By Nick Robilliard.
Whether you’re an experienced runner or just starting out, trail running presents its own set of challenges. Regardless of the season, the terrain is always changing, requiring extra attention beyond the obvious to stay injury-free.
In winter, muddy and loose ground increases the risk of slips and falls, which can be particularly dangerous due to the potential for overstretching. This can lead to strains and muscle tears that, although they may seem minor at first, can develop into injuries that progressively affect your running performance.
In summer, firm and uneven paths present a different set of challenges. The lack of flexibility in the terrain raises the risk of ankle rolls, joint strains, and awkward movements that affect balance due to the impact.
To reduce the risk of injury during your runs, there are several steps you can take.
First, appropriate footwear is essential. Whether you’re road running or trail running, everyone’s natural gait cycle is different. A thorough assessment of your running style can determine if you overpronate or supinate (when your foot rolls inward or outward too much during the mid-phase of ground contact). Choosing the right footwear to support your gait can help keep your movement within safe limits, reducing the risk of injury. This becomes especially important when navigating varying terrains as discussed above.
Next, it’s essential to consider what you’re doing outside of running itself. Strength and conditioning (S&C) helps develop the muscles that support your joints, ensuring they have the stamina and power to provide stability. Think of a knee brace, which adds extra support and can aid in function, pain relief, or performance. By surrounding the joints involved in running with strong muscles, we create a natural form of protection for the body—our own braces. Therefore, it’s crucial to focus on strengthening the muscles around your ankles, knees, hips, and core, as these are the most important for running.
We must also prioritize balance. Exercises that improve balance, especially those involving movement or dynamic movements, can significantly enhance your stability while running. When we run, each time our foot makes contact with the ground, we’re on one leg, while the other leg swings forward for the next step. If uneven terrain throws us off balance, being able to regain stability quickly can help prevent injury.
Warm-ups, cool-downs, and regular stretching are also highly beneficial. Over time, running, strength and conditioning, and other exercises can cause fatigue in the very muscles we’re working to strengthen. Therefore, it’s important to take care of these muscles so they can continue to perform their role and provide the necessary support.
Lastly, considering your own weight is an important factor in staying injury-free. Carrying extra weight adds resistance while running. An older study showed that strapping a 2kg weight to the waist increases the energy cost of running by about 4 percent. It also places additional strain on our joints, further increasing the compression forces on the joint surfaces. This added load can lead to low levels of inflammation, which can contribute to the “achy knee” sensation we often feel after running.
However, injuries can still happen despite taking preventive measures. If you’re struggling with injuries despite following some of the proactive advice provided, please don’t hesitate to contact us for an assessment at our clinic.