Trail running is a powerful but often underutilized training tool that can benefit runners of almost every type, including the ones who focus on road racing. As Steven Rindner says, incorporating trail runs into a training regimen can help runners to develop a more well-rounded set of skills, improve their performance and lower the risk of injuries. It can be quite helpful in enabling road runners to build speed, resilience, and overall athleticism.
Steven Rindner talks about why should road runners try out trail running
One of the most appealing factors of trail running is that it mitigates the repetitive stress commonly associated with road running. A lot of running related injuries arise from repetitive stress, which is caused by performing the same motion repeatedly without adequate variation or recovery. Such injuries are often made worse by fatigue or imbalances. Trail running, however, does away with the risk of injuries caused by repetitive stress. In a trail run, the running surfaces are naturally uneven, and may range from crushed gravel and dirt to grass and forest paths. Hence, every foot strike is different. Such light variations can be useful in reducing the strain on any single muscle group or joint, thereby lowering the risk of chronic overuse injuries.
Runners who have a history of Achilles tendon issues, IT band syndrome, or stress fractures would benefit a lot by moving some runs during the week to an off-road surface. Doing so can help reduce the overall risk of suffering a repetitive stress injury. Soft surfaces like trails can decrease the impact forces on the body. Even well-groomed, non-technical trails provide just enough variety to challenge the body in safer, more diverse ways than pavement or sidewalks.
As Steven Rindner says, in addition to supporting injury prevention, trail running also contributes to overall athletic development. Navigating diverse types of obstacles on the path, like rocks, roots, and rolling terrain, can help enhance proprioception, balance and coordination. Such skills can translate to more efficient movement patterns that improve running economy on the road. The elevation changes commonly found in the trails aids in building muscular strength and cardiovascular endurance, which ultimately support speed and stamina during races on flat terrain. This can imply to increased power output, improved mobility, and better athletic performance for road runners. The improvement in movement quality is especially helpful in achieving a sort of graceful, springy stride associated with top performers. Road runners engaging in trail running must focus on moderate, manageable terrain rather than extremely technical mountain trails that can be overly strenuous and counterproductive for those seeking recovery or base training.
Trail running can be a good recovery tool for road runners. Recovery runs are generally performed at slower paces and lower heart rates, and trails naturally encourage this slower speed. As trails tend to be more demanding than asphalt in terms of terrain, runners are less inclined to push the pace, allowing their body to recover more effectively. The softer surfaces also help reduce muscle tension and impact stress on the joints, which are important factors during post-race or post-workout recovery phases.
