Have you noticed that the top pros spend a considerable amount of time running off road?
There’s actually a scientific reason for running both ON and OFF road.
Pros of TRAIL Running:
1. Build strength and stamina due to the uneven terrain and the softer surface absorbing the impact (keeping you from many impact injuries on the road).
2. Your foot strike varies so much when running that overuse and repetitive motion injuries are less frequent than on road surfaces.
3. Single track forces you to run on your fore feet, running forward on your toes, shortening your stride as you make your way through technical sections.
4. Trail running can help road runners with activation and condition of muscle groups in their legs and core that provide additional stabilization reducing the pressure put on muscles mainly used for forward moving movement.
There are obvious cons to running on the road all the time, but there are some positives.
Pros of Running on the ROAD:
1. Much faster turnover or an increased pace per mile especially on flatter routes.
2. Smoother road means less potential for injuries from twisted ankles.
3. You can get in to a rhythm and maintain a set pace.
4. MOST IMPORTANT – Helps you prepare for road racing. If you have not added enough race pace miles on the asphalt before a race, you will that micro-tears build up and become debilitating. You should acclimate your body during training to your race conditions.
What is the best combination between trail running and road running?
Depending on your race conditions, I prefer 30-40% on the road. Any more than that and my body starts to suffer.
What’s your ratio of trail to road?
P.S. I understand some people have no access to trails. For that, I’m sorry.