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Advantages of trail running
Trail running is the perfect workout, blending both physical and mental work. It can be a unique experience that gives you a break from everyday life, especially if you’re based in a city. More than just a workout, it’s also a great way to boost your mental health and is a lot kinder on your joints than road running, so it’s no surprise that more people are taking it up. We understand just what a positive experience it can be, and we have you covered with our trail running guide.
If you are a road runner, you’ll find that trail running can be significantly different, so the first step before heading for a trail run is to understand the differences between the two and finding out which one is right for you.
Fitness benefits
The physical health benefits of trail running are endless. Due to the varied terrain and elevation gain, your body works harder than during a regular run. Trail running can benefit your legs, balance, flexibility, your core and muscle strength and even your agility. It’s a full body work out with incredible views.
Due to the uneven terrain, inclines and rapid changes in direction, you’ll need to keep your body engaged. This helps to develop both your core and leg muscles. Trail running will also help your footing, keeping it strong and solid as you keep an eye on where you’re running. This has added benefits to your balance and flexibility.
Trail running is also a great compliment to any road running schedules and training you might have. Trail running tends to be softer than road running, meaning less stress on your body and less risk of an injury. Not to mention it’s great to build strength and endurance to help your general running.
Mental health benefits
Not only is trail running good for your physical health, it’s also great for your mental health. Don’t underestimate the impact of being outside and running on a trail. It gives you the opportunity to connect with nature and experience some beautiful scenery that you might not otherwise. The cool fresh air, the views from the trail and the silence around you are all you need to disconnect from the everyday, helping you reset from day-to-day stresses you have.
Additionally, trail running helps with improving your brain power. As you switch between terrains and actively think about your next steps, the focus and attention required will help to improve your thinking.
Exercise and being outdoors has been proven to manage anxiety, and trail running combines them making it extra beneficial. Getting out and away from other pressures and stepping away from a screen can help you switch off. And the exercise will get you moving and improve mood thanks to the positive endorphins.
How to stay safe while trail running
Whether you’re a beginner or a trail running veteran, there are key things to consider ensuring your trail running experience is as safe as possible.
Keep an eye on weather and be prepared. If you expect a long run and expect to be out late, take a headlamp, while if it looks like it will be a colder or wetter day, be sure to pack a jacket or additional layers. Also pack water, especially if it’ll be a warmer run, to avoid any dehydration.
We know we said trail running is a good way to stay away from screens, but you also want to make sure you know your route. Being prepared by not only knowing your route, but also having a GPS device, weather your phone or watch. If you think you’ll be out of range, keep a paper map on you in case too. Getting to know your route beforehand will also alert you to any dangers on the way, for example if there will be a water crossing or any local wildlife that could pose a danger.
While running, make sure you’re looking ahead and being aware of surroundings so can see any obstacles or dangers ahead such as loose rocks. This can also mean not listening to music or having your volume on low so you can stay aware.
Running with someone also adds an element of safety in case one of you needs to call emergency services. But if you prefer to run solo, tell people where you’re going, your route and when you’ll expect to be finished. This will let people alert emergency services if something goes wrong.
What gear do you need
The next most important thing to prepare is your trail running gear. Having a good pair of running shoes will help deal with the unpredictable terrain so having the right trail running shoes, which are sturdy and reliable, is key.
The best shoes are those that are lightweight, durable and flexible, to help you stay agile, with cushioning to help with impact and stability.
The Cascadia is a durable shoe that offers great traction on any terrain thanks to the TrailTack outsole rubber outsole. It is adaptable and cushioned, making it a dependable trail running shoe.
The Caldera is a good long distance trail running shoe. Like the Cascadia, it offers cushioning and is lightweight. It also has TrailTack, making it versatile for any terrain.
There are more trail running shoes available, so check out the rest of the range to find the best trail shoes for you.
Weather on trail routes can also be unpredictable so having some layers is key. Pick from waterproof and insulated jackets to help keep you warm and dry, no matter the weather.
Finally, be sure to have enough water, electrolytes, gels and snacks to stay hydrated and keep you energized. And be sure to find out more about the trail gear you need with trail running, you get the benefits for your body and your brain. There are trails across Europe, and the diverse terrain means there are differing effort levels, meaning there’s something for everyone to take part in and enjoy.
Read what our Brooks trail runners have to say as well, from their favorite trail shoes to top tips for beginners.