1. Trail Running Covers Tough Terrain
Although some trails lead you through smooth, gentle terrain, most of them are more demanding. Mud, hills, mountains and scree are just a few of Mother Nature's obstacles you can expect to encounter during your runs. Of course, many runners relish the challenge of dashing up dirt-choked switchbacks, but be warned: any trail, no matter how docile or subdued it may seem, poses a potential health risk. Potholes, loose rocks, cantankerous critters and poisonous plants abound in the wild, so keep your guard up and stay alert.
2. Don't Overdo Your Training
Trail running is definitely fun--the beautiful scenery, protected wildlife and verdant forests surrounding the nation's trails are inspiring and invigorating. Indeed, the chance to feel in touch with nature is one of trail running's most alluring qualities. However, you'll need to watch your mileage and intensity during your runs, especially if you're a beginner. Overtraining causes short-term burnout and can eventually lead to serious injury, so listen to your body and treat it well.
3. Trail Shoes Are a Step Ahead of Road Shoes
Unlike road running shoes, trail running shoes offer a unique set of features specifically designed to carry you over rough ground. The outsoles of these shoes have sticky rubber lugs and studs to keep you glued to the trail, and the uppers are both durable and breathable. Brands like Salomon, The North Face, Merrell and Montrail specialize in trail shoes and offer a wide variety of styles to accommodate the different gaits and foot shapes of their customers. Some trail shoes also offer the guaranteed waterproof protection of Gore-Tex.
4. Trail Running Beefs Up Your Legs
One great benefit of trail running is the added strength you get from tackling rugged tracks. The first major challenge you'll notice are the hills--ascents and descents of thousands of feet aren't uncommon, especially on mountainous trails in national parks. Running on trails strewn with rocks or crossed with roots also forces the small stabilizer muscles in your legs into action. The resulting workout combines the benefits of aerobic, strength and balance training into one streamlined package.
5. Gear Up Before Hitting the Trails
Depending on the length of your run, you'll want to bring a couple necessary items with you on the trail. Water, of course, is essential; the fickle weather and challenging terrain of the great outdoors means you'll need plenty of the wet stuff to keep you hydrated. If the trail you plan to run travels through patches of tall grass or brush, bring along a pair of gaiters to keep burrs out of your shoes. Sunscreen, UV-protectant clothing and a ventilated hat are also helpful in shielding you from the sun's potent rays. Also, if you're heading into unfamiliar territory, remember to bring a map and compass.
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