Il Trail Running is a discipline of running practiced in a natural environment generally on mountain paths, forests, plains, hills, but also on zone desert or limited stretches with asphalt (no more than 20% of the total length of the route). Il Trail Running is often characterized by considerable length of routes with very high positive and negative differences in altitude.
Trail Running: Running immersed in nature
Il trail running is the full castone of the race in total immersionone in nature. It is a complete discipline practiced in a context outside the asphalt or athletics track, on a technical level it stresses not only the muscle groups of the legs but also trains the upper part of the athlete's body. From a mental point of view it requires preparationone, prudence and common sense.
To practice the Trail Running it is therefore not necessary to run in the mountains, but simply a dirt path immersed in nature.
The difference in height, both positive and negative, is perhaps one of the characterizing elements of the Trail Running, in fact, this discipline requires not only physical training aimed at performanceone and to the divertimento during practice, but also preparationsone mental effort and attentionone to overcome all obstacles present along the route. In fact, a decline in attentionone could cause a fall or placing your foot on an obstacle causing an injury.
In rising phase running alternates with walking, on the steepest and most bumpy climbs it is possible to help yourself with the aid of technical poles or the push can be performed with the hands resting on the legs.
In descent phase you need to be very carefulone, in fact it is a very delicate phase in the practice of Trail Running. In fact, much attention must be paidone in the support of the foot on the ground and in the positionone of the body, the weight must be placed on the forefoot to better cushion the impact with the ground.
Trail Running complete workout
In addition to the fact of running completely immersed in nature, the trail running represents the best discipline for training. The sensations given by running outside the city context help the athlete to free himself from every thought of the routine by fully immersing himself in his own stepsone. Furthermore, running on dirt roads is less traumatic for the joints as the impact with softer ground than asphalt is lighter.
Performance e Trail Running
There are two approaches to this discipline: for divertimento or competitive. To practise trail does not necessarily imply participationone to events or races, in fact the important part of this discipline is the sensations and pleasure of running in total immersionone in nature. Those who instead engage in events and races at a competitive level will have a completely different approach from the simple amateur as they will have completely differentiated training sessions containing: Fartlek, split sessions and vertical kilometre. Power supplyone specific based on genderone of training or the race itself, supplied with water and calibrated salts for training or the race. Nothing is therefore left to chance, because although the events are safe and with staff present along the route, we are always talking about a discipline practiced in total immersion.one of nature.
For those who practice trail for funtimeto arrive primThe last one has little importance, just as the distance chosen and the travel time have little importance. In the trail running you run at your own pace, you listen to the sensations of your body primEven looking at the clock or GPS, you run in stepsone.
The races of Trail Running with a route shorter than 42 km are defined trail and are generally characterized by differences in height of around 3000 meters (positive and negative).
The races of Trail Running whose route exceeds 42 km and/or 4000 meters of positive/negative altitude difference are generically defined as Ultra or Ultra-Trail and, according to ITRA, they are divided as follows:
between 42 and 69 km, trail ultra medium (M);
between 70 and 99 km, trail ultra long (L);
over 100 km, trail ultra xlong (XL).
Furthermore, some competitions have been created which, due to their characteristics, go beyond the classifications classiche. These are competitions that take place over distances close to or greater than 200 miles (approximately 320 km) with positive/negative differences in altitude exceeding, even much, 10.000 metres. It is common practice to refer to this type of competition with the name Endurance Trail (Trail of Resistance). Examples of this type of competition are: