Trail running not only allows runners to experience some of the most beautiful natural landscapes, but also gives them the opportunity to utilize new muscles on the varied terrain and elevate their running abilities. As Steven Rindner mentions, trail running is way more than simply putting one foot in front of the other. It involves navigating unpredictable surfaces, which can include technical terrain, rocky paths, steep climbs, and slippery descents. Technical trails especially, can push one’s limits and help sharpen their running skills. Balance, agility and mental focus are important for technical trail running.
Steven Rindner briefly talks about technical trail running
Technical trails demand resilience and adaptability, and require the runners to shift their focus from pace to the time spent on their feet. By default, one would be going slower on the trail than on the road, which removes the mental burden of hitting a pace and allows the runners to relax more. Choosing routes featuring hills, rocks, and roots for training runs helps the body get accustomed to the unpredictable.
For very steep descents, it would be a good idea to practise a higher turnover of the feet, with shorter steps. One should also consider widening their stance, and using their arms out wide as a counterbalance will help the descent. Whenever possible, integrating downhill running into training routines strengthens the body for trail-specific runs. Downhill running places a unique load on the muscles, particularly the quadriceps, due to eccentric muscle contractions, where muscles lengthen under tension. These contractions are especially effective in building strength and resilience. Regular exposure to longer downhill sections conditions the quads to tolerate sustained stress, preparing runners for steep descents that are often both physically demanding and mentally challenging. Even a single focused session of downhill running can offer noticeable benefits, including improving muscular endurance and reducing soreness during future trail runs.
It is crucial to build a strong foundation to maintain stability on rugged terrain. Engaging in strength training focusing on legs, and stability exercises can help achieve this goal. Steven Rindner further mentions that lunges, squats and balance exercises that strengthen muscles and improve proprioception also help lower the risk of injury on technical trail runs. Plyometric exercises like hopping and skipping, as well as bounding drills are quite helpful in improving agility, which translates to handling the trails with more confidence.
Gradual introduction of technical trails into training is extremely vital. Rather than immediately tackling complex terrain, runners should start with shorter, familiar sections that include rocks, roots, or uneven surfaces. These manageable segments allow the runners to organically develop valuable skills while also building confidence. Over time, increasing both distance and terrain complexity helps the body and mind of the runner to adapt to the unique demands of technical trail running without becoming overwhelmed.
Exposure to more advanced or technical trails, including training directly on race courses, can also be of huge help. Familiarity with the terrain reduces uncertainty and builds mental confidence, as runners know what to expect and how to respond. This familiarity often leads to improved performance and reduced anxiety during races or longer trail runs.
