Trail Running 101

Trail running has become popular in recent years, offering a unique way to experience nature while providing a challenging workout. Did you know that trail running has a rich history dating back to the early 20th century?

A bit of history

Trail running, also known as mountain running, is a sport that involves running on trails or in the mountains, often over rough terrain and steep inclines. The sport evolved from cross-country running, which originated in England in the early 1900s as a way for athletes to train for long-distance running events.

In the US, trail running became popular in the 1970s as a way for runners to escape the city and explore the great outdoors. The sport grew in popularity in the 1990s with the establishment of trail running races and the formation of trail running clubs. Interesting fact: The number of organized trail races grew by 1,000% from 2008 to 2018 globally. It is a popular activity worldwide, with thousands of races and events occurring every year. The sport has evolved to include ultra-distance races, multi-day stage races, and even adventure runs that involve navigating challenging terrain and obstacles.

28km or 18mile at Rancho

What are the benefits of trail running?

1. Improved cardiovascular fitness: Trail running is a great way to improve your fitness, requiring you to work harder (on some parts) than running on flat ground. Running up hills and over rough terrain increases your heart rate and can help to improve your endurance. It’s also good for your strength as you power-walk (yes – from a certain steepness, it’s better to walk. It’s much more efficient) your legs become more muscular.
2. Improved strength and balance: Trail running requires you to engage your core and use your stabilizer muscles to maintain balance on uneven terrain. This can help to improve your overall strength and balance, which can help to prevent injuries. It would help if you were extra careful on the downhills as your legs are getting ‘beaten,’ and that’s a great way to improve strength.
3. Mental health benefits: Trail running has been shown to positively impact mental health, with studies showing that spending time in nature can reduce stress and improve mood. The challenging nature of trail running can also help to boost confidence and enhance self-esteem. Furthermore, trail running is a great way to get away from the hustle and bustle of everyday life and reconnect with yourself. Taking time to enjoy nature’s beauty can help cultivate a sense of peace and calmness that can be hard to find in our busy lives. Ahh… and yes! It’s much cheaper than any psychotherapist/shrink.
4. A sense of adventure: Trail running allows you to explore new places and see nature differently. It can be a great way to break out of your comfort zone and try something new. You can take new routes out of Strava (below are a few good suggestions) and go for a new adventure run.
5. Variety: Trail running offers a change of scenery from the monotony of running on roads or treadmills. You’ll experience the beauty of nature while getting your heart rate up.
6. Low-impact: Running on trails is easier on your joints than on pavement. The softer surface reduces the impact on your knees, ankles, and hips. In particular rough terrain and steep inclines, you will get high impact, but overall, it’s better to run on trails and not paved roads.

Watch out for these aspects

1. Personal Safety : Trail running can be more dangerous than road running because of the uneven terrain and potential obstacles like rocks, roots, and fallen branches. It’s similar to MTB; you want to do it with a partner or a group of people so that you can help each other in case something happens.
2. Weather : In many locations, you will run up in the mountains where the micro weather of the mountain can change rapidly. That can be more challenging in adverse weather conditions like rain, snow, or extreme heat. Make sure to check the weather forecast and dress appropriately. It’s also good practice to always have a pack with a few layers (even thin but water resistant) that you can put in case of a beautiful day in the sun changing suddenly to a snowstorm. Another good idea is to consult with the locals before going for a full day in the wild.
3. Navigation : Trail running can be more challenging than road running because of the need for clear markers or signage. It’s essential to have a map or GPS device. Garmin/Sunnto and other watches allow you to put the entire route and follow it.
4. Wildlife : Depending on where you’re running, you may encounter wildlife like snakes, bears, or mountain lions. At Rancho, we have a family of mountain lions – so you wish to make some noise when you are far from the main tracks. You can buy a simple ball that will do this work for you while you are moving forward.

Some Route Suggestions

1. Alamere Falls half marathon – California falls on the beach.
2. Avenida del Palmar – Sayulita (an hour north to Puerto Vallarta) off-road trails.
3. Granot Galil, Nahal Kziv– At the north of Israel. Beautiful trail run with some flowing waters.
4. Montara Mountain Race at San Pedro valley – A race I did five years ago. Great trails and views.
5. The North Face Challenge Marathon– The Golden Gate National park. The views and the views.

Whether an expert/pro runner or just starting out, trail running is a great way to get outside, clear your mind, and enjoy the great outdoors. Go have fun!