Running in the forest – is it worth choosing such an area for your training?

We all appreciate fresh and clean air. Unfortunately, when you live in a city you may have a problem with this. This is especially an issue for runners, who are inhaling more air during exercise than during normal breathing. There are special anti-smog masks on the market, but there is another way! 

Wondering which one? The answer is simple. Go outside the city and go to the forest for a workout. The forest is a great place for physical and mental relaxation. If you are going to opt for this form of training, you need to keep in mind that it will be harder and more demanding than on normal terrain. However, with the right preparation, you will manage, and if not, you will have something to work on. 

In this article, I will introduce you to the advantages of running in the woods. You’ll see that it’s not just the peace and fresh air that’s a plus. Read on! I hope the following points will make you pick up the right equipment and try running through the forest.

Running in the Forest – 10 Advantages for every athlete

1. Give your mind a rest 

Surely you have heard more than once that the green color relaxes and restores peace of the mind and soul. It’s true. That’s why it’s a good idea to go for a run in the woods after a hard day at work, especially if you work at a computer. The green of the forest will not only relax your mind but also your eyes. 

“I can look at the greenery in the city in the park. Why choose a forest right away?”

True, you’ll find many parks in cities, but most often they are overloaded with other people. The sound of driving cars, screaming children, and barking dogs certainly won’t help you relax. By choosing a forest you are assured of quiet. Far fewer people go to such places, and if they are there, they are quiet. 

2. De-stress after a long day

Did your boss upset you at work again? Were you late for an important meeting? Did you stand in traffic? Such situations can raise your blood pressure. At such moments, it’s worth going to the forest, and if you combine the forest with running, it’s a perfect combo. 

When you do physical activity, endorphins, or happiness hormones, are secreted. Combined with the greenery around you, your mood and well-being will immediately jump to a higher level.

Disclaimer: As for the secretion of the happiness hormone during physical activity, it is important to remember that it depends on individual predisposition. It may happen that, to one person, a short run is enough for the hormones to be secreted. Others will only feel any change after an intense workout.

3. Forest paths – an interesting challenge for a runner

In the city, you usually run on concrete, asphalt, or pavement. There are no additional obstacles that you can watch out for. Ok, occasionally there may be a hole. 

In the forest, you have a more varied route. There may be stones, roots, holes, cones, and other litter on the paths. Such variety will certainly benefit you, plus you concentrate more on running.

4. Are you complaining about boredom during running? Not when running in the woods!

In the city, you have limited options for choosing routes to run. When going to the forest, you have many paths to use. What’s more, you can choose a different entrance to the forest than the one you usually choose, and new possibilities open up before you for an interesting workout on a new route. 

If you already know the terrain well and are an experienced forest runner, you will be able to set your running route. 

“The forest is just trees, trees and…trees. BORING.”

Forests are diverse, so you can watch the species of the trees change during your training. You will also get to know new and interesting plants that you haven’t seen before. You can’t complain about nature. It is fascinating! Running in the woods will pass very quickly and before you know it you will already be finishing your workout.

5. Clean air = better comfort in breathing 

I mentioned this at the very beginning, but after all, we can’t leave it out. The forest has much better air quality than cities, where buses and cars are constantly driving around the city, and various pollutants are emitted from factories. 

In the forest, you will finally be able to breathe fully. The clean and fresh air will make running pleasant and comfortable. What’s more, you will smell the beautiful scents that are typical of a forest environment – leaves, and coniferous trees. Such smells are a pleasure to inhale 😉

6. Pleasant coolness even on hot days and protection from light rain

On hot days we always seek shelter from the sun’s rays. However, even on such days, persistent athletes go for training (early in the morning or late in the evening, when the sun is no longer so dangerous). 

When it’s hot, go to the woods, where you’ll get a break from the heat and do your training in greater comfort. 

The temperature in the forest is cooler. Why? Because a large cluster of trees provides shade. Moreover, there is also evaporation of water from the surface of the leaves, so the environment around it cools down. 

In the forest, light rain will not be terrible. You have a natural cover over your head in the form of treetops. However, avoid forests if you see a storm or heavy rain coming.

7. Provide relief to your joints

Running all the time on asphalt puts a strain on your joints. In the woods, you are provided with a soft path that is sometimes strewn with needles and leaves, making it even more comfortable to run on. By choosing forest, you are also choosing less stress on your joints.

8. Free massage for your feet

If you choose the right shoes for running in the woods and do not have a lot of foam cushioning underfoot, you will give your feet a massage while running. On the paths lie pinecones, leaves, needles, and small pebbles. You will feel elements of nature under your feet. You will let your feet feel many different stimuli during your workout. Your perception will improve and you will be able to work better on your running technique.

9. The forest develops the runner better

To become a better runner you need to diversify the paths on which you run. Concrete and asphalt alone are not enough. 

In the woods, the terrain is more challenging, so not only do you give your feet a massage and put less stress on your joints, but you also strengthen your muscles. What’s more, your running strength will also increase, and your rebound and explosive power will improve. 

The forest terrain is uneven and you will constantly hit some holes and slight hills. These will give you more stability and balance while running. Your fitness will also improve and you will be able to run on more difficult routes. 

When you return from forest paths to asphalt, you will feel the difference – better endurance and speed. Don’t expect changes after one workout! You need to practice a little.

10. Better economy and running technique

Are you wondering how to improve your running technique? Head to the woods for a workout. There are many obstacles on the trails that make the running step shorter. This improves your technique, economy, as well as your running cadence – which should be 180 steps per minute. As a result, you start running with the middle of the foot rather than the heel. It is this positioning of the foot that is beneficial to the runner. 

Running economy also improves. You take smaller steps. Therefore, you waste less energy on unnecessary movements that drain you even faster.

Running in the forest – disadvantages and risks

Everything has its pros and cons. The same goes for running in the woods. Many people who think about running in the woods immediately have many risks that discourage them from choosing this place for their training.

See what could be your potential danger on the trail in the forest.

• Loneliness – when running in the woods you are on your own. In the city, you can always ask someone for directions. Unfortunately, in the forest, you must be prepared to be completely alone. Moreover, sometimes even in such places, there is no reception.
• It’s easy to get lost – if you take paths that have many crossroads, you can easily get lost. You will lose your orientation in the area. It’s easy because you have only trees around you. Therefore, only choose paths that are straight and don’t run very far into the woods. 
• Uneven terrain = injury – a moment’s inattention and you could get injured. As you already know, in the forest the ground is not flat, so it is not difficult to fall or put your foot wrong. 
• Ticks and wild animals – forests are an animal kingdom. That’s why on the trail you may suddenly see some dangerous animals. Moreover, ticks have their habitat in such a place. That’s why it’s a good idea to spray yourself with appropriate products before training.

Running in the forest vs. the right pace 

Are you the kind of runner who keeps an eye on your running pace? If so, you need to prepare for the fact that in the forest your pace will be slower. The terrain is more challenging, and you have to watch out for obstacles – so your speed will decrease.

However, you don’t have to worry that this will make you run slower all the time. This will translate into better fitness, conditioning, stronger muscles, and a better pace on normal pavement.

How to prepare for running through the forest?

1. Plan your route 

This is very important, because as you may have read earlier in such a place you can get lost. Beforehand, it is best to familiarize yourself with the paths you plan to run. Instead of going for a workout straight away, go to the woods for a walk. Choose the best route that suits you and your skills. 

What are the best routes to choose for your first workouts?

• Paths that you have walked before and know from your forest adventures – you’ll have a better idea of where you are and won’t get lost while running. You will get home safely. 
• Paths without hills and elevations – if you are at the beginning of your journey with running in the woods, then you should avoid areas where there are often some climbs. Such terrain will be much more challenging than a normal route. Therefore, avoid them at the very beginning. 
• Paths that don’t have a lot of branching – choose paths that go on and on. This way you won’t get lost and will have a straight path back. A lot of branching on the path means a greater risk of getting lost in the forest. This is not what you want.

2. Tell your family or friends that you are going running in the forest 

Never go out for such a workout without telling another person first. Tell where you are going to run and approximately what time you will return. 

You don’t know what can happen on the route, for example, you will twist your ankle and won’t be able to return home on your own. Then the person you informed about your training, if you do not return at the agreed time will come to rescue you. That’s why it’s so important to determine the route of your run so that someone can help you in such a case. 

When you run, take your phone with you and turn on the GPS. This feature will make searching easier. However, you must remember that there is often no reception in the woods.

3. Save emergency numbers on your cell phone

Everyone knows the number for Emergency Services. However, in moments of great stress or heightened adrenaline, it can be forgotten. That’s why it’s best to add it to your contact list and add it to your speed-dial list. This will allow you to quickly dial the number without having to type it on the phone screen.

4. Pack the most necessary things for running through the forest 

• Cell phone – remember to take a charged phone with you. This will help you find your route more easily, and contact someone if you encounter a problem. Pack it deep in your backpack so it won’t get wet if it rains. 
• Flashlight – it gets dark faster in the woods. Therefore, if you are going for a run in the evening, be sure to bring a light source with you. This will keep you safe and help you see where you are running. 
• Sufficient amount of water – in the forest you do not have access to drinking water (do not drink water from untrusted sources). Therefore, take enough water with you before setting out on a trail in the forest. Analyze how long your training will take and what the weather is like. There is never enough water. It is better to return with it in your backpack than to suffer from thirst and become dehydrated.

5. Invite your running friends with you 

It’s a good idea to bring someone with you for such training sessions. If you have other runners among your friends, offer them to train in the forest. Or maybe one of them is already running? All the better! An experienced runner can show you interesting routes and give you tips on how to run through the woods. 

It’s also worth using social media. Maybe you can find groups of people in your area who run in the forest together and you can join them.

How to run in the woods? Basic advice 

1. Start with a slower running pace – the uneven surface will surely make your pace slower. Increase your pace gradually with each successive run through the forest.
2. Look ahead – analyze what is 5-10-15 meters in front of you to prepare yourself to avoid the obstacle that awaits on your forest path. On more challenging routes, focus your gaze on the few meters in front of you. 
3. Feeling very tired? – stop your training. If you pass out in the forest, no one can help you if you are alone.

Running in the woods and encountering wild animals 

Wild animals are the ones who rule in these areas. Therefore, if you encounter a wild animal on your way, then you must remain calm. Remember that the animal will not attack you without reason. 

What to do in such a situation? 

• do not turn your back on it,
• do not run away, 
• do not make sudden movements, 
• do not approach, 
• do not try to scare it away. 

Stand calmly motionless, do not look the animal in the eyes, and wait for it to go away on its own.

Shoes for running in the woods 

Forest running shoes are different from the usual shoes you choose for training on asphalt. Forest running shoes are those that have a stiffer upper, less cushioning, and an aggressive tread. All this is supposed to give you a good feel for the ground under your feet, adequate stability, and traction.