Trail Running: Everything You Need to Know to Get Started
Quick View1 - Why You Should Choose Trail Running? 1.1 - Stunning Natural Scenery 1.3 - Improves Balance & Endurance 1.4 - Enhances Running Technique 2 - Essential Gear for Trail Running |
Trail running is a fantastic choice that even road running enthusiasts cannot deny. While road running allows you to cover distances more quickly, anyone who has ever admired a breathtaking mountain view from a trail knows that nothing compares to running in nature. Trail running not only helps you connect more deeply with nature but also presents a significant challenge to both your physical and mental endurance.
Whether you're a beginner or a road runner looking for a new challenge, trail running promises exciting experiences. Join Columbia in exploring Trail Running and discovering the essential gear to get started right away!
1 - Why You Should Choose Trail Running?
1.1 - Stunning Natural Scenery
Running along crystal-clear mountain lakes or beneath towering forest canopies is far more captivating than pounding the pavement in a bustling city. Some trail runners even cherish the sensory experience of running in the rain—the sights, sounds, and scents of nature surrounding them.
Beyond that, trail running allows you to fully immerse yourself in nature without the interruptions of traffic, stoplights, and urban pollution.
1.2 - Gentler on Joints
One of the biggest advantages of trail running is that it exerts less impact on your joints compared to running on asphalt. This reduces strain on your body, protecting your bones and joints.
McConaughy, a world record holder on the Appalachian Trail, explains, “The continuous impact on hard pavement increases the risk of stress fractures compared to the softer surfaces of trails.” Moreover, these softer surfaces promote faster recovery, allowing you to run again the next day with less fatigue.
1.3 - Improves Balance & Endurance
It’s not just joint health that benefits—running over tree roots, rocky terrain, and twisting trails significantly enhances agility and balance.
Trail running also strengthens connective tissues such as tendons and ligaments, which are common sources of overuse injuries. Over time, your body becomes more resilient to strain and fatigue.
1.4 - Enhances Running Technique
With its diverse terrain, trail running demands greater concentration, naturally improving your running efficiency. Additionally, the inclines and declines of trails help refine foot placement and stride control.
1.5 - Mental Health Benefits
The serene and open space of trails fosters mental relaxation and calms the nervous system. Trail running requires constant focus on the path ahead, keeping you present and free from negative thoughts. Reaching the finish line also boosts confidence and self-esteem.
Moreover, you are never truly alone on the trails. Trail running communities are welcoming and supportive, fostering camaraderie and creating meaningful social connections through group runs and races.
2 - Trail Running: Essential Gear to Get Started
2.1 - Trail Running Shoes
Unlike road running on relatively flat surfaces, trail running requires specialized shoes for trails and rugged terrain. Trail running shoes should have the following features:
High Traction
This is the most important factor in trail running. The shoe outsole should have rubber lugs and deep grooves. Lugs ranging from 5 - 7mm are suitable for rough and rocky surfaces, while 3 - 5mm lugs are better suited for trails and dry grass.
Some high-end trail shoes feature a dual-lug design, incorporating short lugs for hard surfaces and longer lugs for soft or rugged terrain.
High Stability
To maintain balance on uneven terrain, shoes should have a well-designed arch and heel stability system, such as Columbia’s NAVIC FIT SYSTEM™.
Waterproofing and Durability
If you run in high-humidity areas or cross streams, waterproof shoes will keep your feet dry and comfortable.
Suggestion: Columbia Waterproof Trail Running Shoes
Soft Cushioning
Besides traction and stability, comfort is equally important. Cushioning helps absorb shock and protects your feet during long-distance runs.
Suggestion: Columbia Cushioned Trail Running Shoes
2.2 - Trail Running Shirts
Breathable, UV-resistant, and Water-repellent Material
- Breathability: Helps sweat evaporate quickly, keeping the body dry.
- Water-repellent: Protects the body from light rain or morning dew.
- UV Protection: Shields the skin from harmful sun exposure
Choosing the Right Layers
Clothing layers are divided into three basic types:
- Base Layer: The first layer in direct contact with the skin, designed to wick moisture.
Example: Long-sleeve base layer made from merino wool.
- Mid Layer: This layer is usually thin and lightweight but provides insulation to retain warmth.
Example: Lightweight zip-up jacket.
- Outer Layer: The final protective layer, shielding against wind, rain, and harsh weather while maintaining comfort during movement.
Example: GORE-TEX jacket or lightweight water-resistant fabric.
These three layers can be worn separately or combined in “2-in-1” jackets, such as those from Columbia.
2.3 - Trail Running Pants
Long Pants or Shorts?
- Long Pants: Suitable for cooler weather. Provides better protection against insects and bushes.
- Shorts: Ideal for warm weather. Offers more comfort and flexibility.
Elasticity and Storage Pockets: Choose pants with pockets to store energy gels or a phone.
Pants Material: Quick-drying, 4-way stretch.
2.4 - Trail Running Gear/Accessories
Caps and multi-purpose scarves: Protect against cold wind and dust.
Gloves: Keep hands warm and protect them when using trail poles.
- Trail running backpacks: Lightweight, snug fit, with a water compartment.
- Water bottles or hydration packs: Ensure sufficient hydration during runs.
- Headlamps: Support visibility for early morning or late afternoon runs.
- Compact first-aid kits: Always carry one for minor injuries.
3 - The Most Beautiful Trail Running Routes in Vietnam
- Mẫu Sơn (Lạng Sơn) – A winding trail through pine forests and villages, stunning in winter.
- Hoàng Liên Sơn (Lào Cai) – A challenging route leading to the Roof of Indochina, Fansipan Peak, with breathtaking mountain views.
- Cát Tiên (Lâm Đồng) – A trail through the pristine jungle of Cát Tiên National Park, offering untouched nature.
- Đà Lạt – Langbiang Mountain (Lâm Đồng): A trail leading to Langbiang’s peak, providing panoramic views of Đà Lạt and a cool, pleasant climate.
- Bình Châu – Hồ Cốc (Bà Rịa – Vũng Tàu) – A route through unspoiled beaches, melaleuca forests, and beautiful golden sand dunes.
Above is everything you need to know about "Trail Running: Everything You Need to Get Started." What are you waiting for? Visit Columbia’s Official Website now to gear up and hit the trails!