Running along paths can be tough, but it’s also more satisfying. Are you up for it?

Trail running is the technical name for running in natural surroundings.

Running on side roads and paths through mountains, crossing rivers and streams, up and down steep slopes, is certainly a demanding challenge. However, although it is certainly strenuous, the advantage is that you can run different routes through natural areas, breathing fresh air as you go.

Trail in six points

1. Wild places: Being in contact with nature means you experience changing weather conditions, different heights, and types of surface, and see different animals and plants on the way.
2. Strenuous exercise: This sport works the entire body: legs, hips, buttocks, abdominal muscles… You can even help with your arms and shoulders on very steep slopes.
3. Change your pace: On the flat, it is best to run upright and take short steps. On steep slopes, support your hands on your knees to lighten the load. On the way down, let your body go loose and descend carefully. On rugged terrain, walk or climb, and make sure you stay safe.
4. Special shoes: You need shoes with traction, with tough soles with studs and reinforced toes and sides to protect your feet and avoid slipping.
5. Well equipped: You can buy special t-shirts, leggings, and jackets to protect you from the wind, rain and friction when running. It is important to wear a backpack-vest or camelback to hold your mobile, keys, water, head torch and thermal blanket.
6. Precautions: Apply a cream with a high sun protection factor and wear gloves, a peaked cap, and sunglasses to protect yourself from the sun, wind, and dust.

Before setting out for the mountains, check the weather forecast, plan your route, and let people know where you’re going.

This post is also available in: Portuguese (Portugal)