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Trail running is a type of running that takes place on outdoor trails, often in mountainous terrain, and often includes significant ascents and descents. Trail running is overseen by the International Trail Running Association (ITRA) and includes longer races. [1] [2]
It is similar to both mountain and fell running (also known as hill running). Unlike road running and track running, it generally takes place on outdoor trails, often in mountainous terrain, and often includes significant ascents and descents. [1] It is difficult to definitively distinguish trail running from cross country running. In general, however, cross country running is a discipline governned by World Athletics, which is typically raced over shorter distances, while trail running is overseen by ITRA and includes longer races.
Runners often cite less impact stress compared to road running, as well as the landscape and non-urban environment, as primary reasons for preferring trail running. [3] This move to nature is also reflected in a large increase in competitors in non-traditional/off-road triathlons and adventure racing in the 2010s. [4]
When comparing a trail-running shoe to a road-running shoe, trail-running shoes are built for more rugged terrain. They have noticeably thicker outsoles allowing for better traction on the trails and stiffer midsoles for support on uneven and rocky surfaces. Other features like added heel and toe protection and waterproof technologies are also found in trail shoes. [5] [6]
Trail-running gear can vary depending on specific trail and weather conditions but can include wicking garments, water bottles, sunscreen, sunglasses, hats, gaiters, insect repellent spray, headlamps, headphones, and ivy block. Some trail runners attach lightweight crampons to the bottom of their shoes to aid with traction in the snow and on ice. Ultra-light hiking poles or trekking poles can be used to increase speed and stability. Water may be stored inside a hydration bladder with a drinking tube, carried in a backpack, waist pack, [7] or hydration pack. [8]
Trail running races are organized globally and vary in distance, terrain, and vertical climb. [9] For example, in the United States, the American Trail Running Association was only founded in 1996 to represent trail races in the US. [10] In the United Kingdom, the Trail Running Association was formed in 1991. The International Trail Running Association (ITRA) was founded in 2013, [11] and was first recognized by the IAAF in 2015.
Distances in races vary widely, from 5 km, to over 100 miles (161 km). Many trail races are of ultramarathon distance. Races of similar distances often differ significantly in terms of terrain, which makes it difficult to compare performance across different courses. This is in contrast to times over standard distances in road running, such as 10 km or marathon.
The International Triathlon Union conducts an annual Cross Triathlon World Championship race. Additionally, the XTERRA Triathlon is a private off-road series that concludes with a championship each year in Maui.
Aid stations are physical checkpoints commonly located every 5 to 10 kilometers along the course. Ultramarathon aid stations are often stocked with foods that provide runners with quickly digestible sugars that can provide a needed boost as their glycogen levels begin to drop. [12] Most trail races only have a single stage, where competitors are timed over the entire duration of their run, including stops at aid stations. However, trail running stage races also exist. These multiday-stage races usually offer complete support and runner amenities between stages. There are, however, stage races that provide no support apart from water and medical aid, and require competitors to carry all their equipment (food, sleeping bag, change of clothes, compass). The best-known example of such races is the Marathon des Sables, which was first held in 1986.
Compared to road races, there are often fewer participants as the number of entries is often limited. There can be a few reasons for this: narrowness of trails, national parks (where the courses are often set) may limit the number of participants via a permitting process, safety, and environmental concerns. There are many popular races such as the Ultra-Trail du Mont-Blanc in Europe or the Western States Endurance Run in the United States that have been forced to limit entries due to overwhelming demand. [13]
Additionally, runners may be expected to behave in sportsmanlike ways that increase access and enjoyment for all participants. These actions can include yielding to uphill traffic, staying on established trails, passing on the left (United States), staying single file, and yielding to fast runners. [13]
Some notable trail races include:
A growing number of people are participating in solo backcountry trail running trips, carrying an ultralight form of backpacking to allow faster speeds than with a traditional backpack. [15] [16] Running while backpacking has been termed "fastpacking". These trips can be both difficult and dangerous, depending on length, weather, and terrain.
Mountain and fell running (also called hill running, particularly in Scotland) [17] are sports that combine running and racing off-road over the upland country, where the gradient climbed is a significant component. Fell is a dialect word from the northwest of England where it is popular–especially in the Lake District. Fell races require mountain navigation skills and participants carry survival equipment. [18] Unlike trail running, the routes of fell races are often unmarked so that competitors frequently are able to choose their own route to a checkpoint. [19]
The only difference between mountain running and trail running is that a mountain running course sometimes includes paving. It is different from fell running because (1) courses are clearly marked and avoid dangerous sections; [20] and (2) while mountain running takes place mainly off-road, if there is significant elevation gain on the route, surfaced roads may be used. [18]
A triathlon is an endurance multisport race consisting of swimming, cycling, and running over various distances. Triathletes compete for fastest overall completion time, racing each segment sequentially with the time transitioning between the disciplines included. The word is of Greek origin, from τρεῖς, 'three', and ἆθλος, 'competition'.
Long-distance running, or endurance running, is a form of continuous running over distances of at least 3 km (1.9 mi). Physiologically, it is largely aerobic in nature and requires stamina as well as mental strength.
Road running is the sport of running on a measured course over an established road. This differs from track and field on a regular track and cross country running over natural terrain.
An ultramarathon is a footrace longer than the traditional marathon distance of 42.195 kilometres. The sport of running ultramarathons is called ultra running or ultra distance running.
Fell running, also sometimes known as hill running, is the sport of running and racing, off-road, over upland country where the gradient climbed is a significant component of the difficulty. The name arises from the origins of the English sport on the fells of northern Britain, especially those in the Lake District. It has elements of trail running, cross country and mountain running, but is also distinct from those disciplines.
Dean Karnazes, is an American ultramarathon runner, and author of Ultramarathon Man: Confessions of an All-Night Runner, which details ultra endurance running for the general public.
The Ultra-Trail du Mont-Blanc (UTMB) is a mountain ultramarathon race, first held in 2003, that follows the route of the Tour du Mont Blanc. It has been regarded as the most competitive trail ultramarathon in the world.
Anton Krupicka is an American ultra-runner. He has won the Leadville 100 twice, the Miwok 100K, the Rocky Raccoon 100 Miler, the Collegiate Peaks 50 Miler, the White River 50 Miler twice, the High Mountain 50k and the Estes Park Marathon.
Ryan "Hedgie" Nicholas Sandes is a South African trail runner. In 2010 he became the first competitor to have won all four of the 4 Deserts races.
Amber Ferreira is an American triathlete, coach and endurance athlete. She is the 2010 and 2014 United States Snowshoe Champion and the 2012 World Snowshoe Championship runner-up.
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Elisabet Barnes is a Swedish athlete specialized in ultrarunning. Her major claim to fame is winning the Marathon des Sables in 2015, winning each stage of the race. She repeated her win in 2017. The Marathon des Sables has been listed by Outside Magazine as one of the 9 toughest ultramarathons in the world. In 2015, she participated in six races, winning all and setting new course records in four.
Jasmin Karina Paris is a British runner who has been a national fell running champion and who has set records for the Bob Graham Round and the Ramsay Round. In 2024, she became the first woman to successfully complete the Barkley Marathons.
The backyard ultra or last one standing is a form of ultramarathon race where competitors must consecutively run the distance of 6.706 kilometres (4.167 mi) in less than one hour, which is a pace of 100 miles per 24 hours. The race is over when only one runner remains to complete a lap. This runner is marked as the winner and only finisher, with all other runners receiving a "DNF". The runner who completes the second-most laps in a race is often referred to as the "assist", in the sense that their effort is ultimately what determines how long the race is allowed to continue--there is no predefined end length or time in a backyard ultra, as long as multiple runners can complete each loop within an hour.
Carol Morgan is an Irish ultrarunner, who specialises in non-stop mountain ultramarathons 100 km and longer, often in challenging conditions with significant ascents / descents. Born in Dublin in 1973, where she trained as a nurse, she is an advanced practitioner in emergency medicine. Morgan holds the course record for endurance ultra event, the Kerry Way Ultra.
John Wade Kelly is an American endurance athlete who specializes in ultrarunning.
Adam Peterman is an American professional ultra-distance and marathon runner sponsored by Hoka.
Bighorn Trail Run is an ultramarathon trail running event held annually in the Bighorn National Forest of Wyoming. Founded in 1993, it has several distances including 100 miles (160 km), 52 miles (84 km), 32 miles (51 km), and 18 miles (29 km).