Trail Running: A Complete Immersion in Nature and Self-Transcendence
Trail running, a form of off-road running, is a discipline that’s attracting an increasing number of enthusiasts worldwide. Combining adventure, endurance, and communion with nature, this sport enables participants to discover breathtaking landscapes whilst pushing their physical and mental boundaries. In this article, we’ll explore the origins of trail running, its benefits, essential trail running gear, and the most prestigious trail races across Europe and beyond.
What is Trail Running?
Trail running is a sport that takes place in natural environments, on marked or unmarked routes. Unlike marathons, which primarily occur on roads, trail running involves significant elevation changes and often challenging, rugged terrain. Distances range from a few kilometers (starting at 5 km) to ultramarathons that can exceed 100-mile. Some trails, such as the Grand Raid on Reunion Island, nicknamed the “Diagonal of Fools“, are renowned for their extreme difficulty and test even the most experienced trail runners.
Photo from Arthur Bertrand
The Origins of Trail Running: From Mountains to Beaten Paths
Trail running has its roots in mountain running and cross-country traverses practised for centuries. However, it began to establish itself as a structured sporting discipline in the 1970s and 1980s in the United States, notably with the Western States Endurance Run, a 100-mile race in California.
In Europe, the discipline experienced a surge in popularity during the 2000s with legendary events such as the Ultra-Trail du Mont-Blanc (UTMB), which is now globally recognised as the pinnacle of trail running. Trail running distinguishes itself from road running through its varied terrain: mountain paths, forests, hills, and occasionally technical sections requiring climbing skills and navigation skills.
The Benefits of Trail Running
Trail running offers numerous advantages, both physically and mentally:
- Complete muscular strengthening: Unlike road running, trail running engages more stabilising muscles due to the uneven terrain.
- Enhanced cardiovascular fitness: The variations in elevation challenge the cardiovascular system and increase endurance.
- Reduced joint impact: Natural trails are gentler than asphalt, thus limiting joint trauma.
- Mental well-being: Immersion in nature reduces stress and promotes better concentration.
- Self-transcendence: Each trail run is a personal challenge where mental resilience plays a vital role.
Many trail runners explain that this sport enables them to better handle adversity in daily life. The adaptability, patience, and resilience developed during races become transferable skills across all aspects of life.
Photo from Arthur Bertrand
Photo from Laila Franchini
Trail Running for Beginners: How to Start
If you’re new to trail running, here are some tips to get started:
- Start with shorter trails and gradually increase distance and difficulty.
- Invest in proper trail running shoes with good traction for various terrains.
- Learn basic trail running techniques, such as shortening your stride on uphills and using your arms for balance.
- Practice uphill running and downhill running techniques to improve your overall performance.
- Join a local trail running community for support and advice.
Essential Gear
To practice trail running safely, appropriate equipment is crucial:
- Trail running shoes: Specialized footwear with good grip and cushioning for rugged terrain. It’s recommended to have at least two pairs of trail running shoes for different conditions.
- Hydration pack: To maintain hydration throughout the course.
- Technical clothing: Breathable and suitable for weather conditions.
- Trail poles: To relieve leg strain on long distances.
- Head torch: For night runs.
- Emergency blanket and whistle: Often mandatory in major races.
Photo from Arthur Bertrand
Photo from Arthur Bertrand
Techniques and Tips
- Maintain a consistent cadence, even on varying terrain.
- Look ahead to plan your foot placement and avoid obstacles.
- Use your arms for balance, especially on technical descents.
- Practice efficient uphill running by leaning slightly forward and using a shorter stride.
- For downhill running, relax your body and let gravity do some of the work.
- Stay hydrated and use aid stations during longer trail races.
Major European Trail Running Races
France
- Ultra-Trail du Mont-Blanc (UTMB): Starting from Chamonix, 171 km with 10,000m elevation gain, crossing three countries (France, Switzerland, Italy).
- Marathon du Mont-Blanc: Beginning in Chamonix, 42 km with 2,540m elevation gain.
- Restonica Trail (Corsica): Commencing from Corte, 110 km with 7,500m elevation gain, featuring a highly technical course in Upper Corsica.
- Grand Raid de la Réunion (Diagonal of Fools): Starting in Saint-Pierre, 165 km with over 10,000m elevation gain, traversing the island from south to north.
There are also smaller yet equally magnificent trails in resorts such as Courchevel, which hosts the Millet Xtrail Courchevel.
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Switzerland
- Eiger Ultra-Trail: Departing from Grindelwald, 101 km with 6,700m elevation gain, offering spectacular views of the Eiger.
- X-Alpine (Trail Verbier St-Bernard): Starting in Verbier, 111 km with 8,400m elevation gain, regarded as one of the Alps’ most challenging trails.
- Wildstrubel by UTMB: Beginning in Crans-Montana, 113 km with 6,200m elevation gain, a recent event exploring Swiss Alpine landscapes.
- Zermatt hosts the Matterhorn Ultraks Trail “Sky”, a stunning 50 km course with views of the Matterhorn.
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Italy
- Tor des Géants: Starting from Courmayeur, 330 km with 24,000m elevation gain, an extraordinary ultramarathon in the Aosta Valley.
- Monte Rosa WalserWaeg: Beginning in Gressoney-Saint-Jean, 90 km with 7,000m elevation gain, a technically demanding trail around the Monte Rosa massif.
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Trail running transcends conventional running: it’s an immersive journey that tests both physical and mental boundaries. Whether seeking scenic adventures or competitive thrills, this unique discipline offers something for everyone in the trail running community.
So, are you ready to lace up your trail running shoes and hit the outdoor trails?
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