, you learn when to persist and when to withdraw. Each race offers valuable lessons. If a marathon is a documentary of every step of 42.195 km, trail running is a story, with unique experiences and events in each race, worth reminiscing.

 

VII. What Practical Tips are There for Trail Running Races?

Facing complex environments, beginners often worry about uneven terrain causing sprains or becoming overly tense, leading to stiff joints and injuries. While trail running involves varied and complex terrains, trained runners usually have more flexible joints and bodies. Maintaining correct posture, lowering the center of gravity, and following these tips can help avoid injuries and become more familiar with the activity.

 

1. Stride Length

In road races, longer strides increase running efficiency. In trail running, long strides make it hard to react to uneven terrain. It's recommended to reduce stride length to 85-90% of normal, using short steps to adapt and move quickly. For a 1-hour trail run (or 5-8 km), strides can be longer. For longer distances, shorter strides conserve energy.

 

2. Uphill Sections

Adjust your upper body lean angle based on the slope. The steeper the slope, the more you lean forward. The smaller the angle between your body and the ground, the smaller the relative leg lift angle, reducing the burden. On non-staircase slopes, reduce stride length and use a steady rhythm to achieve optimal displacement efficiency and avoid muscle fatigue. When dodging left and right, use slight waist twists for balance and momentum.

 

3. Downhill Sections

On downhill, stairs, and large jumps, lower your center of gravity to reduce impact on your feet and knees. Spread your arms slightly for balance. The more balanced your body, the lower the risk of falling. Avoid holding objects like water or phones, so your hands can react and cushion falls or obstacles.

 

VIII. What is the Fundamental Difference Between Trail Running and Road Running Training?

The biggest difference between trail and road running is the course environment, leading to fundamental differences. Road running is almost a straight-line, high-power, high-heart-rate output, while trail running involves more interval transitions. Even with the same distance, trail running is 1.5 to 2 times more tiring than road running, requiring stronger muscle endurance.

 

Road running emphasizes horizontal body movement, while trail running involves vertical movement due to the varied terrain. Different muscles are used, leading to different training needs. Trail running uses more diverse muscle groups, and using road running methods for trail running can cause injuries due to incorrect training.

 

Road races and track events train speed, using inertia for acceleration. Trail running trains muscle strength, as it involves non-linear movement and requires many muscle groups for direction changes. Leg strength and technique are needed for uphill and downhill sections. Climbing stairs and sprinting hills can build muscle strength, along with cardiovascular and circulatory system training.

 

IX. Is the Injury Rate for Trail Running Very High?

Trail running injuries are varied and can be categorized as one-time, long-term, and sudden injuries.

 

1. One-Time Injuries

Common one-time injuries include slips, falls, trips, and cuts. To maintain focus and not overlook your abilities in pursuit of speed, choose the best route based on experience, using 2-3 different running methods for the same section.

 

2. Long-Term Injuries

Knee injuries are common in trail running due to frequent jumps, causing significant and frequent knee strain. Strengthening the quadriceps can reduce knee impact.

 

Many people, including doctors, warn that trail running severely damages knees. However, with training, physical ability and muscle strength improve, potentially reducing knee damage. Some runners still have knee issues due to not gradually increasing running volume or incorrect posture, causing ligament and tendon strain.

 

3. Sudden Injuries

Sudden injuries in trail running include animal attacks and stepping on sharp objects. While less predictable and more severe, risks can be minimized with education, experience, and proper gear. Correct exercise concepts, improved basic fitness, knowledge, and equipment can reduce injury impact and enhance the enjoyment of trail running.