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, has stated that "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】
- What is trail running?
- The difference between trail running and mountain climbing/trekking
- What equipment is needed for a first time trail run?
- Recommended training methods for beginners
- 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 overworks 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. Difference between trail running and speed hiking (fast hiking)
| item | Trail running | Speed hike/Fast hike |
|---|---|---|
| speed | Fast (7-12km/h) | Slightly fast (4-6km/h) |
| Equipment | Lightweight and compact (minimal gear) | Medium weight and emphasis on stability (trekking poles, etc.) |
| the purpose | The joy of running and the sense of speed | Scenery, a sense of accomplishment, and a walking meditation |
| Physical energy consumption | High (especially on the heart, lungs and legs) | Medium to slightly high (emphasis on endurance) |
| risk | There is a risk of falling | Points to note regarding leg and back fatigue and prolonged activity |
Both activities have in common the point of "running/walking in nature", but they are activities with different purposes and styles. It's best to choose according to your preferences and the conditions of the day. Trail running is for people who value competitiveness and improving their cardiopulmonary function , while speed hiking (fast hiking) is ideal for people who want to enjoy the scenery and a sense of accomplishment while minimizing the burden on their body and who like long periods of activity .
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 beginners should wear if they can’t afford it.
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 the feet, and you are likely to have constant foot problems such as socks that tear easily , blisters , and the like . For this reason, it is important to enjoy trail running by choosing socks that are extremely durable , and also optimal for the distance you will 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
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Start short : Start with a 5km course and gradually increase the distance.
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Practice walking and running on mountain trails : Instead of jumping straight into running, try running lightly on the trails.
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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.
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Get used to your equipment : It's a good idea to test drive with the actual equipment before the actual event.
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Include strength training : Strength training, especially in the lower body and core, can improve balance and prevent injury.
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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?
