The shoes we run in today are great for reducing impact. There
are a myriad of devices, gels, air channels, etc., designed to
lesson the compressive loads on the joints and body. One
drawback, however, is that if you do most of your running on
even, paved surfaces the lower leg muscles and joints do not
have to work as hard to stabilize. Joint stability and integrity
is crucial for injury prevention. This is where trail running
comes in.
Running over uneven and varied surfaces makes the muscles of the
lower leg work especially hard. Think specific strength training
for the lower leg muscles. I recently observed how sore my lower
legs were after a competing in an off road multi-sport event.
The tendons, ligaments, and muscles all get stronger in response
to this type of stress.
There are a few considerations when integrating trail running
into your training plan. Unless you run in off road events the
best time to incorporate trail running into your plan is in
base. As with any new type of training stress it is important to
implement it gradually. You may want to start off with one work
out per week of limited mileage and steadily increase the
duration. Off road surfaces vary from crushed gravel, sand,
grass, single track hiking trails, to rough back country trails.
The more varied the terrain the more your lower legs and body
will be stressed. On extremely rough and elevated terrain,
hiking may be just as effective (and safer) than running. You
will likely enter your aerobic base zones in this type of
terrain as well, and may not need to run.
Trail shoes offer more support and traction but much less
cushioning. Trail shoes vary from running shoes with a more
aggressive tread all the way up to hiking shoes which may not
applicable for running. Make sure you consult with a salesperson
to get the right shoe for your type of training. I do not
recommend doing any road running in a trail shoe, but you can
take your running shoes off road if the surface is relatively
stable, such as crushed gravel.
Trail running does not just work the lower legs, but all the
muscles associated with running, including lateral knee
stability. It also will help develop coordination. You can
continue to incorporate trail running throughout the season for
strength maintenance. An added bonus is that it adds variety to
your training, and the scenery is better.
About Author :
Matt Russ has coached and trained athletes around the country
and internationally. He currently holds licenses by USAT, USATF,
and is an Expert level USAC coach. Matt has coached athletes for
CTS (Carmichael Training Systems), is an Ultrafit Associate.
Visit www.thesportfactory.com for more information.
