One common concern for runners is the health of their knees. The constant jarring effect exerted onto this joint from repeatedly pounding the pavement can take its toll over time. Though most running shoes provide lots of cushioning, the impact of running can still be felt in the knees sometimes, especially if you already have knee problems. Trail running is an alternative to street running and offers several health benefits.
Running and Knees
The knees are put through a rigorous test with every stride you take while running. Each joint must withstand the pressure of up to eight times your body weight with each running step. That is approximately equal to 1,200 lbs. of force for a 150-lb. individual. Factor in the distinct running style of every person, which can further add to the stress on the knees if bad running technique is used. Furthermore, the repeated jarring can exacerbate any past knee problems or injuries. Combined, these factors could make for a good argument against running altogether.
Trail Running
Even though an unpaved trail may not be right outside your doorstep, finding one near you may be worth the effort to help reduce the amount of stress your knees undergo when you run. Compared to paved streets or trails, unpaved trails are generally softer and provide less resistance during running. Your feet sink in slightly upon impact on an unpaved trail, which partially absorbs the force of your stride. This helps cut down on the pressure your knees must endure -- something that can make running long distances a noticeably more pleasant experience for you.
Muscle Workout
Trail running not only helps save your knees from intense jarring, but it also intensifies your muscle workout. Trails are almost never straight and even. They generally include various inclines and declines, roots that may stick out of the ground, tree branches, water obstacles such as streams and puddles, and a variety of other natural elements. Such terrain typically doesn't allow for steady, paced running. Trail running incorporates lots of jumping, twisting, directional changes and pace variations, which gives you a more effective overall workout. It can also improve your sense of balance.
Trail Running Surfaces
Trails can consist of a variety of surfaces. Some trails are simply worn down dirt trails that were formed by hikers and other runners. This type of surface is generally packed down and moderately hard when dry. Such trails are often narrow, which means you'll have to keep an eye out for branches or rocks. Many parks or rural areas feature bridle paths. The size of gravel that was used in forming the path should be fairly small to make it safe for running. Gravel that is too big makes running difficult and could cause you to twist or roll an ankle.
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