Training Zone

Trail Running for Road Runners

It’s springtime. The snow is melting, the weather’s getting nicer and it’s finally comfortable to run outside in single layers – maybe even shorts.

It’s wonderful to get out on the road or to the track for some runs in milder temperatures, but trail running is a great option road runners should consider. You don’t have to identify as a trail runner to train on the trails. Canada has a wealth of trails from coast to coast, and if you see yourself as a road or track runner, you should entertain the idea of adding a trail session to your weekly routine.

Road running is great, but let’s be honest, you don’t have to think too much (other than to avoid getting hit by a car). On trails, you have to pay closer attention to your pacing. The constant up-down nature of trail running forces you to constantly evaluate your effort level and pace. If you push too hard up one hill, you’ll likely pay for it later on. Trail running is also easier on your body on the whole and great strength training on the go. When running on the road or track, you primarily use your quads, hamstrings, glutes, calves and hip f lexors. In trail running, you use the same muscles, but they’re more engaged because of the uneven terrain and usually steeper verticals.

You rely heavily on your quads in trail running, especially while descending hills, to keep from tumbling into the bushes. All runners engage their core muscles during a run, but on the trails, a strong core is necessary for stability while navigating roots, rocks and other obstacles along your route. The glutes also help keep you upright and moving, aiding in lateral stability, also necessary to maneuver around obstructions.

Trail running is also easier on the body. On the road, you maintain the same stride, gait and foot strike for the whole run; that’s a lot of repetitive stress on your body, and all of the same muscles and joints are absorbing that impact with each passing step. In trail running, the uneven ground forces you to constantly change your stride, distributing the impact much more evenly throughout your body.

The last (and main) reason you should give trail running a try is simple: it’s fun. Road running can be fun, too, but there’s nothing quite like leaving the pavement behind you and venturing into the forest to navigate a bunch of narrow, winding, undulat ing t rails.

Get into spring the right way and swap out a road session or two for some time on the trails. You won’t regret it.