How to choose trail running shoes? 5 points to pay attention to
Dmitry Sarantsev May 24, 2023, 18:45 Moscow time Audio version: Your browser does not support the audio element.
We understand the complexities together with an expert.
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In Russia, trail running began to gain popularity relatively recently, but even in such a short time it has attracted many fans, both among experienced runners and beginners. How is this type of race different from the classic one and what do you need to start training?
What is trail running?
This is cross country running: dirt roads and mountains. Most of the time we are talking about groomed trails and tracks, especially in big cities, but sometimes an athlete can also find themselves in an area with an untouched natural landscape. Therefore, unlike ordinary running on asphalt or in a stadium with a special surface, greater stability and balance are required from the athlete. This means that it is very important to choose the right shoe that provides reliable traction and protects the foot.
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How to prepare for training?
You can trail run from scratch, but it’s best to have a base run first: try standard running on a road, stadium, or arena. Even to prepare the cardiovascular system for stress and learn to control breathing. After that, it is already permissible to connect strength training and training with a set of heights.
The technique of running on the flat and in the mountains is different, especially when it comes to steep descents on the tracks. Trail running, compared to the classics, is more of a power sport, since sometimes it is necessary to overcome hundreds of meters of unevenness. When running uphill, the arms have a different range of motion, and on descents, depending on the slope, the body should be leaning back and leaning forward. What’s on the plain? Here the body is always slightly tilted forward.
How to choose sneakers?
When buying, you should pay attention to the following features.
permeability Shoes must have a durable enough sole that can withstand any conditions on the track.
Depreciation. This is important to soften the impact when running on uneven surfaces.
Foot protection. Opt for shoes with a reinforced toe and heel to protect against impact and injury.
Shallow grip. The best sole with reliable grip on various types of surfaces.
Weight. Lightness will not create an additional load on the legs.
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In this sense, the characteristics of the ideal trail running shoes are an aggressive sole that provides a high-quality grip on the surface, bumpers to protect the toes from impacts and, in some cases, a special carbon plate in the midsole. . It excludes its penetration by sharp stones.
In addition, it is recommended to choose shoes half a size larger, and also wear special synthetic socks during training. They have thickenings in the toe and heel area and provide a more reliable fixation of the foot. Finally, make sure the pair you choose is well ventilated to wick away sweat, prevent overheating, and stink.
In good weather and after the rain
A high-quality track does not need a high tread, but in the mud it will be relevant, and the more complex the pattern, the better.
The upper should be light and breathable: in hot weather it will absorb sweat, and in rainy weather it will help the shoe to dry faster. On a short distance, as a rule, shoes with less cushioning are preferred, on a long track – with more. But here a lot depends on the level of training of the athlete. Beginners usually prefer softer shoes, professionals prefer rigid and dynamic ones.
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