Trail running in details

Trail running is a discipline that involves running on natural terrain at a free pace or as part of a competition. It includes elements of cross-country and mountain running. What peculiarities does this discipline have?

The route

All natural obstacles are preserved in their original form. The most frequent obstacles can be icy streams and boiling mountain rivers, which have to be crossed by wading. Swampy or muddy areas, stony embankments and even steep rocky walls are other types of obstacles. Overcoming such obstacles requires some climbing skills.

On the other hand, such obstacles are not necessary: the trail can stretch along dry forest paths, fields and even the ice of the lake.

The level of difficulty depends entirely on the organizers’ decision: they choose where to build the trail. It is up to them to decide whether to install auxiliary handrails or ropes on the slopes, whether to clear the trail from the logs lying on it, whether to pack in the snow and put a plank on the stream. It is up to the participant to accept the conditions of the trail or look for an easier trail to start with.

Technique

Trail running technique is somewhat different from the technique of conventional running. In particular, when running like this, arms and elbows should be spread wider. This is necessary to better control the balance. In addition, legs should be raised higher because there are various obstacles on the route: roots of trees, rocks, cliffs.

In addition, sometimes you will have to jump forward, sideways, for example, while running through brush or while jumping from rock to rock. At the same time, you should actively work with your hands. Therefore, the technique for each particular runner may be unique.

Requirements for competitors

The conditions imposed on the participants of the race depend on the decision of the organizer and vary from race to race. Regulations are formed based on the complexity of the route, its length and weather conditions.

If the course requires some preparation, the organizer can ask you to prove that you have previous race experience. This is particularly relevant in ultra-marathons, courses on dangerous mountain trails, or races that begin in difficult weather conditions that require a certain level of stamina and endurance.

After confirming your “competence”, the organizer decides whether you are ready for the upcoming challenge, and if your experience is not enough, the application may be rejected.

In the regulations of all trails, there is such a concept as mandatory and recommended equipment. Again, the list is approved by the organizer and depends on the conditions in which the competition takes place.

If the recommended equipment is chosen by the participant at his own risk, the absence of any item from the compulsory list will lead to the fact that you simply will not be allowed to the race. Just think how frustrating it would be to arrive on the other side of the country and find that your sneakers do not meet the requirements!

The list of required items usually includes:

• trail running sneakers;
• high or medium socks with reinforced fabric in the toe area, large pads in the foot area and shock-absorbing inserts in the Achilles tendon area (2 pairs);
• jogging leggings;
• shorts or tights (depending on weather conditions and season);
• thermal underwear (if you plan to run in cold weather);
• compression socks or knee socks;
• a t-shirt or a T-shirt with anatomic cut and flat seams (in winter, it is recommended to wear a T-shirt with a thin fleece, in summer short-sleeved models are suitable)
• a windbreaker or a membrane jacket (organizers of competitions, as a rule, set clear requirements for its minimum weight and level of protection against moisture);
• a rucksack, a vest or a waist bag (depending on the length of the course);
• a headlamp (2 pieces) with plenty of batteries;
• a multifunctional watch;
• sunglasses;
• gloves, the density of which is determined by weather conditions;
• headgear (a cap, a baffle, or a hat);
• a whistle;
• a rescue blanket;
• a folding cup for water;
• a first aid kit that includes elastic bandage, plaster, petroleum jelly, painkillers and other medicines according to individual needs.

Equipment and its condition must be checked before the race at the Start Camp. As for the provisions, your backpack should contain as many carbohydrates and liquids as specified in the regulations, more is possible.

Differences from other running disciplines

Trail running is often closely intertwined with other athletics disciplines such as mountain running or sky running, which offer the same running through natural scenery, but with a decent altitude gain. Trail running itself does not necessarily imply the presence of significant drops in elevation; the trail can run on flat surfaces and even include small asphalt or dirt areas.

Mountain running or sky running justifies its name by the complexity of the route, most of which lies high above the ground, winding along the mountain ranges, passes and plateaus. However, the names of even the most complex races taking place in the highlands often include the word trail, so the term trail running is considered a generic and familiar to describe both the mountain race and the cross-country on a relatively flat rugged terrain.

Safety rules

When getting ready for a trail running competition, it is necessary to follow some rules.

• It is not necessary to hurry.
• In uneven conditions, you should take shorter steps in order to keep control. On climbs, you can change from running to stepping, so that you do not overload yourself too much and use your energy rationally.
• You should raise your feet higher, even higher than the obstacle ahead requires.
• You should only look ahead.
• If there is another runner ahead, keep your distance.
• Be careful on wet surfaces: stones, fallen trees. It is better to try to jump an obstacle than to step on it, because the surface can be slippery and you may fall and get injured.
• If you run alone, be sure to let your loved ones know your route. It is also recommended to take a cell phone to be on the safe side.

Trail running develops coordination, strength, endurance, the ability to maintain concentration for a long time. A runner must always be especially attentive and make decisions throughout the whole distance. It is important to place the foot correctly, make the next step safely, and overcome obstacles that appear on the way.

Thus, this sport is a popular activity that is available almost anywhere.