cross country running vs road running who is more torturous
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In the running community, there's a saying: If a marathon is the starting point for runners, trail running is their ultimate destination.
Is this really the case? What are the differences between trail running and road running? Which is tougher? Is trail running truly the ultimate destination for runners?
Let's first look at some data.
- In 2016, there were over 330 trail running events in China (excluding Hong Kong, Macau, and Taiwan), a significant increase from around 100 events in 2015. The number of events over 100 kilometers increased by 100%.
- Based on the locations of trail running events, Zhejiang hosted 70 events, ranking first, followed by Beijing with 58 events and Guangdong with 31 events. Zhejiang, Beijing, and Guangdong are regions where marathon running is popular and has a strong community base. Many marathon enthusiasts (including outdoor hiking enthusiasts) have joined trail running events.
- In 2016, trail running events in China started with the Shenzhen Dapeng 100 in March; followed by events like Jiangnan 100 and Huangshan 100 in April and May. The TNF100 event in mid-May had 4,500 participants. In summer, regions with abundant mountain resources like Sichuan, Qinghai, and Yunnan became hotspots for trail running events. In autumn, with cooler weather, trail running events became more frequent, with over 30 events each month starting from September.
- According to the ITRA (International Trail Running Association) classification, distances below 42 kilometers are considered beginner trail runs; 42-69 kilometers are intermediate trail runs; 70-99 kilometers are long-distance trail runs; and over 100 kilometers are extreme trail runs. Currently, beginner trail runs are still the mainstream in domestic events.
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We have reason to believe that trail running will become even more 'wild' in 2017.
Back to the initial question, is trail running the ultimate destination for marathon runners?Why does this viewpoint exist? It might be because many trail runners transitioned from marathon running. Therefore, some people naturally believe that trail running originated from road running.
However, in my opinion, this view is somewhat one-sided.
From the origin of trail running,the earliest outdoor traverses were heavy-load hiking traverses.For example, the famous Tour of Mont Blanc (TMB) in the Alps, which takes ordinary people 6-7 days to complete. During these 6-7 days, people need to live outdoors, but not everyone is like 'Bear Grylls,' so they need to prepare in advance: water, food are essential, and they also need tents and sleeping bags for sleeping at night.
Once everything is ready, they set off with their heavy gear, starting their heavy-load hiking traverse. Gradually, a remarkable group emerged among them, moving faster, crossing mountains and valleys, even traveling day and night, abandoning the heavy camping gear and using some specialized trail running equipment. They could complete the 6-7 day hiking route in just 2-3 days. Thus, the original 'heavy-load outdoor traverse' evolved into another form—'fast light-load traverse,' which is the origin of trail running.
Remember the Tour of Mont Blanc (TMB) we mentioned earlier? The abbreviation TMB represents this classic traditional hiking route. One of the pinnacles in the trail running community is the UTMB. Yes, the TMB in UTMB stands for this classic traditional hiking loop. This time, it's not a 6-7 day heavy-load traverse but a 46-hour cutoff trail run. The first letter U stands for Ultra.
Perhaps from this perspective, you can better understand that trail running is not just running in a different place; its predecessor was 'fast heavy-load traverse,' a mountain outdoor sport.
Although both involve running, in 'trail running,' the word 'running' is no longer the core; 'trail' is.
It's often said, 'Running makes you poor for three generations, trail running ruins your life.' From road running to trail running, it seems like only the running scene has changed, from flat roads to rugged mountain paths. But in reality, trail running requires higher running abilities and physical conditions.
Trail running requires not only aerobic endurance but also good anaerobic endurance.
Road running can be seen as running on flat roads, possibly with slight inclines, but the overall slope is not significant. Road running mainly tests your aerobic endurance, i.e., the ability to maintain a constant speed.
The trail running terrain is highly uneven, making it difficult to maintain a constant speed. Slow uphill and fast downhill are common, which can be seen as a special form of interval running. Interval running requires good aerobic endurance and some anaerobic endurance, i.e., the ability to tolerate and quickly eliminate lactic acid.
For example, in uphill running, due to the need to overcome body weight, a large amount of lactic acid will inevitably accumulate in a short time. If you don't have good lactic acid tolerance, you will quickly become extremely fatigued. Therefore, to improve your anaerobic endurance, you need to do more interval runs and uphill runs, which is essential to becoming a high-level trail runner.
Road running only requires mastering flat running techniques, while trail running requires specialized uphill and downhill techniques.
When we talk about running posture, we are actually referring to flat running techniques. In road running, you only need to develop good flat running techniques, but the uphill and downhill techniques in trail running require specialized learning and practice.
Only by mastering specialized uphill and downhill techniques can you climb steep slopes more effortlessly and easily, and win time more quickly and safely in downhill running. Therefore, compared to road running, trail running techniques are more complex and require more time to practice to become a skilled trail runner.
Road running requires stability, while trail running requires flexibility and coordination.
Stability is the main characteristic of road running, while trail running faces more complex terrain, requiring good flexibility and coordination to constantly adjust and change body movements according to environmental changes. Therefore, daily training needs to incorporate more flexibility and coordination exercises, rather than just rigid running.
Road running tests cardiovascular endurance, while trail running tests overall fitness.
Road running is a typical cardiovascular endurance exercise, with good cardiovascular endurance being the decisive factor for road running ability. However, trail running is based on cardiovascular endurance and requires more comprehensive physical fitness. Besides the previously mentioned flexibility and coordination, good strength, excellent balance, and superior body flexibility are also essential for trail running.
Road running requires preventing overuse injuries, while trail running requires preventing both overuse and acute injuries.
Most running injuries are chronic overuse injuries, such as patellar tendinopathy, Achilles tendinopathy, and plantar fasciitis. Acute injuries are rare in running. Trail running is different, with uneven terrain and steep ups and downs, leading to a higher risk of sprains, muscle strains, and surface injuries. Severe cases can result in fractures or joint dislocations. Therefore, trail running can be considered a high-risk sport for injuries, requiring good physical fitness to protect yourself as much as possible.
Road running requires minimal equipment, while trail running requires essential gear.
For road running, a pair of running shoes is enough, or even barefoot running is possible. Trail running is different; a pair of running shoes is not enough. For safety and better performance, some auxiliary equipment is needed.
The core of trail running gear is trail running shoes. Compared to road running shoes, trail running shoes have completely different focuses and specializations. They may sacrifice lightness and aesthetics for protection, anti-slip, and grip, as well as wind and water resistance to adapt to various outdoor terrains.
Compared to road running, trail running is more challenging. It's not just about longer distances and more winding paths. But perhaps it is this difficulty that makes many people consider trail running as the ultimate destination for running. Immersing in nature and enjoying the pure natural scenery is an unparalleled pleasure.
Interactive topic
Do you think trail running should be the ultimate destination for marathon runners? Or do you believe running should be about happiness, regardless of distance and difficulty? Share your thoughts and join the debate![Pro]: Trail running is the ultimate destination for marathon runners.[Con]: Trail running is not the ultimate destination for marathon runners.
Which side are you on?
Additionally, click the image below to add the topic #TrailRunning, share your running routes, feelings, or thoughts on trail running in the sports community, and you might win a Suunto Spartan watch or a Salomon tee.
