Trail running is a sport that has been gaining attention in recent years, but the number of participants is still small, estimated at around 200,000. (3.09 million people play soccer, and 1.01 million people play baseball.)

It is such a tough sport that Hiroyuki, the founder of 2channel, said, "Trail running is crazy." However, people who are looking for excitement and a sense of accomplishment are fully into it, and I get the impression that there are a lot of trail runners who have a background in marathon running or mountain climbing.

So, in this article, OLENO, a developer of trail running socks and mountain climbing socks, will explain the differences for those who are expanding their horizons from mountain climbing to trail running.

【table of contents】

1. What is trail running?
2. The difference between trail running and mountain climbing/trekking
3. What equipment is needed for a first time trail run?
4. Recommended training methods for beginners
5. summary

1.What is trail running?

Trail running (or TRA for short) is a sport in which you run on unpaved roads in natural areas such as mountains and forests .

It is done in an environment similar to mountain climbing or hiking, but its main feature is that it is basically run-based . Unlike road running, it requires a sense of balance and explosive power because it is run on an unstable footing. Also, because it requires climbing a mountain, it consumes a lot of physical energy and exerts a lot of muscle mass.

2. Differences between trail running and mountain climbing/trekking

item	Trail running	Mountain climbing and trekking
speed	Fast (run)	Walk slowly
Equipment	Lightweight and compact	Heavy equipment and safety
the purpose	The joy of running and the sense of speed	Enjoy the scenery and nature
Physical energy consumption	High (aerobic exercise)	Relatively low
risk	There is a risk of falling	Low to proceed cautiously

Trail running is a sport that allows you to become one with nature while enjoying the sense of speed, but it consumes more energy than mountain climbing and requires simple, lightweight equipment . Also, while mountain climbing allows you to enjoy nature at your own pace over a long period of time, the appeal of trail running is that you can get a sense of accomplishment in a short amount of time .

3. Equipment needed for your first trail run

When beginners try trail running, it is important to have the right equipment. In another article, we explain what equipment beginners should have if they don't have the money.

[A must-see for trail running beginners] The equipment you should definitely buy for your first trail run

1. Trail running shoes

Regular running shoes are slippery and dangerous. Mountaineering shoes are designed for long periods of walking and carrying heavy loads, and are heavy, sturdy, and designed to provide strong ankle support, so they are not suitable for running. Therefore, it is best to choose shoes specifically for trail running . Trail shoes feature a sole with good grip, which reduces the strain on your feet .

Famous manufacturers: HOKA, ALTRA, SALOMON

2. Quick-drying clothing

By choosing clothing with excellent sweat absorption and quick drying properties , you can prevent sweat chills and run comfortably. The amount of sweat you lose is extraordinary compared to road running or mountain climbing. However, if you stop or take a break due to the difference in altitude, your body heat will be lost all at once.

In summer, wear a breathable shirt and shorts , and in winter, wear a windproof jacket . Even in summer, if you are going to a mountain with an altitude of over 1,000m, it is better to bring a thin windproof jacket.

summer

winter

3. Trail running socks

Unlike mountain climbing or road running, trail running puts a lot of strain on your feet, and you're likely to have constant foot problems, such as socks that tear easily , blisters , and the like . For this reason, it's important to enjoy trail running by choosing socks that are extremely durable , and also optimal for the distance you'll be running , the season , and the characteristics of your feet .

I'm sorry to introduce our own product, but at OLENO, we develop and manufacture socks specifically for trail running, and they are worn by many runners, beginners and advanced alike. We are particularly particular about the design of our socks, which are resistant to wear and tear and provide firm support for the feet even when worn for long periods of time. We hope you will take a look to see what kind of socks we make.

OLENO Trail Running Socks Lineup

4. Hydration

Trail running is a long-term exercise, so hydration is essential. Make use of hydration packs and soft flasks . It is especially important to hydrate frequently in the summer to prevent dehydration. I carry 700ml (2 x 350ml soft flasks) even in winter.

5. Running backpack

Pack a lightweight trail running backpack to carry basic snacks and emergency supplies, as well as warm clothing, energy bars, and a first aid kit.

6. Headlights (for night use)

If you are going on a trail run in the evening or at night, a headlamp is essential . Since the sun sets early in the mountains, be sure to bring extra batteries. If you are participating in a trail running race, a headlamp may be a required item for the event.

4. Recommended training methods for beginners

1. Start short : Start with a 5km course and gradually increase the distance.

2. Practice walking and running on mountain trails : Instead of jumping straight into running, try running lightly on the trails.

3. Consider the balance between ascents and descents : It's easy to gain speed on the descents, so practice while paying close attention to your footing.

4. Get used to the equipment : It's a good idea to test ride with the actual equipment before the actual event.

5. Include strength training : Strength training, especially in the lower body and core, can improve balance and prevent injury.

6. Enter a trail running competition : Having a goal will motivate you and make it easier to continue. If it's a race of 10km or less, I think you can finish it even if you just enter it.

5. Summary

Unlike mountain climbing, trail running is a sport that allows you to enjoy a sense of speed and accomplishment. When trying trail running for the first time, choosing the right equipment is important. In particular, OLENO's trail running socks support a comfortable run and are recommended for beginners.

It's also important to enjoy the ride at your own pace without pushing yourself too hard. Why not try a new challenge while experiencing the joy of running in nature?

OLENO Trail Running Socks Lineup