Trail Running

Trail Running
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com

Some simple ways to make trail running part of your workout week.

Running burns more calories per hour than walking, and trail running expends more energy than road running. Using the calculator from www.healthstatus.com, I figured out how many calories I burn during some walking and running activities. I weigh 175pounds. Walking a 15 min mile, I burn 409 kcals an hour; running an 8 min mile burns 903 kcals an hour; cycling burns 840 kcals an hour. There is no calculator for trail running. But assuming a conservative guess that trail running is at least 10% more difficult than road running, brings trail running at an 8min mile for 1 hour to about 1000 kcal expenditure.
For your information, it takes a deficit of 3500 calories to lose 1 pound of fat. That is 3.5 hours of trail running, not walking.

There are several benefits to trail running. Trails are defined as any uneven, unpaved surface. When you run on trails you have to contend with varying and challenging terrain. An unstable and constantly changing surface (rocks, roots, branches, grass, mud, and dirt) keeps your foot speed quicker, making for an easier and more economical run gait. Quicker feet can reduce your contact time with the ground, which increases speed with less effort. Running on the trail can also help to reduce injuries frequently associated with road running; like sore knees and IT Band Syndrome. Frequent direction changes incorporate more of the upper body and core than just running on the road. Running on a trail can also help to cut the monotony of road running by giving you new scenery. Some people love the steady rhythm and familiarity with road running, but change is good.

Trail running is especially beneficial to women since they tend to suffer from lower body injuries more often than men. Women also benefit from the improvement in running economy offered by trail running. Trail running encourages short quick steps which reduces the stress to the legs. Running using long, powerful strides can be harmful and risky when running on uneven ground with rocks, holes, and roots.

Since I work in NYC every day, I like to get out into nature; and, depending on where I run, I often see the skyline over my shoulder. If you live in an area that has abundant trails, you get to run new trails regularly. Go out and have some fun in the dirt. If you live in an urban area then there is bound to be some nut like me who knows the trails in and around the city.

I find trail running to be an excellent and fun way to get variety in your exercise regimen. A little trail running can also make running feel a little less like punishment.