Trail Running – But Why?

Running in nature gives us the power to escape. It forces us to disconnect from the daily stress of life—time flies by in a flash. In fact, several studies show the benefits of running, including reduced stress and anxiety. If running makes you feel alive and free, that feeling is amplified even more when you run in nature. Trail running truly has the power to recharge your mind and help you reconnect with the present moment.

3 Other Benefits of Trail Running

• Balance: Obstacles such as roots and rocks help improve balance.
• Less impact on joints: Running on softer terrain puts less strain on your joints and allows for a greater variety of movements, which reduces stress from repetitive motion.
• Strength and stability: Trail running involves a variety of surfaces and terrains, helping to strengthen your muscles and improve ankle stability.

Is Trail Running for Me?

Just like road running, anyone can get started with trail running, regardless of age or athletic experience. The key is to progress gradually and take it step by step. For example, start by learning how to run down small slopes. Get used to developing agility on uneven ground, improving your foot proprioception and overall stability. It’s also important to focus on proper movement technique to train your muscles to absorb impact, especially since downhill running places high demand on your muscle control.

4 Key Rules for Trail Running

1) Know yourself and recognize when it’s time to walk:

You have to be willing to walk. Sometimes it’s actually more efficient to walk uphill to conserve energy, which allows for a better push afterward. If you do choose to tackle hills at a running pace, shorten your stride to maintain rhythm. Energy management is crucial and will depend on each person’s cardiovascular capacity.

2) Don’t underestimate the demands of downhill running:

While it uses less energy and allows for recovery, it’s a highly technical phase and puts a lot of stress on the muscles and joints. Lack of preparation can not only lead to muscle fatigue and slower times but also increase the risk of injury.

Specific exercises for downhill performance:

• Eccentric strength training for the lower body
• Core strengthening exercises
• Ankle strengthening and stability drills

3) Use proper downhill technique:

Many runners tend to lean their bodies backward on descents, but you should actually shift your upper body forward, engage your core, and bring your center of gravity closer to your base of support. Keep your knees slightly bent and stay as relaxed as possible to reduce muscle fatigue and unnecessary energy loss. Also, avoid overstriding, which increases the impact on your joints.

4) Look ahead:

It’s tempting to watch your feet, but you should focus a few meters ahead to read the terrain and anticipate obstacles.

But most importantly: trail running is about relaxing, having fun, and smiling.