Trail
Running
From paved roads to the mountains. Everything you need to know to get started in trail running.
What is trail running.
Trail running is the running modality practiced on natural terrain — mountain trails, forests, fields and deserts. Unlike road running, the focus is on adventure, nature and terrain challenge, not necessarily speed.
Brazil has one of the most vibrant trail running scenes in the world, with events like the Ultra Maratona Internacional da Moreninha, UTMB-Brasil and dozens of regional races.
For road runners, trail is an excellent way to diversify training, reduce impact (soft terrain), strengthen stabilizers and keep motivation high.
Technique for uphills and downhills.
Uphills
Shorten stride, increase cadence. Lean trunk slightly forward. On very steep uphills (>25%), fast power hiking is more efficient than running.
Downhills
The great differentiator in trail. Look 2-3 meters ahead, not at your feet. Elbows out for balance. Land with flat foot, not toe. Downhills are where quadriceps training pays off.
Flat irregular terrain
Shorter stride and more attention to terrain than on road. Shorter steps allow quick adjustments on roots and rocks.
Essential equipment.
Trail shoes
Lugged outsole for traction. Ankle protection and reinforced toe cap. For beginners, a good cost-effective option works.
Hydration vest
Mandatory in races over 15km. Distributes weight better than regular backpacks and doesn't interfere with running.
Poles (for long races)
Reduce 30% of the leg force required on long climbs. Very common in trail ultramarathons.
Portable nutrition
Gels, dates, peanuts and cereal bars. The longer the race, the more diverse the nutritional strategy should be.
Planos de corrida para base aeróbica no trail
Prepare-se para as trilhas com planos estruturados e ritmos calculados.
Planos mais escolhidos. Comece hoje.
5 Km - Hal Higdon
Hal Higdon
Meia Maratona Daniels
Jack Daniels
5km Iniciante - Método Polarizado Seiler
Stephen Seiler
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