How to avoid injuries during trail running

Trail running is a demanding sport for which we must prepare ourselves gradually. It has nothing to do with conventional running, which is done in the city, as the environment is a determining factor in the experience and so is the risk of injury. The mountain presents specific obstacles of strength and resistance and a simple stone can cause us more trouble than we need.

Unfortunately, injuries in this sport are common, and although today we are going to see a series of recommendations to avoid injuries, we must also take into account that luck plays an important role. The unevenness of the terrain and possible obstacles increase the risk in this sport. However, the more prepared we are, the less we leave to chance.

Broadly speaking, if we analyse the risk factors that can cause injuries when practising trail running, we would have to highlight not having the right technique and/or being in poor athletic shape. As we have said, trail running is a demanding sport that requires good technique to practise it well. The habit that we acquire over the years is a plus, but we also need strength in our bodies, to be in good physical shape and to be committed to improving our technique.

Not getting enough rest or not planning training properly also interferes with our performance and therefore the risk of injury. Training sessions should be adapted not only by kilometres, but also with the aim of quantifying the load, adapting to individual paces and not forgetting to evaluate the results.

Lastly, as a risk factor, as we have already mentioned luck itself, or rather, bad luck. Maybe we do everything perfectly but a stone plays a trick on us. Not all variables can be controlled and this is something we must also learn to accept.

What should we take into account to prevent injuries when trail running?

We have already mentioned the risk factors, now let's mention some guidelines that will help us to prevent injuries:

Plan your training sessions to improve your running technique. At least one session per week should focus on improving technique. You can play with variables such as cadence to improve your ability to react during the race, work on reading the terrain, passing over the same place several times in search of the best route. It is important to introduce technique exercises as a final part of the warm-up.

Strength training. Mountain sport requires not only endurance, but also fitness and strength in the whole body. We must work on general and specific strength: by general strength we mean the overall strength of the whole body and joints and specific strength by choosing areas with a steep slope and working on them at least once a week.

Rest and nutrition. Both are essential to perform well, and we don't just mean to improve our performance, but to be more aware of obstacles, to have a better prepared body, and to recover better and faster. It is important to give our body the time it needs.

These guidelines will help you to be better prepared for your trail running races and to enjoy a unique experience.