Things we love about running: it’s as good as a shot of valerian for turning down your stress dial; it’s so kit-light you can take it on holiday without having to pay for extra baggage; it gives you carte blanche to eat whatever the heck you fancy. OK, that last one was a lie – runners shouldn’t eat whatever they want. Let’s just say sometimes, a.k.a. after 800m of lung-burning hell or 20 miles of lactate-fuelled agony, you’ve earned the right to chocolate cake. Oh, and did we mention that running makes you feel really sublime in an ‘I’m so smug that I ran before work’ kind of way. The catch? Not all forms of running boast the same body-boosting benefits. Here’s what trail and road running have to offer…
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Your body
On the trail
Trail running 101 – rugged ground, arduous hills and varied terrain place serious demands on the body. The undulated surface of the trail will recruit a host of small stabilising muscles that road running doesn’t require, plus rolling ground demands you use balancing skills that really hone your core. The net result is that trail running burns serious calories – rumour has it that running off-road burns 10 percent more calories than on-road. But there are hidden dangers: “Running on complex trails can cause a range of problems if your body isn’t conditioned,” says Graeme Hilditch, in his book Trail Running from Start to Finish (£16.99, bloomsbury.com) “Undulating surfaces, slippery rocks and steep climbs can all put the muscles under a significant amount of tension.” Start slowly and increase the miles gradually.
On the roads
Road running offers all of the sport’s body-boosting benefits: it’s great for heart health, improving circulation and reducing the risk of heart disease; It carves a lean lower half; it burns oodles of calories (around 705-865 per hour*), and improves bone density. It’s also great for speedwork sessions because the roads are flat and easy to measure. “It’s easier to run the same route and compare times on the roads, as the surface won’t change,” explains Nikki Bartlett, top triathlete and Nordic Oil ambassador. And doing speedwork doesn’t just make you fast, it also makes you fitter (and thinner, in case you’re wondering). But road running is tough on joints. Asphalt, the stuff Britain’s roads are made of, puts more shock through the body than off-road surfaces – and research from the University of Delaware has linked high impact loading to plantar fasciitis and tibial stress fractures. Shocking.
The winner is…
Trail running
Burn 10 percent more calories? Erm, it’s a no-brainer.
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Your mind
On the trail
Find running difficult? Training in a green space – park, countryside trail, forest track – plays tricks on your mind. According to an Essex University review, exercising on Mother Nature’s home ground feels a whole lot easier than indoor or urban sessions. Apparently, people move more quickly in green spaces because their rate of perceived exertion – how hard they think they’re working – decreases due to an interest in the natural surroundings. “Trail running allows your mind to explore nature at its best!” adds Bartlett. “It allows your mind to wander without having to stop at roadsides or traffic lights.” The varied ground on the trail also helps hone your proprioception skills – or your awareness of where your feet are – and this will develop your balance, too. Winner.
On the roads
Road running boosts your brain from the inside out. It encourages the growth of grey matter. Case in point – neuroscientists from Cambridge University report that running spurs the growth of new brain cells, while further research confirms that regular running bolsters the production of the brain growthstimulating chemical, BDNF (Brain-Derived Neurotrophic Factor). Of course, this is the case for all forms of running. Road running, however, has its own brain boon. Road running typically lends itself to a faster pace, and this improves cognition. Data in The Journal of Neuroscience shows that running speed increases the firing rate of some neurons, boosting brainpower.
The winner is…
Road running
Tough call but, ultimately, we want bigger brains.
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Your soul
On the trail
Interesting stat – over 64 percent of runners train on trails because they find them relaxing.** And they’re right – data confirms that wilderness workouts reduce blood pressure and increase parasympathetic activity (the nervous system division linked to a relaxed state). However, off-road running is also really enjoyable. “Trail running can be much more interesting and rewarding,” adds Helly Hansen run expert, Jules Roberts. “It takes you through stunning and varied scenery, which makes trail running a lot of fun.” We’ll choose running fun over striding monotony any day.
On the roads
Running is hands-down one of the best ways to get over a bad day at the office. Data confirms that it keeps ‘happy’ neurotransmitters in the nervous system for longer, boosting your mood. However, research in the International Journal of Environmental Research and Public Health shows that nature boasts the biggest overall benefits for wellbeing, and an absence of greenery may, perhaps subconsciously, contribute to your stress levels. ‘Running really boosts the soul,’ agrees Bartlett. ‘Whether you’re a beginner or an experienced racer, it allows you to improve and achieve your goals. This has a huge impact on feelings of positivity.’
The winner is…
Trail running
Less stress and more fun – trail running wins again!
