Why Women ROCK at Trail Running

By Susan V. Farago, Trailhead Running Coach

Running on trails provides uneven, unpredictable surfaces which impacts foot strike and running economy. But thanks to women’s natural physical tendencies to be more flexible, have greater range of motion, and tire less noticeably than their male counterparts, many women are discovering that trail running suits them quite well, especially as the distances get longer. Women can leverage trail running for fitness gains in several ways, including:

1. Increase Turnover

Running on uneven surfaces requires quick reaction time which means adapting the foot strike to land mid to fore front. This translates into a higher running cadence and more muscle recruitment which helps delay the onset of fatigue (many top runners have a run cadence of 100+ per minute). A study conducted at Penn State by Dr. C. Nelson and C. Brooks found that women tend to have longer strides (compared to their height), take more strides per minute (higher cadence), and are in less contact with the ground than male runners – all ideal attributes for trail running.

2. Develop Non-Linear Muscle Support

Road running is a linear activity with mostly front to back muscle movement. Trail running requires greater use of the stabilizer muscles and connective tissue at the ankles, feet, knees, hips, and even low back in order to compensate for the uneven terrain. Increasing stabilizer muscles results in additional running resources and can help prevent injury and repetitive motion strains.

3. Identify Imbalances

Muscle and structural imbalances as a result of fatigue become more obvious while trail running. For example, weak hip flexors, common among many female triathletes, limit the leg’s ability to lift the foot resulting in tripping more frequently. Identify these imbalances and attack with strength training to improve weak areas.

4. Develop Greater Running Economy

Running economy is the amount of energy required to run at a certain pace – the goal is more speed with less energy. Much like swimming, efficient trail running requires a smooth, fluid motion. And since women tend to have a more economical running style than men and have greater movement in the feet and pelvis, trail running develops and reinforces a more natural, relaxed, and economical running style.

5. Run Longer

Because of the non-repetitive nature of trail running and the recruitment of additional muscle and connective tissue resources, longer trail runs can be done without that pounded feeling afterwards. And given women’s greater range of flexibility, they are more likely to run longer and not suffer stiff or sore muscles. A general guide: approximately 90 minutes of road running equates to two hours of trail running.

There are many non-physical benefits to trail running such as no vehicle traffic, cooler temperatures under the trees or along creeks, cleaner air, and let’s face it – great scenery!

 
Not sure how to start? First, check the Web for local trails or trail running programs such as Trailhead Running (www.trailheadrunning.com). Second, plan an easy route and always let someone know where and when you go. Third, pack gear including water, a cell phone, and running shoes. Then hit the trails and enjoy the benefits!

 

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About the Author: Susan Farago is the co-owner of Trailhead Running and co-coach for “Women on the Trails” – an Austin-based women's-only trail running program. She is a certified coach, an ultra-distance athlete, and a nationally published sports/fitness writer. For more information on Susan or Women on the Trails, go to www.trailheadrunning.com. © 2012.