Trail Running vs. Road Running
Living in New York City, it seems that all everyone does when going for a run is hit the pavement. Popular local courses include the West Side Highway, along the East River, or completing an entire loop of Central Park. By continually running on pavement, a runner puts significant stress on his or her feet, knees, and lower back. When training, it is important to break up your runs by logging some miles on soft surfaces such as dirt trails.
Trail running typically is more forgiving than concrete or asphalt; it tends to be less strenuous on your body and can prevent nagging injuries. However, when out on a trail, it is important to pay attention to the surface. Until the often smooth road surfaces, trails can be quite uneven with rough terrain, rocks and roots that you must consider to prevent falls or possible ankle injuries. It is because of these variables that it would be wise to decrease your average pace by 10% though the intensity of the workout will remain the same.
While speaking of pacing, another difference between road running and trail running is pace projection. When running on the road, a runner can often determine pace targets each mile, ensuring a more consistent run. When out on a trail however, every mile is different and it is difficult to develop a regular stride or pace. It might be wise when out on the trail to leave the watch at home and enjoy the scenery.
So where does one go to leave the roads behind and venture into the woods? Asides from the bridle path in Central Park (a favorite spot among many runners), there is always Van Cortlandt Park in the Bronx, the fourth largest park in New York City. Van Cortlandt Park is popular within the cross-country scene due to its miles of trails and hills. Other popular running trails include Rockefeller State Park - located in Tarrytown, New York - only 30 miles from New York City with hundreds of acres to run on. Finally, if you are interested in going Long Island, try Sunken Meadow State Park. Sunken Meadow is perfect for hill training with a challenging 5-kilometer trail that features the fittingly named "Cardiac Hill."
So the next time you are deciding where to run, recall the last time you were away from the daily grind of the New York City roads and make an effort to visit a more scenic, peaceful trail. Enjoy the run.
Trail running typically is more forgiving than concrete or asphalt; it tends to be less strenuous on your body and can prevent nagging injuries. However, when out on a trail, it is important to pay attention to the surface. Until the often smooth road surfaces, trails can be quite uneven with rough terrain, rocks and roots that you must consider to prevent falls or possible ankle injuries. It is because of these variables that it would be wise to decrease your average pace by 10% though the intensity of the workout will remain the same.
While speaking of pacing, another difference between road running and trail running is pace projection. When running on the road, a runner can often determine pace targets each mile, ensuring a more consistent run. When out on a trail however, every mile is different and it is difficult to develop a regular stride or pace. It might be wise when out on the trail to leave the watch at home and enjoy the scenery.
So where does one go to leave the roads behind and venture into the woods? Asides from the bridle path in Central Park (a favorite spot among many runners), there is always Van Cortlandt Park in the Bronx, the fourth largest park in New York City. Van Cortlandt Park is popular within the cross-country scene due to its miles of trails and hills. Other popular running trails include Rockefeller State Park - located in Tarrytown, New York - only 30 miles from New York City with hundreds of acres to run on. Finally, if you are interested in going Long Island, try Sunken Meadow State Park. Sunken Meadow is perfect for hill training with a challenging 5-kilometer trail that features the fittingly named "Cardiac Hill."
So the next time you are deciding where to run, recall the last time you were away from the daily grind of the New York City roads and make an effort to visit a more scenic, peaceful trail. Enjoy the run.
