Trail running: everything about off-road running
Trail running is an adventurous form of running that takes you onto unpaved paths, dunes and sometimes even mountains. More and more people are asking questions like "What is trail running?", "What does trail running involve?" or "How do you train for a trail run?". In this article you'll find out how to get started with trail running, what the benefits are, and how research (including work by Mocanu and Drum et al.) underlines its impact.
What is trail running?
Trail running means running in nature, over unpaved surfaces such as woodland paths, heathland or mountain routes. It's a more demanding form of running because your body constantly has to anticipate uneven ground and potential changes in elevation, on an Alpine route for instance.
In a recent study by Drum et al. (2023), novice runners were split into two groups: one ran on the road, while the other trained off-road. The results showed that both groups improved their endurance, but the trail running group showed slightly greater improvements in balance and knee flexion strength, probably because of the constant adaptation to rough terrain.
The benefits of trail running, according to research
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Better muscle development and balance
Changing surfaces and obstacles recruit more stabilising muscles, which improves your core and ankle stability. -
Less risk of repetitive overload
On the road you repeat the same movements constantly. Unpaved paths and elevation changes force you to vary your stride length, pace and foot placement continuously. -
Higher calorie burn
Climbing and descending raise the intensity. Your body works harder, which means you burn more calories. -
A focus on nutrition and hydration
Research by P. Mocanu found that professional trail runners manage their nutrition and hydration far more carefully, which means they suffer less from nausea and energy dips. -
Mental resilience and stress reduction
Trail running takes place outdoors, which is mentally restorative. Fresh surroundings and varied terrain make it easier to escape everyday stress.
Trail running techniques and tips
- Take shorter strides: when climbing and descending, short, quick steps are more efficient.
- Use your arms actively: hold them wider for extra stability.
- Look 2-3 metres ahead: scanning slightly further in front of you lets you spot obstacles in time and react to them.
- Train on an incline treadmill: use a treadmill that can simulate climbing and descending to replicate mountain training.
- Adjust your pace: because of the surface and any elevation change, your pace will be slower than on tarmac.
The best trail running routes in the Netherlands
- Utrechtse Heuvelrug: a varied area with gentle hills, perfect for beginners and experienced runners alike.
- Veluwezoom (Posbank): known for its rolling paths and expansive heathland.
- South Limburg: routes such as the Fromberg or the Dodemanstrail offer more elevation and beautiful views.
- Groote Heide (North Brabant): a fine mix of woodland, heath and singletrack.
- Drents-Friese Wold: wooded terrain with sand drifts and viewing towers.
Trail running races in the Netherlands
- Maasduinen Trail (North Limburg)
- Bear Trail (South Limburg)
- Veluwezoom Trail (Gelderland)
How to prepare for trail running
- Vary your training: alternate endurance work with strength and stability exercises.
- Build in rest days: trail running can be harder than road training, so recovery is essential.
- Check your nutrition: alongside enough carbohydrate and protein, regular hydration is crucial.
- Climb indoors: use an incline treadmill to train your legs and your breathing.
Trail running for beginners
- Start with short distances: 5-10 km is ideal for getting used to uneven ground.
- Slow down: the terrain is usually more demanding, so don't expect personal bests.
- Build up gradually: increase your distance slowly and choose gentler paths to begin with.
Trail running for experienced runners
- Interval and hill training: work the climbs and descents with short, intense efforts.
- Technical trails: choose routes with rocks, tree roots and tight bends.
- Ultra trails: running beyond marathon distance demands thorough preparation.
- Mountain races: consider an Alpine event abroad.
Conclusion
Trail running is an adventurous form of running that challenges body and mind in a distinctive way. Research by Drum et al. (2023) showed that trail runners benefit from the constant adaptation to uneven ground, with improved balance and knee flexion strength as a result. P. Mocanu stressed the importance of nutrition and hydration, particularly for amateur trail runners facing elevation changes and longer efforts.
Whether you're just starting out or already experienced, there's a trail to suit every level. In the Netherlands you can choose from a range of beautiful routes, from the Utrechtse Heuvelrug to South Limburg. Want to train for climbs in a flat area? Then consider an incline treadmill with a gradient of up to 40 degrees for effective hill work.
Ready to head off the beaten track? Pull on your trail shoes, get your nutrition sorted and find out for yourself why so many runners fall for this adventurous side of the sport.
Found this article useful? Share it with anyone wondering "What is trail running?" or "How do you train for a trail run?" and help them onto the unpaved path too.
