Running is often considered to be on hardened paved roads or in city roads, while trail running is often considered to be on unhardened mountain roads or primitive wilderness roads.

If you don't want to participate in a marathon race, just to focus on healthy running, then 5km road running is suitable for you.

If you want to participate in a marathon or trail running race, you must understand trail running 5km.

Road running 5km and trail running 5km are respectively suitable for whom

Due to road running being carried out on the marathon, the road surface is relatively flat, so road running 5km is more suitable for those who are interested in and preparing to start running. Trail running 5km requires a certain running foundation or outdoor sports foundation, such as marathon runners, hikers, cyclists, and climbers.

Road running equipment and trail running equipment are completely different, but they are the same. They are different because the running environment determines them. Road running is carried out on city roads, the natural environment is less harsh than trail running, so the equipment is more inclined to lightweight, breathable, and comfortable. There are no special requirements for equipment. For example, the choice of waist bag can only be used to carry a mobile phone and energy bars. Trail running requires carrying water bottles, energy supplements, and if the running distance is long, it also needs to carry trekking poles, trail packs, cash, waterproof jackets and pants, warm clothes, first aid kits, rescue blankets, GPS trackers, and other mandatory equipment. Because they are all sports equipment, they need to have sweating and cooling functions.

Experienced trail runners carefully check all mandatory equipment and choose to carry them according to the weather and geographical environment. Because in outdoor critical moments, equipment can save lives.

How difficult is trail running 5km?

When it comes to trail running 5km, you might ask, ‘Isn’t it just running in the woods?’ However, it’s not. Let me give you an example of the 2020 Umon Mountain Super Trail 5km. From the Madie station to the temporary worker shed checkpoint, it’s exactly 5km with a climb of 1064 meters. What does this mean?

Based on flat and trail running estimates, every 100 meters climbed is equivalent to 1 kilometer on a flat road. Climbing 5 kilometers is equivalent to running 11 kilometers on a flat road.

As the saying goes, it's easy to go uphill, but difficult to come down. For trail running, you have to pay for what you go up. The descending distance is equal to the ascending distance.

Trail running 5km will make you addicted

Trail running 5km can let you feel the beauty of nature, you can breathe fresh air outdoors, communicate with nature, and get close to nature, and integrate with nature. This is something you cannot perceive in road running. The charm of trail running is not only this. The intensity of trail running 5km will also give you a strong sour feeling, which will make your muscles sore and even painful. It can stimulate people’s conquering desires, conquering your weak self, your fearful self, and your fearful self. This will enable you to have a strong inner self.

Which people need to do trail running?

As veterans know, the enemy training often includes 5km trail running with a 20kg loaded body; Kenyan athletes’ marathon training methods, athletes regularly go to the mountains to train, with the goal of at least 5km.

What benefits can trail running 5km bring to us?

1, strengthen cardiopulmonary function, trail running due to the large intensity of up and down slopes, has a very obvious stimulation on cardiopulmonary function, which greatly increases lung capacity.

2, strengthen muscle strength, trail running and road running in the up and down slopes use different muscles, especially the down slope of trail running has higher requirements for the biceps muscle strength. If the strength is weak, the knee is easy to get injured.

3, trail running can promote a more balanced and coordinated body, this is especially obvious in the down slope of trail running.

4, enhance resistance and immunity. Trail running aims to exercise people’s will and belief. The accumulation of lactic acid and muscle soreness are the training of the athlete’s body and spirit. High-intensity training can promote metabolism and increase sweat discharge, so that the body can maintain vitality.

Summary: Road running 5km belongs to mainstream fitness, trail running 5km tends to be for professional athletes, military, and outdoor sports enthusiasts.

This article was written by, the founder of the Umon Mountain Super Trail race.

What do you think about road running 5km and trail running 5km? Please leave a comment to discuss.

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