What is trail running and how to practice it safely?

Sport / Date: 06-22-2025

The main idea behind trail running is to get out of the city and exercise in nature. This type of running takes place in places like forests and mountains, and challenges runners to a greater extent.

This is because, unlike street racing, athletes face several natural obstacles along the way, such as uneven terrain, steep climbs and steep descents. Therefore, before putting on your sneakers and venturing out on these routes, it is essential to understand that this sport requires adequate preparation.

If you are interested in trail running and want to know the specifics of this challenge, stay here to discover its characteristics!

What is trail running?

Trail running, also known as trail running, is a type of sport that takes place in nature and on unpaved roads, usually located in mountains and forests, for example.

The practice can present several challenges due to the variety of terrain and the presence of obstacles, such as steep climbs, risky descents, tree roots along the way, as well as mud and streams to cross. In short, these elements make the experience exciting and often unpredictable, requiring the athlete to have both physical and mental skills to complete each route.

On the other hand, an interesting characteristic of this sport is that it provides runners with a connection with nature and the opportunity to explore different environments that differ from urban life.

Differences between trail running and mountain running

Trail running and mountain running are two disciplines that share the natural environment as a practice setting, but which have differences between them. While the first is carried out on generally narrow and unpaved paths or routes, the second is characterized by uneven and steep terrain.

Trail running usually takes place in areas such as forests, parks and even beaches, with a focus on the diversity of terrain, characterized by uneven ground and elevation changes. In addition, trails can vary in terms of difficulty and length, being accessible or even more challenging, involving, for example, rocky terrain.

On the other hand, mountain running can be a more extreme challenge, as it takes place in places with considerable elevation. Runners face steeper climbs and descents and the focus is also on facing high altitudes.

Therefore, both require runners to develop specific techniques to face all the challenges present in each location and complete a safe route. The choice between the two practices depends on the level of intensity, the runner's personal preference and the characteristics of the modality.

What are the benefits of trail running?

According to an article published in the American College of Sports Medicine (2022), trails offer a variety of terrain that encourages strength development. Additionally, the varied surfaces experienced during a trail run encourage improved proprioception, balance, agility, and mental focus.

Trail running offers a number of benefits to athletes who practice it regularly. In addition to providing a considerable physical challenge, it can be a great option for athletes looking for an alternative way to improve their quality of life and performance.

With that in mind, we have listed below 8 benefits of this sport to inspire you and get you started:

1. Improves the cardiovascular system

The first benefit on the list is the improvement of the cardiovascular system, after all, the heart and lungs are subjected to significant physical effort during exercise. This is because the organs begin to work more intensely and efficiently than at rest, due to the additional forces that exercise imposes on the body.

In addition, the practice increases heart rate and lung capacity. This strengthens the heart and improves blood circulation. As a result, the body receives more oxygen and nutrients, which is positive for health and physical performance.

2. Strengthens muscles

Running on uneven terrain requires stabilizing muscles, such as those in the core and around the joints, to work harder to maintain balance. As a benefit, it strengthens the area and improves the body's stability.

Additionally, trail running involves steep climbs and steep descents. These movements challenge your leg muscles, providing effective muscular endurance training.

3. Increases physical resistance

Since the sport is characterized by irregularities, it is important to be in good shape to complete the courses. As a natural impact, it is possible to improve physical resistance.

Additionally, it is important to note that some training sessions may take place at high altitudes, where the amount of oxygen available is lower. Exposure to this thin air condition challenges the body in a special way, so it needs to adapt to function with less oxygen available, which can increase physical capacity.

4. Improves motor coordination

Trail running improves motor coordination and balance through the situations faced in the environment where the sport is practiced. In short, unlike flat surfaces, natural trails can have uneven terrain, making runners need to work on these skills more.

Also, running in these locations requires a faster reaction to changes in the terrain, allowing athletes to develop the ability to make quick and accurate decisions, which improves motor coordination.

5. Helps with social interaction

Sport can help with social interaction in a number of ways, allowing runners to connect with others who share the same experience.

In addition, some athletes choose to train in groups, providing greater motivation, as well as social interaction.

6. Burns a lot of calories

Trail running burns a lot of calories due to the combination of several factors that increase energy expenditure during exercise. One of them is the fact that the sport is performed at higher intensities than road running .

Furthermore, the practice can also be considered an endurance activity, in which runners maintain a constant pace for long periods, being effective in burning calories.