It can be all too easy to take the convenient option and hit your usual running route for a training session, clocking up mile after mile on the same familiar path. The thoughts of switching things up and hitting the trails for a run instead can seem like a somewhat daunting prospect.
However, this doesn’t have to be the case. Trail running does not necessarily mean heading out into the great unknown and running for hours through the wilderness along exposed mountain ridges. There are ample marked forest trails and woodland walking routes around Ireland that are easily accessible and perfect for getting started with trail running.
Trail running has numerous benefits over road running, which includes improving your strength, performance and technique while also reducing your risk of injuries and boosting your mental and general wellbeing.
Check out our 6 Great Reasons to Start Trail Running and swap those boring pavements for some exciting trails.
1. Build Your Running Strength
Getting out onto the trails will build your strength in a much more functional manner than hitting the gym for weight training. Hills will create a natural form of resistance for your body and are perfect for developing muscular strength and power in your legs. The resistance from the extra elevation gain in your runs will also strengthen your heart and cardiovascular system too.
The benefits of trail running are not confined to going uphill either. When you run downhill, you can put multiple times your own body weight of force through your leg muscles. Downhill running is also unique as it involves a particularly high intensity of eccentric muscle contractions, where the muscle is in a lengthened position when it contracts.
Even running on flat trails has it benefits over traditional road running. The twisting and turning nature of trails along with the varying conditions of terrain underfoot and natural obstacles that nature leaves lying about will encourage a much more dynamic workout. This will strengthen your stabilizer muscles, feet, joints and core.
All of this will in turn help to improve your overall speed too. If you develop your strength and endurance to the point of being strong and powerful on the hills, you will naturally become more economical, and hence faster, when you return to running on the flat roads afterwards.
2. Improve Your Overall Running Performance
Trail running can be a great way to naturally fix your running technique. Many new (and seasoned) runners tend to over-stride and land with an over emphases on a heel strike. Running on uneven terrain and up hills can help to correct this as it will encourage you use a shorter and quicker stride while spending more time on your mid-foot and forefoot.
Improved focus is another benefit of trail running. With traditional road running, it can be easy to zone out for a brief moment from time to time but with trail running you never know what lies ahead. You need to be fully aware of your foot placement with each step to avoid injury from tripping on roots of trees, loose gravel or slipping in mud.
With the terrain and conditions underfoot constantly changing and the regular switching from uphill to downhill running, it makes trail running a far more dynamic style workout than traditional road running. The knock on effect of this will be improved coordination, agility and balance, making you an all-round better runner.
3. Reduce Your Injury Risk
Trail running tends to be far less impactful on your body compared to running on roads or paths. This is partly down to the ground beneath your feet generally being softer and absorbing some of the impact from your foot strike, and also due to your running stride being shorter and causing less impact in the first place. Removing as much impact as possible will reduce the level of stress you put on your joints, tendons and ligaments, which are all high risk areas of injury for runners, especially endurance runners.
If you were to compare the feeling after a long distance trail run to a similar distance road run, you should feel like your muscles have had a good workout from the trails whereas you may feel like your feet, knees and hips have taken a small beating from a run on the roads and paths.
By running up and down hills and over diverse terrain you will strengthen those joints, ligaments and tendons making you less prone to injuries in the long term.
4. It’s A Low Cost Sport
When it comes to a low cost / high return exercise, trail running is undoubtedly hard to beat.
It is a relatively cheap sport to get started with as there is no charge for using running trails in Ireland and the clothing and equipment requirements are pretty minimal. The only associated cost is the fuel used to drive to your start destination, and even the parking is usually free at the trail-heads.
If you decide that you would like to compete in some trail running races then you can become an IMRA (Irish Mountain Running Association) member. Their annual membership is only *€10 and registration fees for many of their races start from only €7 per race (or €5 for juniors & OAPs.) *Prices as of Sept 2023
If you are sticking to marked trails which are generally flat and solid underfoot, then all you need is some comfortable runners, shorts, a sports top and (weather depending) a light jacket. Most of us will already have these items in our wardrobe anyways.
However, if you are planning on hitting tougher, wetter and more technical trails then you will need the extra grip and protection that comes with specific trail runners and a high quality water-proof jacket.
If you plan on venturing further afield onto unmarked trails and covering longer distances then you may want a GPS watch to track your movement and aid with navigation. You may also need a backpack or hydration pack to carry a drink, some snacks and your phone and keys.
Some trail runners see the sport as being a little more raw and pure, keeping their kit requirements to a bare minimum, whereas others will want the most modern GPS trackers and latest innovations in clothing. Neither outlook is right or wrong so feel free to treat yourself to as little or as much kit as you like.
5. Boost Your General & Mental Health
“Green exercise” refers to undertaking physical exercise in natural environments; like hiking, kayaking, cycling and of course trail running. There are both physical and psychological health benefits to be gotten from green exercise.
Exposure to sunlight combined with physical activity is thought to increase our body’s serotonin levels, a natural mood enhancing chemical that increases our feeling of happiness and wellbeing. Numerous studies have also suggested that spending time in the great outdoors can reduce your anxiety and stress levels too.
The fact that you are out in the open countryside away from built up areas will inevitably mean you will be away from both vehicle and pedestrian traffic. This means less noise, no stopping at junctions, no crossing roads and no dodging other runners, walkers or cyclists. Basically you get to avoid all the little things that can cause annoyance and raise your cortisol levels when running on the roads.
Spending time in the countryside is good for your lungs and respiratory system too. Being out on the open trails also means that you will be breathing in cleaner air compared to running on the road as you won’t be breathing in emissions from passing traffic. In general there are less air pollutants in rural areas than in urban areas.
Trail running will expose us to lots of natural sunlight which boosts our vitamin D levels, something many of us in Ireland are deficient in. Between our time spent in work and the poor weather conditions we experience throughout the majority of the year, we just don’t get enough sunlight on our skin.
The amount of calories burned from trail running is quite high in comparison to other sports making it an ideal activity for fat loss, which will be of interest to those who might struggle with weight management.
Lastly, there is the joy or discovery that comes with trail running. Most of us repeat the same old routine day after day in the same surroundings and then when we train, we repeat the same route over and over, adding to that daily monotony. Trail running allows you to explore and discover new tracks, trails and routes in your local woodlands, forests or mountains and experience some of the best scenery nature has to offer.
6. Become Part Of A Community
Trail running can seem like quite a solitary sport, and much of the time this can be true when it comes to training. However there is actually quite a large community of trail and mountain runners in Ireland.
IMRA (Irish Mountain Running Association) are the governing body in Ireland for the sport of mountain running. They arrange weekend races right throughout the year from January to December and introduce midweek races from late spring to late summer. There are races located right across the country. Races are not just for elite athletes either, with both amateur and seasoned runner’s alike, taking part for fun and the social aspect.
Before and after races is a great opportunity to meet other like-minded outdoor enthusiasts. Chatting with other runners is also an ideal way to learn about new routes and trails and to pick up some new training and gear tips.
To Sum It All Up…
We all know the importance of keeping our mental and physical health in the best condition possible and the sport of trail running will benefit both.
By switching from the roads to the trails you will be building a stronger, more durable body which will be more resistant to injuries while maintaining a healthier heart and cardiovascular system. You will also develop a healthier mind-set, reducing your stress levels and increasing your happiness and overall sense of wellbeing. You will also get the opportunity to rediscover the joy of discovery and exploration that seems to be missing from our lives these days.
And all of this comes at a minimal cost to your pocket.
Hopefully we have done enough to sell you on the benefits of trail running and if you would like to take part in a Trail Race then check out a list of upcoming races here.
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