The Benefits of Trail Running
Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!
Running on natural dirt trails has many benefits over running on pavement. Joints, ligaments, and connective tissues experience less shearing stress when impacting against grass or dirt trails. Additionally, the non-uniform surface of a running trail displaces energy more broadly into the foot along different connective pathways, distributing the load and reducing chance of acute inflammation and injury. This distributed load strengthens the soft tissues of the lower body uniformly. Importantly, in a world where it benefits to be strong, trail running activates more musculature than pavement running.
The benefits of trail running are:
Builds muscle in the legs
Improves balance and proprioception
Improves cardiovascular fitness
Increases metabolism
Strengthens connective tissues of the body
Improves posture
Improves mood and releases feel good endorphins
Don’t trail run distracted though, you must stay alert and focused which has the added benefit of making the run more enjoyable and more likely to release feel-good endorphins. The direct immersion in nature while on a trail calms the mind and helps train focus to the breath, improving oxygen uptake, running mechanics, and overall performance. It is easier to achieve a runner's high with trail running because breathing mechanics are better are the air in nature is fresher. Being so immersed in nature with the activity and constant deep breathing, trail running or hiking is a fantastic mental health reset that is great at reducing anxiety and depression.
Natural hills and bends provide constant stimulus which keeps engagement high and increases total time spent outside at an elevated heartrate. If a break is needed, simply slow down and maintain a vigorous walk on the trail which is still very challenging to the glutes, quads, and hamstrings.
There are few activities more dense in their intensity than trail running which is why it’s great, and because of this it’s important for best safety to take precautions when first starting or when switching from running on pavement.
How to Start Trail Running
Trail running is an activity that should be built-up to, whether new to running or a seasoned veteran of pavement. Start with distances of a comfortable range, starting only with 0.5-3 miles. Forefoot running with zero toe-drop shoes (or barefoot) is recommended for trail running. Running in these natural barefoot conditions will activate musculature throughout the lower body which is highly undeveloped for most people (and is the cause of many orthopedic and postural issues nowadays). Because of the increased stretch on the connective tissues of the ankle from zero drop shoes care should be taken. Do no run or walk more than you can recover from easily.
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To adapt to the new demands of the trail, slowly build up your weekly running mileage and always run to improve posture and running mechanics, not solely for greater distances or cardiovascular effort. A good maintenance benchmark is a 1.5 mile run. It’s a distance that has real-world applications, such as for escaping from danger, and doesn’t take too long to complete even if only walked. Enjoying a 1-2 mile trail run every 3-4 days, alongside other wellness activities like strength training, yoga, and breathing exercises is enough to stay in good shape as long as a healthy diet is being eaten and fasting is done occasionally.
Trail running can still be a stressful event that requires adequate recovery. The best way to generate a systemic healing response in the body is through the use of heat therapy. Heat shock proteins release growth hormone, healing connective and muscular tissues while reducing inflammation.
Compared to running on concrete or asphalt, running on dirt or grass lengthens the lifespan of the knees and hips by reducing hard impacting stress from heel running on hard surfaces. My Cartilage and Connective Tissue regrowth protocol is popular because of people with knee injuries from either sitting too much or hard running.
What Muscles does Trail Running Activate?
High effort running and sprinting works the deep muscles of the hips, glutes, and soft tissues at the base of the spine. Depending on the slope of the trail and your mood, you’ll often do a combination of hiking, running, and sprinting. For balanced mechanics and posture, develop these foundational muscles through these activities and enjoy the extra resilience.
Trail running is a high engagement activity that is highly stimulating, releases endorphins, engages the complex muscular of the feet, ankles, and calves in a way that is critically missing in modern society, and is a good way to increase metabolism. In all these interactions, trail running builds adaptable muscle and strength throughout the body. Hiking trails has much the same effect.
Importantly for many trail running activates and strengthens the muscular of the foot and ankle in a way to be an antidote for most orthopedic problems. As the muscles and connective tissues develop, the arches of the feet will strengthen and modify into their optimal position. Trail running will fix both flat feet and high arches. Again care must be taken in order to avoid injury when first starting out, but the reward of proper function is worth it.
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Having been an active hiker my entire life who has gone through phases of running trails, I am grateful for the “always on” level of fitness I’ve developed. Hiking and trail running have always been a great compliment for strength training, yoga, and mindfulness practice. Spending time walking and running trails in nature builds an excellent foundation of fitness and meditation that can be carried for life.
Trail Running Hiking Shoes
If you’re an avid trail runner then having a pair of dedicated shoes is best. If you want to hike and possibly run on trail and want good general protection combined with flexibility and movement, then I recommend wearing a pair of minimalist hiking shoes.
The pair that I have (pictured below) has zero drop, a thin sole, and a wide toe box. Hiking and trail running in these is the next best thing to being barefoot but they can also be worn around town. Freedom in movement of the ankle is determined by how tight you lace up the shoe. Lacing a shoe too tight will cut off bloodflow, restrict movement potential, and increase risk of injury (such as rolling an ankle).
A shoe should have wiggle room for the toes, fitting nicely while still allowing room for natural movement.
Tracker FG by VIVOBAREFOOT
Wearing toe socks is best for foot health and grip. The only socks I wear are Injinji Men's Trail Midweight Mini Crew Toesocks. If you’re really serious about your foot health, buy 5-7 pairs and never look back. Regular socks exert pressure inwards on the toes, causing them to bunch up, weaken, and if genetically predisposed can lead to painful conditions such as bunions.
References:
Kulmala, Juha-Pekka, et al. "Forefoot strikers exhibit lower running-induced knee loading than rearfoot strikers." Med Sci Sports Exerc 45.12 (2013): 2306-2313. DOI: 10.1249/MSS.0b013e31829efcf7
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