How to become a trail running fan (2023)

Go patriots! Off to the 49s! Go Buccaneers! Go Broncos (yes, the Broncos could use all the help they can get)! Did you catch yourself cheering silently with me? Or against me? Have you donned your NFL jersey of choice to show where your allegiance lies? Or just put on that jersey your family gave you for Christmas that they want you to wear more confidently than your own last name. Without your team colors, you can't get caught by your family on game day. Especially not from grandma.

This is American football pales in comparison to the zeal of European "soccer". Your identity, the characters you look to for inspiration, the stars who know how to navigate the field and get away with the game-changing game exist within your team. Or at least you hope they do.

Maybe you're not a football fan (American or European). My guess is that there is still one athlete character whose story you know or admire. From humble beginnings in Compton, California, the Williams sisters have risen to stardom in the glamorous sport of tennis. Sir Lewis Hamilton overcoming the pressure to fit into the traditions and style of Formula 1 to find an authentic version of himself and become arguably the greatest Formula 1 driver of all time, or Michael Oher's rough upbringing with an abandoned father and an addicted pro NFL player mother (check out his story in The Blind Side with Sandra Bullock). Hopefully they are NOT referring to Tiger Wood's transition from a tiger to a "cheetah" (if you get what I mean), but maybe that's an example of how sports gossip can be entertaining, and for some, it's worth watching sports watch tabloid drama.

How to become a trail running fan (1)

Fans of the 2017 World Mountain Running Championships. Photo: Richard Bolt.

Simple and adventurous to take to heart

Trail running fans? Yes, there is such a thing and has been for well over 100 years. Trail running's fan base is a small group, but it's global and the people involved in the sport are a passionate bunch who typically enjoy post-race beers and aren't afraid to get dirty in the mud. World Athletics estimatesThere are over 20 million trail runners worldwide. Compared to the fan base and billions of dollars worth of media deals in football, basketball, tennis or other major sports, trail running fans might go unnoticed, but that doesn't mean this community doesn't show their passion for the sport at the same level as everyone great sports.

There is a core group of trail running enthusiasts who wear perforated racing singlets to honor the iconJim Walmsley Western States 100 Mile Endurance Run-Look, or those who created an Instagram meme page YaBoy Scott Jurek to poke fun at the sport on behalf of one of its greatest legends,Scott Jurekor a lesser known but closer to my home in south-central Colorado, 7,000 Feet Running Companyhumorous spoof site, Dollar Store Anton, where store owner Andrew Walker impersonates ultra-running legend Anton Krupicka to provide some laughs and excitementlokale Trailrunning-Communityin Salida, Colorado.

Additionally, more trail running stars than ever are gaining mainstream media attention, like Courtney Dauwalter, who found herself chatting about overcoming personal demons and entering the "cave of pain" on the world's most-streamed podcast.The Joe Rogan Experience. Dauwalter's presence on this podcast demonstrated that the achievements of trail runners are not only appreciated by those who run (or by those who know enough about the sport's characters to create entertaining Instagram memes), but that such incredible feats as Dauwalter's 240 mile run through the desert and mountains of Moab, UT to beat all the men and women at the event by over eight hours can inspire everyone. Not to mention Dauwalter's bubbly personality which makes her a great ambassador for our sport.


Many elite trail runners I've met follow a simple "foam, rinse and repeat" with their way of carrying themselves - they do crazy things, talk about it humbly and dream up new crazy adventures while sipping a few beers drink with friends. This is the life of many of America's best trail runners. Who wouldn't admire their simple, adventurous, and fun spirits? There may not be that many people who know the sport or it's about the same amount of money, but those who know trail running know why it's cool.

Because of its nature as a participatory sport, trail running attracts fans in a different way than most other sports. Participatory sports, as the name suggests, are those in which the majority of fans participate in the sport rather than just watching it. Even on the biggest stages in trail running, suchWestern States 100 Mile Endurance Run,UTMB(arguably trail running's "Super Bowl"), competitors share the same starting line. Although elite runners are often at the forefront, all runners share the same stage and compete against each other.

This is unlike the NFL Super Bowl or NBA Finals, where only a select handful of athletes have the opportunity to compete. Trail runners have the opportunity to race their heroes like Kilian Jornet or Sally McRae on the sport's biggest and most storied stages - although perhaps Kilian and Sally are far enough ahead that they could stop for lunch at a restaurant and play pool , pull a few tabs, play a few rounds at the gym and still have time to finish before you.

It is also unique in that many of the most important trail running competitions in our sport have become respected competitions due to their rich and unique grassroots history. Fans want to be part of or participate in the history of their favorite races to ensure those races are passed on to the next generation. In the United States, many of the most historic races actually started out as dumb challenges or cash bets. Colorado'sKendall Mountain Runwas inspired by a 1908 Barbet to see if it was possible to reach Kendall Mountain Summit (13,066 ft) from the base town of Silverton (9,318 ft). California'sDiveThe race began in 1905 with a contest among members of the San Francisco Olympic Club. The Western States 100 Mile Endurance Run was originally a 100 mile horse race until Gordy Ainsleigh appeared at the starting line without a horse and ran 100 miles on foot, inspiring others to do the same and leading to the first official Western States 100- Foot races in 1977.Mount Marathon, which has been held annually in Seward, AK for the past 94 years, began with a bet between two "sourdoughs" to see if it would be possible for anyone to climb the 3,022-foot Mount Marathon in under an hour. The loser of the bet would provide the crowd with drinks.

At their heart, many of these grassroots trail races have garnered fans drawn primarily from their local communities, with a handful gaining mainstream exposure. Fans appreciate the rich history of these events and the life they bring to their communities. There is no such thing as fair weatherhard rock 100Fan. These fans are die hard and will endure to compete and watch in any weather, from sunshine and heat to snow and hailstorms, knowing they are part of the tradition that keeps this historic race and our sport alive receives. Most of these races also offer little prize-money incentive for elite athletes and forgo big corporate contracts that change the low-key feel of the event. These races endure unnecessarily large SWAG bags or absurd amounts of course markings, inflated arches and fences demonstrating the mentality: branding, branding and more branding. If you've ever competed in a Spartan Race you know what I mean. Races like the Mount Marathon don't offer prize money to race winners, but time and time again the event attracts exceptional athletes who head to Alaska to return home with the bragging right to conquer the world's toughest well as some bloody knees.

How to become a trail running fan (2)

Photo: Magdalena Bogdan.

The future of trail running fandom

The reserved mass sport character of the sport is changing. For better or for worse, more money and corporate involvement brings new types of athletes and fan engagement. Organizations like Ironman have acquired UTMB (Did you see the extensive “light show” and 100 miles branding Hoka One One and Ironman added to the event this year?). The Salomon Golden Trail Series has also dramatically increased prize money and paid for elite athletes' travel and accommodation to its events to create marketable world and national series events for top trail runners to compete around the world.

(Video) How to Get Sponsored (and why you might not want to)

Mount Marathon Race Director Matias Saari talks about balancing the momentum of staying true to grassroots history while moving forward.“Our breed is now 94 years old and tradition is very important. It's a small town and the people of Seward and all of Alaska are very proud of this race. We are old school and we will stay old school. Despite this, the race is enjoying growing popularity in the USA and internationally. Big names in our sport including Kilian Jornet and Ricky Gates played a huge part in bringing this race international exposure and publicizing the race in 2015 when they came here to race. We recognize that there is growing interest in the race internationally, but we also want to balance this with tradition.”

Business machines are fully geared towards marketing trail running as a "big thing". Elite athletes strolling around downtown Chamonix for a croissant, saucisson or du bon vin during UTMB weekend must wear dark sunglasses and large hoodies for fear of being recognized and overwhelmed by media attention and autograph sessions . This is already happening to a handful of athletes like Jim Walmsely or Zach Miller at high profile events. I can say from experience that walking 100 yards from point A to point B at a trail race expo with Miller is slower than stop-and-go rush hour traffic in Los Angeles. Once Miller's fans have found him, it will be a long journey to get anywhere, perhaps longer than the race.

More money in trail running has allowed better media coverage and more spectators among racers. Just as fans watch ESPN for sports news, trail runners are looking for ways to catch up on the action of major trail running events. Much of this is still done by word of mouth, e.g. B. by talking to your trail running enthusiasts or friends or by visiting your local running shop. Runners also find out about news in online publications such asiRunFar,Trail Runner Magazine,Magazine ultra run, popular YouTube channels such asThe Ginger Runner, Seth DemoorsDaily running vlogsorVO2max productions, and your humbleATRA Trail Newsfeed. Freetrail is also another online platform that encourages fan participationFreetrail-Fantasie(comparable to any other form of fantasy sports games) and fan voting for the best trail runners of the year.

Podcasts are another great way to keep up with the latest news, training tips, and race stories from top athletes. Check out oursDirectory of trail running podcasts.

But of all the ways trail running fans are getting involved with the sport, for the past two years, live stream technology has been all the hype, creating interaction between fans from around the world like never before. live streams ofEquivalent to 250, received tens of thousands of views during its 122-hour live stream. I can speak from experience as I was at the event (Read my post-race summary here) that viewers were tuned in for 24 hours each day up to the 122-hour limit.

Meanwhile, viewers engaged in live chat commenting on the superpowers of race winner Annie Hughes' signature bucket hat, and the consensus was that she wore it better than Jim Walsmley at the Western States 100. Hughes, your fans held on to the hat for the rest of your running career. The newer 2023100K FlagThe live stream drew similar viewership and hundreds of comments, leading to entertaining discussions among fans, including:

  • "Is Santa Hat Kid back?"
  • "Canyon Woodward looks kinda like Scott Jurek after a month on Survivor"
  • "I prefer nicknames to real names. Easy Dog, Stringbean, etc."

People engage in a fun way with live streams that add color to events both on-site and from wherever fans tune in from around the world.

How to become a trail running fan (3)


Two-time world champion in mountain running Joseph Gray. Photo: Richard Bolt.

Supermen and men conquer mountains

Michael Jordan. Lindsey Vonn. Mia Hamm. Every sport has its super athletes, and that's one of the reasons fans tune in to watch sports. Ask yourself, is there a sport that you care about because you see a certain superstar? For me it's tennis because I see Roger Federer. His graceful footwork patterns position his body through dance-like movements in a powerful, athletic "ready position" charged with potential kinetic energy. As the ball gets closer, he unfurls his body, unleashing that stored energy through his body and transferring it into his fully extended racquet to hit the ball in front of him. He swings his racquet through the ball and finishes the shot with the racquet behind his back. It's an art of timing, precision, and graceful yet deadly power.

Trail running super athletes inspire awe by testing human limits outdoors in a way few humans have ever done. The human fascination for the challenges of the "mountains" gives trail running athletes strength. Even those who don't understand trail running understand the difficulties of scaling mountains - let alone dancing effortlessly over shaky ridges, as in videos with Kilian Jornet (WARNING:These videos can create a queasy feelingfor fear of heights or a dangerous "I want that too" attitude for adrenaline junkies).

I envision the "super athlete trail runner pose." The arms stretch towards the sky and balance the body. Both feet in the air, just above a wickedly jagged boulder of granite jutting out of the ground. The extended front foot lowers to the ground, perfectly finding that one patch of solid ground that doesn't look like shards of broken glass or lopsided, bumpy rocks and roots twisting ankle. The pose is heroic. Anyone who hikes, runs, and dances so effortlessly among the beautiful but menacing mountain and wild landscapes is some sort of super athlete worthy of respect. Even if you don't know anything about basketball, watch Michael Jordan throw a ball and you just know. Legend. Watch Jornet dance on ridge lines. Legend.

Trail running has been around long enough to rank mythical legends, individuals who took the sport to new heights and created stories for fans to tell and retell. Matt Carpenter, Ann Trason, Anton Krupicka, Timothy Olsen, Anita Ortiz and Ellie Greenwood are some of the many American trail running legends who have forever made a name for themselves in the sport and helped define and transform their respective generations in the sport . For some, their names are engraved in the history of specific races, such as B. Carpenter at "America's Mountain" Pikes Peak for his eighteen combined victories in the Pikes Peak Marathon and Ascent races (twelve marathon and six ascent victories). In the trail running world, I don't think it's a stretch to say that it's actually "Carpenter's Mountain" and not "America's Mountain".

Fans, especially young fans, need trail running lore and characters to look up to to inspire the next generation of trail runners. 17-year-old trail running phenom Sebastian Salsbury, who won the 2022Nine Trails 35 Mile Runcredits his early involvement in trail running with his role models in the sport, such as 2011 World Mountain Running Champion Max King, and his access to trail running videos that inspire him to one day run the Western States 100 and compete at the highest level participate in the sport. Two-time world mountain running champion Joseph Gray has also taken to social media to speak openly about the importance of showing up as a black athlete in a white-dominated sport, and giving hope to other young black athletes to find their place in trail running.

In addition to inspiring super athletes, trail runners also become fans of the sport because of their humanity. Trail running is an inherently "raw" sport. Dirt. sweat. Smelly shoes. Friends and family who accompany their runners may see them at their lowest lows and highest highs. They'll take on tasks like grooming exposed skin by scrubbing or blistering, scooping hot ramen into their mouths, and hoping they can mostly make it rather than messing up their whole face (although a little bit of food on their face is inevitable). trail running, especially for those with beards) and maybe even help them put Squirrel's Nut Butter in dark crevices that nobody expects to touch in public.

(Video) Rucking | Fan Dance Training 2022

But it also helps these athletes through their lows to reach great heights, which is what makes this sport so wonderful. Race director Craig Thornley has said if more people were spending time on itThe golden hour, the final hour before the 30-hour cutoff time at the Western States 100, the world would be a better place. I urge him to explain more and he replies:"You see humanity. These are people with jobs, families and not necessarily athletic, but I love watching this fight in the last hour. It's this juxtaposition of human exhaustion and human achievement. If you don't cry during the golden hour, something is wrong with you. It is wonderful."

Trail running at its best is more than a win-or-lose sport. It's about struggle and perseverance on a basic human level that we can all understand.

How to become a trail running fan (4)

US women win gold! Photo: Richard Bolt.

What stories would YOU like to hear?

Storytelling has the power to transform sport. We as fans have the power to define our sport's media and the stories they tell, which in turn defines the nature of the sport of trail running. Look out for the most influential trail running media like Salomon Golden Trail Series and UTMB. The names "Maude", "Kilian", "Nienke", "Remi" or "Courtney" are mentioned umpteen times in each of their video scripts and there is no question that their story revolves around marketable race winners. While it's common for sports media to focus on winners, let's not forget that trail running has the potential to tell so many other interesting stories. Here are a few that come to mind:

I don't want to throw the Golden Trail Series or UTMB under the bus, so to speak, but as our sport grows, mainstream trail running media is expected to tell more traditional "winner's perspectives" because that's what's most consistently shown to draw viewers. But you as a fan can always demand more from your media. Look for the most inspirational stories, whether they're front or back. Encourage our media to describe trail running for the adventurous, resilient, and humane sport that it is and not just tell another “win/lose” sports story. Stories like Mira Rai or Ricky Gates are the ones that have “legs” that you can listen to, read, or watch over and over again for inspiration as to why you run trails.

Aside from being an outside fan, the absolute best way to instantly become a fan of the sport is to attend a trail running race in person. Consider volunteering at an aid stationa local trail race. The trail running community is special. You'll experience the weirdness, devotion, humor and raw sense of human endurance from the top to the back of the pack. There's no turning back once you become a trail running fan. You'll be dancing on ridgelines, running 100 miles, and following trail running meme sites before you know it.

Die PostHow to become a trail running fanappeared firstATRA.

(Video) Fan Dance Recce | Pen Y Fan


What are the four steps for beginner trail runners? ›

Here are four easy steps you can take to begin your journey into trail running.
4 Steps to Your First Trail Running Race
  1. Find a Race. ...
  2. Define Your Goals. ...
  3. Plan the Details. ...
  4. Plan Your Training.

Why is trail running so hard? ›

Trail running is harder than road running in the sense that the hills and uneven terrain you'll typically encounter will make it necessary to run slower, or at least exert additional mental and physical effort to rapidly overcome them.

How long does it take to become a good runner? ›

Give yourself at least three months to see progress.

Usually, the first thing beginner runners want to know is exactly when running will get easier. It's different for everyone, but most people discover a turning point once they can run for about 30 minutes consecutively.

Is trail running hard on your body? ›

Good for Your Body

Trails are going to take away a lot of stress from the impact that you'd normally get running on harder surfaces,” says Dr. Scott Levin, a sports medicine expert and orthopedic surgeon.

What are the 6 rules of the trail? ›

Hiking Etiquette 101: Rules and Guidelines to Abide by on the...
  • Right of Way. If you're hiking uphill, you have the right of way. ...
  • Dogs. First, make sure the trail you want to trek is dog friendly. ...
  • Leave No Trace. ...
  • Music. ...
  • Going to the Bathroom. ...
  • Stay on the Trail. ...
  • Leave Wildlife Alone. ...
  • Be Respectful of the Best Views.
Jun 30, 2021

What are the 3 tips for beginners to running? ›

14 running tips for beginners
  1. Find safe, traffic-free routes. ...
  2. Run at whatever time of day suits you. ...
  3. Start each run slowly. ...
  4. 4. ...and keep the pace nice and controlled. ...
  5. Slow down on hills. ...
  6. Walk breaks aren't cheating. ...
  7. It doesn't matter how far you go. ...
  8. Don't run every day at first.
May 24, 2022

Should trail runners be tight or loose? ›

A trail shoe should fit snugly around the midfoot/arch area and provide a locked-down feeling in the heel to eliminate any lifting or shifting over uneven terrain. In the forefoot, make sure there is at least a thumb's-width of space between the tip of your toes and the end of the shoe.

What is the 80 20 rule trail running? ›

The 80/20 training rule, as identified by Dr Stephen Seiler, states that endurance athletes should do around eighty per cent of their training at a very easy intensity, with the remaining twenty per cent consisting of moderate or hard training.

How do trail runners stay cool? ›

Here are some heat wave running tips and strategies—mental tricks included—for keeping your cool.
  1. Run early. ...
  2. Run late. ...
  3. Cover up. ...
  4. Choose shaded trails. ...
  5. Run near water. ...
  6. Dunk a hat/headband. ...
  7. Buy and utilize cooling gear. ...
  8. Run high.
May 20, 2021

Why do I keep falling while trail running? ›

Reasons you may fall over when trail running

You land badly (usually, heavily) on uneven ground and twist your ankle or knee. You lose focus and don't look where you are going. An obstacle (such as a rock or branch) snags a part of your body or clothing.

What is a good pace for trail running? ›

While you might run 9-minute miles on the road, don't be surprised if on trails, your average pace works out to 13-15 minutes per mile—or slower, depending on how steep or technical the terrain is.

Do trail runners need to be broken in? ›

If a running shoe is uncomfortable when you try it on in a store, it will be uncomfortable when you run. Modern running shoes, whether road or trail, don't need a break-in period to fit well—they should work for you right out of the box.

Should trail runners lift weights? ›

RELATED: Total-Body Strength Circuit For Trail Runners

For many runners, the addition of weightlifting to their training can be a game-changer. It will dramatically lower your injury risk, improve how you feel, boost your ability to race fast, and give you a more fluid, economical stride.

What age does running get harder? ›

“If you're keeping in shape and staying injury-free, you're not slowing down at all before you're 35,” said Fair. “You don't see any real fitness declines until age 40.” So basically, before runners turn 40, the race is up for grabs.

Do runners age well? ›

Most of us are familiar with the anti-aging benefits of running. Running helps you build stronger muscles and healthier joints, it reduces stress and promotes positive mental health. Studies have shown that runners have a longer life expectancy than non-runners.

What is a runners body? ›

A distance runner's body is typically lean and thin, with toned lower legs and a slim upper body. It is built for endurance and is hallmarked by a low body mass and low body fat percentage.

Does trail running give you abs? ›

Yes, running can help give you defined abs,” said Todd Buckingham, Ph. D., exercise physiologist. But before you get too excited, it's important to note that running alone isn't enough to improve muscular definition in your midsection.

Is Trail Runner bad for knees? ›

How does trail running affect my injury risk? Finally, the uphills and downhills of trail running could cause knee injuries like IT band syndrome, patellar tendonitis, and patellofemoral pain syndrome to flare up.

Can you trail run everyday? ›

A popular question we get, especially as athletes train for our Timberview Trail Run that takes place in August, is if they can trail run everyday. The short answer, yes. Trail running can be a great way to strengthen your feet, lower legs and give you good aerobic variations in your workout.

What is the hardest part of the AT trail? ›

Katahdin, the mountain you climb on your first day, is arguably the hardest climb on the A.T. It features more than 4,000 feet of elevation gain, the greatest sustained ascent on the entire Appalachian Trail. It is a scramble. Expect to use your hands as you climb over steep boulders and ledges above treeline.

What is bad trail etiquette? ›

Follow Leave No Trace principles. Walk through the mud or puddle and not around it, unless you can do so without going off the trail. Widening a trail by going around puddles, etc. is bad for trail sustainability. Just because it looks easy to cut the corner off of a switchback doesn't mean it is a good idea.

What is basic trail etiquette? ›

If you're descending the trail, step aside and give space to the people climbing up. Bicyclists yield to hikers and horses or other pack stock. Come to a full stop and step to the side to give the right of way. Be mindful of the plants or animals that are near the trail if you must step off the trail.

How can I run longer without getting tired? ›

Don't start running at too high a speed, but start at a slow pace, increasing it little by little; Go to the toilet before running; Each week should try to increase your running level, shorten the time to run a fixed distance or lengthen the distance; Don't put a lot of pressure on running; Do not run too hard when the ...

How should I breathe when I run? ›

The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

Whats the trick to running? ›

General tips
  1. Warm up and cool down. Start each workout with a warmup and finish with a cooldown. ...
  2. Eat well. Your diet plays a role in your running performance, especially the foods you eat right before you run. ...
  3. Hydrate. ...
  4. Maintain a moderate body weight. ...
  5. Perfect your technique. ...
  6. New kicks. ...
  7. Dress the part. ...
  8. Strength training.
Jan 9, 2020

How does trail running change your body? ›

If you get it right, the health benefits of running trails are significant, not only will you be using more of your core and in some cases your whole body, but also you will get stronger and build endurance by the variation in terrain. Your joints will also thank you for moving more away from the harder road surface.

Is it OK to walk on a trail run? ›

Walking is an essential part of trail running.

Almost every trail runner on the planet walks, from the fastest superbeast to the superathlete just starting out. Walking is imperative for efficiency, speed and health, even if it might not be on every magazine cover.

How big should trail runners be? ›

When you trail run, your feet expand and swell and need space and room to move around. I recommend moving a half-size to a full-size up, depending on the shoe. Too much room and you'll slide too much in your shoe and get blisters; too little room in your shoe will also cause blisters, so it's a careful balance!

What is the 10% rule in running? ›

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

What is considered a hard run? ›

The Workout

The hard intervals should feel hard enough that you are gasping for breath by the end of the 30 seconds, or approximately the pace you could hold for one mile to a 5K race (about 90 seconds per mile faster than goal marathon pace).

How do you run a sub 60 10 mile? ›

Preparation phase (3-4 weeks)
  1. Gradually increase your weekly mileage to 40M, based on 6 training runs per week.
  2. Increase your weekly long run to around 10M.
  3. Introduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetween.
May 6, 2000

How do I stop myself from overheating when running? ›

Stay Cool During Exercise
  1. Drink plenty of fluids. ...
  2. Do not drink alcohol, caffeine, or drinks with a lot of sugar, such as soda. ...
  3. Water is your best choice for less-intense workouts. ...
  4. Make sure the water or sports drinks are cool, but not too cold. ...
  5. Limit your training on very hot days.
Aug 11, 2022

Why do trail runners wear BUFFs? ›

From trail running races like Marathon des Sables and the Badwater 135, runners have worn BUFFs because they're functional in keeping sun off their necks (and lower face, when pulled up) and sand and dust out of their mouths.

Do trail runners listen to music? ›

For some, trail running and music go hand in hand. For others, they want to keep it real and minimalist. Whether you're listening to the sounds of waterfalls, or chasing them in silence, just make sure you're not the jerk blasting a bluetooth speaker on a popular trail on Sunday morning.

Is trail running hard on joints? ›

Trails Are Easy on the Joints

Pounding the pavement or asphalt can make for weary joints. Over time, this can lead to joint injury as well as arthritic changes. Running trails, on the other hand, provides a softer surface for running. This is naturally easier on your joints and will keep you running longer.

Why am I losing interest in running? ›

You may be suffering from burnout, whether from overtraining or simply from overwhelm in different areas of your life. Or it could be that you've just lost the enthusiasm you once had for running. You want to be an enthusiastic runner, but when it comes time to perform you just can't find the energy.

Does trail running make you slower? ›

Trail Running Slows Down the Pace

Active recovery is so important when training for long distances. It aids in muscle memory, builds your aerobic system and muscle endurance. It also helps you recover from your efforts. Trail running can actually help you with your recovery because, quite simply, it slows you down.

What is a good 50 mile trail run time? ›

Most people finish a marathon in three to six hours and make it home in time for lunch. But a 50-miler takes an average of 10 hours, said Karl Hoagland, publisher of UltraRunning Magazine, and 100-milers typically take 24 to 30 hours or more of nonstop forward motion.

What muscles do trail running work? ›

Trail running strengthens many muscle groups, including smaller stabilizing muscles in your feet, glutes, ankles and calves. Trail running builds self-confidence and mental toughness.

Does trail running build more muscle than road running? ›

Trail running may not be better than road running, but you will build more muscle with trail running. The combination of the soft and uneven terrain, obstacles, and running uphill gives you a lot of strength benefits over time. And it's not just in your legs, your core can benefit, too.

How many miles replace trail runners? ›

“Just like road shoes, most trail shoes will last around 300 to 500 miles,” he says. “There are always exceptions to this rule of thumb, based on the person, the shoe, and the terrain, but 700 miles is well above average.”

Why do some hikers prefer trail runners? ›

Lightweight trail runners make it easier to maintain a brisk pace. That's why many thru-hikers wear them, because they need to knock off huge chunks of miles, day after day. Of course, on a trail as long as the AT they'll go through several pairs of trail runners.

How do you know if your trail runners are too big? ›

Signs Your Running Shoes Are Too Big
  1. Sliding or shifting: If you can feel your heel slide up and down or the front portion of your foot slide or shift around, your shoes are too big or too wide.
  2. Blisters: Blisters happen when your foot moves around within your shoe.

How do I become a stronger trail runner? ›

Here are some tips for getting speedy on trails.
  1. Develop your trail fitness first. ...
  2. Run by effort. ...
  3. Split your time on and off road. ...
  4. Run long, fast and easy on the road. ...
  5. Build your long runs slower off road. ...
  6. Weave balance and strength into your routine. ...
  7. Run Techy Trail Intervals. ...
  8. Let the obstacles come to you.
Jun 12, 2014

What lifts are best for trail runners? ›

Trail runners can benefit most from single leg exercises, anti-rotation core exercise, and plyometrics. Single leg exercises should be top priority since running requires you to always be on one leg. Great examples are single leg deadlift, lateral lunge, pistol squat, and back elevated single leg bridge.

How many days a week should I trail run? ›

If you exercise daily you will have lower risk of chronic disease, be leaner, and live longer than if you exercise just a few times a week. This doesn't mean you have to run every day, however. If you care about running enough to seek some form of progress, you need to run at least three times per week.

How do you train your knees for trail running? ›

Knee pain is often caused by tightness or weakness in the hips and glutes. One of the best band exercises for trail runners is clamshells. Simply place a resistance band around your knees, lay on your side with legs bent and ankles together, and open your knees as far as you can while keeping your feet together.

What is a decent trail run pace? ›

While you might run 9-minute miles on the road, don't be surprised if on trails, your average pace works out to 13-15 minutes per mile—or slower, depending on how steep or technical the terrain is.

What is runner's face? ›

What exactly is runner's face? If you've been around the running community for any length of time, you may have heard the term “runner's face.” What your buddies are referring to is not the face you make when you cross the finish line. Instead, it's the look of gaunt or saggy skin that may make you look a decade older.

What is the best thing for runners knee? ›

Treatment includes not running until the pain goes away. Also using cold packs, compression, and elevation may help. Medicine such as ibuprofen can lessen pain and reduce inflammation. Stretching and strengthening exercises can help prevent runner's knee.

Does trail running make your legs bigger? ›

Trail Running Builds Muscles

However, if you run with elevation gain, high enough and for long enough, then your leg muscles have to generate a lot more force. That will recruit the whole muscle fibers and especially the once associated with growth.


1. Best Trail Running Shoes 2023 - The Only 5 You Should Consider Today
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2. How to Run a Successful 50K Ultra Trail Race (gear, nutrition, training, attitude)
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3. Transamericana with Rickey Gates running 3700 miles across America | Salomon TV
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4. Jordan Hamm | How Brooks Running Is Building Their Trail Running Team
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5. 250 miles | Eric Senseman | THE LONG WAY HOME (Full Film)
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6. Trail Running Basics: Routes, gear, techniques, safety, and more. Tips for beginners and vets alike
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