User:Boganbear/Urban Trail Running

Urban Cross Country (UXC) also known as Urban Trail Running is a form of recreational or competitive running that combines cross country and trail running set in an urban context. The runner must attempt to complete their run without using road or sealed track. They may also follow a pre-planned course which is necessary for the competitive form of the sport. Participants often utilize parks, median strips, nature strips, tan bark areas and the grassy shoulders of sealed trails to make a circuit. This style of running was developed in Melbourne, Australia by runner Guy Logan in order to maximize the benefits of cross country training while minimizing the jarring effects of road and track running often experienced by inner-city athletes.

Benefits of Urban Cross Country running

There are both mental and physical benefits to UXC. It is suggested that trail runners are less likely to be put off by inclement weather conditions, perceiving rain, hail or high winds as additional challenges of the course. whether runners pre-plan a route or run 'free' choosing to search out an off road course as they go, they will find that they get to know their city better and will discover unusual and interesting areas which would otherwise have remained hidden.

Physical benefits come from the greater demands on the urban trail runner's musculature and a decreased impact on their joints due to soft and uneven running surfaces. Because energy is not returned by the soft surfaces the athlete must put in more effort in picking up their legs and may need to bend more at the knee and ankle. Their hip, pelvis and abdominal muscles will also be more active because of this and the increased compensation required to balance on the uneven ground. More importantly, urban trail runners suffer less joint wear and tear when compared with the higher impact forms of running, hopefully minimising time injured.

Drawbacks of Urban Cross Country running

When running on uneven ground a twisted ankle is more likely, this unpleasant injury may be avoided by adjusting stride length, leg speed and foot strike often to a gait that has shorter strides and faster leg speed. This may not suit all UXC runners and participants are encouraged to experiment when finding their feet on the new surface. Running speed is also sacrificed when running off-road compared to road and track pace. Environmental impact may be a factor for consideration. The environmental impact of UXC running us not known because the traffic of runners on urban off road trails is low. As the sport increases in popularity, common routes and trails may require 'fallow' time in order to revegetate. Accidental trespassing is an easier mistake to make for a UXC runner compared to the clear boundaries indicated by roads and sealed trails. Runners should be vigilant of private property and seek permission from land owners if unsure.

Equipment

Equipment choice is largely personal for the UXC runner. Trail length, weather, and running surface are all factors that influence equipment choice. Like in most forms of running, the most important choice is footwear. There is a debate between the use of trail running vs. running shoes. It is not suggested that participants in UXC run barefoot due to the increased risk of being injured by hazardous hidden litter. Generally speaking, for dry conditions, running shoes that mimic barefoot conditions seem to give runners the best connection to the trail. During wet slippery conditions a more 'aggressive' trail shoe provides the increased traction and protection required.