Introduction to Trail Running

As the days get warmer and longer, many runners shift their training from the treadmill to the city streets to soak up the sun. For those who might be a bit tired of pounding the pavement or are simply looking for a new sport to explore, trail running can be an exciting new way of mixing up your running mileage. In this post, we’ll go over how to get started in trail running and some early-game tips to set you up for success. 

This is an adaptation of a webinar from November 2024 that can be viewed at this link. As mentioned in the webinar, the content presented below is purely for informational purposes and does not constitute health or medical advice. It’s always best to consult your healthcare provider before starting a new or unfamiliar physical activity routine to make sure it’s the best fit for you. 

What Is Trail Running, and Why Should I Pick It Up?

As the name suggests, trail running is simply taking your running practice into the forest, mountains, or wherever else trails might be found. It’s a common misconception that a trail run necessitates a 50 km+ distance with loads of elevation gain and loss - while this can be true, a trail run can also be as short or long as one likes, on a myriad of different surfaces and elevation profiles. 

Compared to road running, trail running often requires a much more variable running stride depending on the terrain or footing. This can, in turn, require more awareness and presence of one’s surroundings when running, bringing with it a certain mindfulness that many trail runners cite as one of the most rewarding aspects of the sport. 

Some other benefits of trail running include: 

• Increased engagement of the trunk, hip, knee, and ankle stabilizers, thanks to the variation in running stride (Voloshina and Ferris, 2015). This variability can even be protective and rehabilitative in certain injuries, such as IT band syndrome.
• Increased sleep quality and mood scores correlated with time spent on the trails (Smiley et al., 2020) and the fostering of traits such as empowerment, bravery, and tenacity (Lincoln, 2020).
• A deeper connection with and immersion in nature, with many trail running events and races promoting themes of reconciliation and environmental stewardship.

Getting Started: Safety, Footwear, and Equipment

Trail running, like any outdoor activity, requires certain safety considerations. Trails can be remote, and conditions can change quickly or unexpected events can occur (like inclement weather events, injuries, or wildlife encounters). It’s always a good idea to tell someone where you’re going, when you expect to return, and what to do should an unexpected incident occur. Carrying equipment like a basic first aid kit, a cellphone, and a whistle can be helpful in case of an emergency. 

Many trails can be run on in road running shoes, but as you venture onto trails that are more technically demanding, meaning that the surfaces are more uneven or have more natural obstacles, a dedicated trail running shoe can be an asset. These shoes often have a grippier rubber outsole that provides traction support, a stiffer and lower-stack midsole that may contain a rock plate to protect the feet from debris, and a tear-resistant upper material. 

Shoes are really the only requisite piece of gear needed to get started. Other equipment that can be helpful on your trail running journey, but is by no means necessary for a first step into the sport, can include:

• A GPS watch or app to guide you on unfamiliar trails.
• Hydration packs, vests, or belts for carrying food, water, and safety supplies (mentioned above).
• Moisture-wicking socks that retain insulation even if wet. 
• Running poles for extra support on steep uphills and downhills.

Techniques and Tips to Conquer the Trails

As we’ve mentioned, trail running brings with it a host of new terrains and environments that might be unfamiliar to a lifelong road runner. Having an idea of what to expect on these terrains, as well as how to tackle them, can be a major asset on your first trail run. 

Uphill

Uphill terrain on trails can be steeper than something a car would be able to drive up. As a result, this requires greater mechanical work than level or downhill running. When beginning an uphill trail section, think about pushing off through the forefoot and keeping your weight shifted over the balls of your feet. You can also try increasing your cadence (i.e., your steps per minute), taking shorter strides and reducing the amount of time that your foot spends moving through the air. 

This is akin to shifting to a lower gear on a bike when grinding up a steep hill. If the hill starts to feel too overwhelming, many runners shift into a “power hike”: notably, they start taking longer, slower strides, leaning forward with their trunk and using their hands to push down on the leg. This can mix up which muscles are doing the work and reduce stress on the aerobic system. 

Downhill

Downhill running requires less mechanical work, but results in more force absorption in the hip, knee, and ankle joints. During downhills, the leg muscles need to engage eccentrically, meaning that they contract as they lengthen out (similar to slowly lowering the weight when doing a bicep curl). As a result, downhill running can be just as taxing, if not more, compared to uphill running! 

Foot placement and the center of mass become more significant considerations when downhill running. Having a slight forward lean, gently bracing the abdominals, and keeping the lower body relaxed as you run downhill can reduce the impact forces driving up through the posterior chain. Using quick, decisive steps with a focus on the terrain, 5-10 steps in front of you can help you anticipate and navigate terrain changes. Similar to uphill running, if the hill feels too overwhelming, there’s nothing wrong with slowing down to a walk. Downhill running is a challenging skill that takes time to practice. 

Technical Trail

As we’ve already mentioned, technical trails involve uneven footing, features like roots and rocks, and tight twists and turns. This can be very dynamic, fun running, but is often very tiring given the rapid changes in direction and footwork involved. Similar to downhill running, runners typically have to scan ahead of them to anticipate upcoming changes in terrain and respond accordingly. 

Focusing on small, decisive steps can help you adjust quickly to unpredictable turns, and standing tall with gentle but firmly braced abdominals can provide control on tight turns. When approaching a twisty section of trail, lean slightly through the trunk and hips rather than leading with the feet to effectively maneuver through a turn. 

Getting out There

Hitting the trails makes for a fun, fresh take on one’s running journey, boasting numerous physical and mental health benefits. This blog covers most of the first steps you need to get out and have a successful first go at the trails. For those local to the Ottawa-Gatineau area, there are thousands of kilometers of world-class trails accessible in Gatineau Park and similar areas. 

It’s also home to a number of beginner-friendly clubs that are more than thrilled to have newer runners get out and share in their sport. If you’re having uncertainty about how to get into trail running for the first time, or if a nagging injury or issue is causing barriers for you, the MOOV Physiotherapy & Wellness team would be more than happy to help out. Feel free to give us a shout on socials or through this link, and we can make a plan together to help get you out running on the trails you love.