Trail running is a lot of fun. Experience some wonderful scenery, fresh air and a great level of fitness. 

I’ve been trail running now since 2014. This was after doing road events including Melbourne running festival, run Melbourne, run4 the kids and Mother’s Day run. So, I decided to give trail running go as there was an event local to me. Formed a group and signed up. We didn’t know what to expect, how hard it was going to be. And what it took to complete an actual trail running event.

With minimum preparation we gave it a go and all managed to finish. It was an amazing experience running through some wonderful bush lands. It was something that immediately appealed to most of us. The views were fantastic, the tracks were amazing, and the overall atmosphere was buzzing. Having come from a road running scene which is all about large crowds, times, pace and pounding the bitumen. It turned out to be pleasant surprise.

Trail running is a little bit different. You’re running on undulating trails, negotiating creek crossings, running up and down hills. All while negotiating single tracks, gravel paths, rocky roads and everything else that you want to mix in. And don’t forget the local wildlife. With a newfound enthusiasm we now run them often. Like most trail runners eventually do, were seeking new trails. This apparently is what happens when you become the trail runner. You are constantly looking for new and more exciting trials to run while meeting some great people along the way.

Then come the events. Having run many on road, it was time to tackle something different. The best way to find any running event is looking up and scrolling through the running calendar website. This is a great resource to find a location and distance you wish to run. And what sort of terrain.

The benefits of trail running a many.

Physical improvements.

Trail running Improves your fitness because of the terrain that you are running. You could be running downhill, scaling up a steep hill, or you just running through some flowing single trails. This type of terrain is more challenging than a flat road. It improves your fitness because you are constantly working while having to adjust your effort running through winding tracks that regularly change. Unlike running on solid packed bitumen or concrete that is generally flatter. You soon realise It while running uphill on a gravel road. The body is forced to adapt thus improving your fitness and over time your mental fortitude. With consistency you naturally adapt to the situation, with better conditioning and not be forced to stop.

When running road, it’s generally a flatter course where you can set your speed, lock it in and run a nice tempo. However, with the nature of trail running the undulation terrain combined with the disruption that it causes challenges your conditioning resulting in an improvement to your cardiovascular conditioning. While running on uneven ground naturally increases your ankle strength, a nice carry over to daily life. Another is the changes in stride length. Because you’re dealing with all sorts of elements, running over rocks, roots and creek crossing your stride must change. An extra challenge to the body that improves fitness.

When it comes to trail running treat hill work as strength work. Even though you’re not moving as quick your body is working hard with the resistance its pushing against. If you’re not prepared for running hills, you’ll soon realise it’s not about speed but locking in an even tempo and grinding it out. All part of the fun when becoming a trial runner.

Great option for cardiovascular health.

Collectively all those challenges present a nice challenge to your cardiovascular system. An expected bonus to trail running is that your cardiovascular health will quickly improve. As well as a great level of conditioning. It’s just what happens when you get out and about and take on an activity like running which is essentially a full body movement that strengthens one of the most important muscles. Your heart.

For those who have transitioned to trail running from road expect a greater level of strength and endurance. For example, if you’re now doing your long runs on the different terrain your overall strength and endurance will improve just slightly more than road. Running a 20K long run on the weekend on a flat road it’s going to be quite different if you choose to do the same distance over uneven and hilly terrain. Running single trials as a trail runner will work you in ways you have never experienced before. With a trail long run expect a great return on efforts in cardiovascular fitness and long-term health.

Lastly due to the nature of the terrain expect having better balance. A nice bonus compared to road where you’re basically running in a linear pattern. When it comes to trail running, negotiating all the rocks, the roots, creek crossing require more balance improving your cardio because of the extra effort it takes. A bonus that is factored in as part of the trail running experience. Once again, you can thank the terrain.

Health and wellbeing

Trail running can sometimes feel like a short adventure. What struck me first about trail running was the places that it took you and the amazing views. Add the variety of tracks and the scenery from the top the mountains you run up can be impressive. What a wonderful way to connect with nature. It’s one of those activities that you can enjoy while getting fit and healthy. Who in this country doesn’t enjoy connecting with the natural wildlife. Another added benefit to this is the feel-good factor sharing the trails with the many kangaroos, wombats and birdlife surrounding you and keeping company while you enjoying you running through bushland.

Given our recent association with mental health we can appreciate that getting out there taking in some fresh air is great. so, go out and enjoy some spectacular views, they are waiting for you. Run trails while negotiating some wonderful terrain that will certainly have a positive impact on your mental health. This alone is a great reason to get out there and enjoy trail running. I guess that’s why hiking is so popular.

This is where running on trails and road are equally as effective. Who hasn’t felt so much better when returning from a run. It’s great to get outdoors, good for your mental wellbeing any has a positive response in clearing up your headspace. It’s a reasonably easy and cost-effective activity to start with. As you progress with your new pastime over time it will turn into a habit and be your go to in supporting your health and wellbeing.

Getting started with trail running.

When it comes to trial running it’s the same as every other activity. You can certainly go overboard when it comes to the gear that you’re looking at purchasing. And go down that rabbit hole of buying the best first up, not something that I recommend. I’ll just give you the essentials to get you started and get you moving and enjoy your new interest in trail running.

First thing you need is a solid pair of trails running shoes. As you would expect there is a vast variety of option catering from general fitness level through to performance. To start you off my recommendation is to find out whether your favourite brand manufacturers trail running shoes. Best to purchase something that you’re familiar with. Obviously, it’s up to you if you want to buy the top ends first, but I recommend you find an entry level pair that’s cost effective and does the job.

Another essential item is it decent running vest that can either hold a bladder or the two small bottles. These contain anywhere from 300 to 500 mls, which is sufficient to get you going. Once again shop around, you only have to look on the Internet and find more than enough choices. It goes without saying that a comfortable pair of dry fit socks are a must. For those new to running, no cotton please, ever. It causes friction and welcomes blisters.

Naturally if you are running road and transitioning to trial or new to it, a GPS watch is an essential piece of kit. A good one will give you more than enough stats than you will ever need. Lastly, don’t forget to pack your phone or GPS devise.

Be prepared and dress for the elements.

When it comes to warm weather a dry fit T shirt, shorts and sunscreen are a good start. Add the ever-important running cap because it breathes better. You only run once with your daily cap then you realise why this was not a good idea. And don’t forget your dry fit undergarments.

When you are running in the cooler months and hitting those lovely trails a waterproof shell jacket is a must. Something light and breathable. These can range in prices, so do you research shop around and buy the one that’s going to suit. A decent pair of gloves will come in handy as well. You will only experience running in the morning cold once and understand why a decent pair of gloves is a must. Don’t forget the long sleeve T shirt and perhaps a beanie or merino buff.

These are just the basic items to get you started and ensure that you have a comfortable experience when hitting the trails. Overtime like most runners you will talk to other people within your running group and educated on the variety of goods that you can purchase. Happy shopping.

Trail running is for all. Get out there and enjoy the elements.

In summary, start off slow, build your fitness and gain the confidence on the new terrain. Find a local track and run it when safe and practical. Try running with some friends or look up and join a local running group. This is where social media works well as trail people are some of the friendliest around. The most important part about running trials is to get out there and participate. There are many benefits of running. Whether you choose bitumen or trail running, it is important that you get out and participate. It clears your mind, get you fitter, stronger, and moves your entire body causing the buzz you get referred to as the runners high.

I’ve mentioned, there are many events on offer. Just look up the website an find out the many options you have around you. It’s just a matter of doing your research and finding something that suits. Get out there, enjoy the trails weaving through the single tracks and encountering some spectacular views. Lastly, it’s social, a lot of fun, and you’ll meet some great people.