By: Paige Dolan
This past weekend, I raced The Legend Trail Half Marathon. I love running trails, but this was actually my first trail race. The race itself was so fun, but what I find even more enjoyable is running on trails for training. I’m a triathlete on AM’s Multisport Team, and I use trail running year-round to make me a better athlete. I wanted to share a few ways trail running can elevate your training too, no matter what you’re training for.
First, trail running is good for the body. I use trails to mix up the type of surface I’m running on. Dirt or gravel paths are much softer on the body, and it’s a welcome break from all the pavement pounding. Depending on the terrain, trail running also forces your stride to constantly adjust. This strengthens stabilizing muscles and improves balance.
Trails often include hills, which bring even more benefits. Rolling hills help build endurance and strength, while steeper climbs are perfect for developing power. On my runs, I’ll pick a steep hill and do four to six 30-second hill strides, jogging back down between each one to recover. The whole workout takes less than 10 minutes but makes a noticeable difference in power output over time. Plus, doing sprints uphill is easier on the body. You can generate a lot of force without the same level of impact as running hard on flat ground.
The physical benefits of trail running are great, but what keeps me coming back are the mental benefits. Trail running is peaceful. I love being surrounded by nature, the trees and the quiet. The scenery makes time fly by and always tempts me to go further to explore more. The terrain and views add much needed variety to training runs.
It’s also a mental reset. We can all get caught up in our pace and data, but trail running takes that pressure off. Running on trails is naturally slower with twists, turns, climbs and descents. Because of that, I find myself running more by feel and end up enjoying the workout more. It always makes me gain a bigger appreciation for the sport and helps me get out of training “ruts”.
I hope that this article has sparked some interest in exploring your local trails. Next time you’re feeling stuck in your same workout routine or wanting to build power go run on trails! A few of my favorites are Al Sabo, Kal-Haven trail, or the Vasa Trail system outside of Traverse City (pictured in this article).
Athletic Mentors