Hello! I'm Noguchi from MOOSE, a store specializing in outdoor items.

Are you a running enthusiast who is getting a little bored of running the same course and seeing the same scenery?
For those people, we recommend "trail running," which involves running on natural trails and courses through the mountains.

In fact, it is an outdoor sport that is attracting attention from experienced hikers, mountain climbers, and professional marathon runners alike for its benefits in improving athletic ability, its positive mental effects, and as a new way to enjoy the sport.

This time, we will be focusing on what trail running is and what benefits and ways to enjoy it!

What kind of sport is trail running?

Trail running is running on trails, or unpaved roads.
It is an outdoor sport in which you run on unpaved roads such as forest roads, gravel roads, and hiking trails in places such as mountains, forests, plains, and sandy beaches.

The courses are mainly used for hiking and mountain climbing.
Since it's called running, some people may wonder, "Do I have to keep running forever?" even if it's on a mountain path.

In fact, you don't have to keep running the whole time when trail running.

It is generally OK to walk uphill, such as on uneven roads or slopes.
Trail running through nature is exhilarating, and the ever-changing scenery means you can enjoy it without getting bored.

Trail running is not only a personal hobby, but is also popular as a type of competition such as marathons and ultramarathons.
Many competitions are held in Japan, and some people enjoy competing for rankings and times.

By the way, the famous "Mt. FUJI 100" in Japan is one of the toughest international competitions, even just in terms of the participation requirements.
Participants compete for the fastest time by running a course of approximately 100 miles spanning Yamanashi and Shizuoka prefectures within a time limit.

What are the benefits of trail running and how can you enjoy it?

Trail running is gaining attention as a personal hobby, a sport, and as training for other sports.
We will also introduce what benefits trail running can actually provide and how to enjoy it.

Positive effects on the mind and body

Trail running often involves running on mountain paths with continuous ups and downs, and requires agility, reflexes, and a sense of balance to respond instantly to unstable footing and surrounding conditions.

Because you make full use of muscles that you don't normally use, you'll find that your core and muscles are strengthened before you know it, and running for long periods of time will also improve your cardiopulmonary function.

Footing is often on soft surfaces such as fallen leaves, soil, or grass.
Another advantage of trail running is that compared to road running, which often involves running on hard surfaces such as asphalt, there is less impact when landing, which reduces strain on the joints.

Furthermore, trail running also offers the relaxing effect of forest bathing.
The scent of wood that wafts through nature is said to stimulate and activate the hippocampus in the brain, which also helps relieve stress.

Trail running involves running through ups and downs on a fresh and refreshing path, which activates the brain and strengthens the mind.
The sense of accomplishment you feel when you reach the finish line after running through magnificent nature will also lead to positive feelings.

There are many ways to enjoy it

There are many different ways to enjoy trail running, from enjoying it as a daily hobby or to build up physical strength, to participating in competitions and striving to break records.

The course through the mountains is varied throughout, with muddy areas and puddles due to rain, uneven areas with stones and rocks, and steep slopes.

Trail running is like a little adventure, as you jump, bounce, climb and descend according to the terrain!
You can also enjoy the natural beauty that changes with the seasons and time of day, and encounters with wild animals.

On slopes or in places where it is difficult to run, it is okay to walk slowly instead of forcing yourself to run.

It's important to follow the mountain rules

To enjoy trail running safely, it is also important to know the "mountain rules and etiquette."

Hiking and mountain climbing trails are used by people other than trail runners, so be sure to check the rules and etiquette to avoid accidents in the mountains and ensure everyone can enjoy themselves.

[Typical mountain rules and etiquette]

• In the mountains, climbers generally have priority (stop and give way)
• When passing someone, switch to walking and say hello or something like that.
• Do not run off the mountain trails or hiking trails
• Do not pick plants
• Prevent rockfalls
• Always take your trash home
• Check the route using a map app or other similar app.
• Before entering the mountains, please submit a mountain entry notification and consider purchasing mountain insurance.

It's also a good idea to be considerate and give way to pedestrians depending on the road conditions, switch to walking, and avoid overtaking others.
Basically, choosing a route with fewer hikers and a time of day is also necessary to enjoy a trail.
Please follow the rules and etiquette so that everyone can enjoy the trails.

What do I need to get started in trail running?

What about trail running? Most of the time, you run in the mountains, on hiking trails or forest roads.
To run comfortably, you need to prepare for the environment.

We will introduce you to the clothing and accessories you need, as well as essential items and useful things to have, so if you are trying it for the first time, be sure to check it out!

Basic trail running clothing

When starting trail running, there are three basic items you should prepare: clothing, shoes, and a backpack (vest).
We recommend choosing shoes suitable for trail running at a specialty store.

Tops and bottoms

When choosing a base layer (T-shirt) to wear on top, choose one made from a material that is highly absorbent, quick-drying, and has high sweat-processing properties.
Generally, trail running involves high exercise intensity and a lot of sweating, so you'll often be wearing short sleeves, but it's a good idea to choose sleeveless or long sleeves depending on the season, temperature, and where you're running.Short sleeves and arm covers are also recommended for easier temperature regulation.

Similarly, choose quick-drying running pants for your bottoms.
Trail running involves rocky areas and the risk of falling, so there are specially designed running shoes that are reinforced in areas that are prone to tearing and have pockets for storing snacks and lightweight clothing.
You can use ones made for road running, but if you have the space, it's more convenient to use ones made specifically for road running.

Shorts are generally fine, but you can also wear long pants or long tights depending on the temperature, or you can wear shorts with knee-high socks or calf tights (tights that cover from the ankles down to the knees) to prevent cuts and abrasions.

You don't need to wear a lot of layers, but it's a good idea to bring a thin wind shell that you can quickly put on during breaks, and fleece or down jackets to keep you warm if necessary.

Rainwear

In the mountains, where the weather can change suddenly, it's a good idea to bring lightweight, breathable rainwear designed for trail running.
Although you may not need them, it's a good idea to have rain pants. Not only can they protect you from the wind and rain, but they can also be used to keep you warm.

Socks

When trail running on mountain paths, choosing the right socks is also important.
In particular, reducing damage to the soles of your feet caused by uneven terrain, and protecting your feet from sweat, mud, and other wetness and keeping them dry are even more important than when running on the road.
Trail running shoes are highly cushioned, breathable, and quick-drying, and they're durable, won't tire you out, and will keep you comfortable inside your shoes!

Trail running shoes

The shoes are designed for trail running, with excellent cushioning and grip, designed for running on mountain trails.
It also features a protective coating on the toes.

Trail running shoes are also highly breathable, and some have holes for draining water, so if they get a little wet they will dry quickly, which is unique to trail running shoes.
Specialized shoes are less likely to slip on rough surfaces and put less strain on the body, helping to prevent injury and fatigue.

Backpack (best)

Trail running backpacks are designed to place the center of gravity in the upper back.
It fits tightly to the body and does not shake easily even when running.

They come in vest and backpack styles, with capacities ranging from 4L to 15L, but vest styles are currently the most common. They often have pockets on the front for storing supplies and hydration items, so you can access them while running without having to take the backpack off.
Check the pocket position and fit, and choose one with the capacity that suits your style.

Also, be sure to bring gloves, a cap (hat), and sunglasses.

Trail running essentials

We will also introduce some essential items that you should prepare for peace of mind.

Hydration products

When trail running, you will often need to hydrate with water or sports drinks while running, and although it depends on the season, it is a good idea to bring around 1 liter as a guideline.
Plastic bottles are fine, but for ease of use and a good fit, we recommend a dedicated bottle or hydration system.

Dedicated bottles include hard bottles with a locking spout that dispenses water with just a push, and soft bottles made of synthetic resin called soft flasks.
Both are designed not to interfere with the fit of a trail running backpack.
Some of them even come with a backpack as a set.

Hydration is a device that consists of a water bottle made of a synthetic resin film laminated in about three layers, placed in a backpack or similar, with a tube attached to the water bottle and a valve extended to the opening.
It's very convenient because you can hydrate at your own pace without having to put your luggage down.

Snacks

Nutrition is also important when running long distances on trails.
Carry energy gels and bars, solid bread, rice balls, chocolate, etc. to quickly replenish your energy while on the move.

It's possible to get lost or encounter unexpected situations in the mountains, so be sure to bring plenty of gear, including spares.

Smartphones and mobile phones

Don't forget to bring it with you in case of an emergency.
Waterproofing is also necessary to prevent it from getting wet from rain or sweat.

These days, there are many free map apps available, so be sure to download one that uses GPS to find your current location and check your route.

It is recommended to have a spare mobile battery on hand in case the battery runs out.

Useful things to have when trail running

Although not essential, here are some items you should prepare.
Try to find one that suits your style.

Emergency Kit

In the mountains, you may get cut by tree branches, or get blisters or sore feet, so it's useful to have a simple first aid kit ready.
It's a good idea to include things like bandages, gauze, bandages, taping tape, and poison remover.
It is convenient to have a watch with GPS function in addition to your smartphone.
It has a map and navigation function, so you can check your course and current location.

In addition, recent models can collect heart rate and various other data, making them useful when training.

headlights

When the sun goes down in the mountains, it gets darker than you might imagine.
Even if you plan to descend while it is still light, it is a good idea to have this item ready in case you are unable to get down before sunset or if you get lost.

In addition, it is a good idea to have a survival sheet, paper map, compass, whistle, bear bell, bear spray, and depending on the mountain area and season, insect repellent and leech repellent spray on hand in case of an emergency!

summary

Trail running is a fun sport that is beneficial for both the body and mind!
Trail running is running on trails, or unpaved roads.
It is an outdoor sport where you run on unpaved roads such as forest roads, gravel roads, and hiking trails.

Trail running through nature is exhilarating, and the ever-changing scenery means you can enjoy it without getting bored.

Since you make full use of muscles that you don't normally use, you will find that your core and muscles are strengthened before you know it.
Not only is it good for your body, but it also improves your mental health, as forest bathing has a relaxing effect and running on up and down roads stimulates your brain.

Be sure to learn the etiquette and rules for mountain climbing, and once you've prepared your clothing and essentials, give it a try!

Once you're ready, why not start by joining a group of experienced runners or attending a trail running workshop or seminar?

MOOSE, a specialty store for outdoor items , carries a wide range of trail running apparel and shoes.
We also carry a wide range of equipment useful for mountain climbing and trekking!
If you are planning a trip to the mountains, be sure to check it out.