A Trail Runner’s Guide to Injury Prevention
How to manage your injury risk by training smarter.
Recently I was asked to present my thoughts on injury prevention to a local run club. After 40 years of running, 25 years of physiotherapy, and 20 years of coaching, here are my top tips.
Trail running offers a unique blend of adventure, but uneven terrain and unpredictable conditions can increase the risk of injury. I’ve developed a comprehensive approach to injury prevention that combines strength training, mobility work, movement quality, and lifestyle habits. Here are my 6 essential tips to keep running all year.
1. Strength Training: Your First Line of Injury Prevention
One of the most common issues among runners is muscle pain and tightness, often stemming from underlying weakness somewhere along the kinetic chain. Addressing these weaknesses through targeted strength training can significantly reduce the risk of injury.
Strength training recommendations include dedicating 20-40min 2x per week to strength sessions, progressively working towards heavier loads once technique is optimised. Focus on foundational movements such as deadlifts and Bulgarian split squats, which target the posterior chain.
For women aged 40-50, optimal strength indicators include a dead-hang duration of 90sec and a farmer’s walk carrying 75% of body weight for 1min. For men, it’s a 2min hang and 100% bodyweight for 1min.
Why does strength matter? Because building strength enhances muscle resilience, improves running economy, and stabilises joints – all crucial for navigating uneven terrain safely.
Want more advice like this? Click here to explore Trail Run Magazine.
2. Incorporate Micro Movements
Modern sedentary lifestyles contribute significantly to musculoskeletal issues. Prolonged sitting leads to a gradual elongation and weakening of tissues and dysregulated glute firing, which can cause compensatory movement patterns. This might lead to injuries over time.
To prevent this, some practical tips include taking microbreaks every 30-60 minutes to stand, stretch, or perform shoulder rolls and ‘superman’ exercises (stand tall with shoulders back and arms to side). You can also incorporate other micro-movements like hip circles, ankle and shoulder rolls, and dynamic stretches into your daily routine. Regular movement prevents tightness in the hips and hamstrings, maintaining optimal tissue elasticity and function.
These small interventions can improve tissue quality and movement efficiency.
3. Mobility: Moving With Control & Flow
Mobility isn’t just about stretching; it’s about controlling movement through your joints’ full range and moving fluidly. Good mobility allows you to climb stairs, adapt to uneven terrain, cross streams, or climb over obstacles seamlessly and with flow.
Some mobility practices include incorporating yoga or pilates routines to focus on joint control, flexibility, and core stability. These practices enhance tissue elasticity and promote mindful movement. Practice controlled movements (think of flowing through a trail crossing or navigating uneven ground) rather than static stretching alone.
Why does it matter? Enhanced mobility improves coordination, reduces stiffness, and allows for better shock absorption.
4. Plyometrics: Harnessing Elastic Power
Plyometric exercises develop explosive strength, which is crucial for quick reactions, uphill sprints, or jumping over roots and rocks. When combined with jump training, they also improve bone mineral density through impact loading.
The plyometric protocol is to incorporate exercises like pogo jumps, drop jumps from about 45cm, and skipping drills twice per week. Aim for 3 sets of maximum effort drop jumps (or box jumps) or 30-50 pogo jumps or skips per session. Focus on quick, explosive movements that train your muscle/tendons to fire rapidly and efficiently.
The benefits of plyometrics include enhancing elastic potential, improving running economy, and preparing your body to handle sudden changes in terrain or pace.
5. Optimise Training Dose & Load Management
You should always aim to prevent overtraining so that your injury risk is minimised.
to do this, make sure you increase training volume by no more than 15-20% per week, and every 4th week, incorporate a de-load or recovery week to allow adaptation. Balance aerobic and anaerobic work, following an 80:20 approach for general running.
Those over 35 should focus more on aerobic base and quality speed and tempo sessions, especially if endurance is the goal. Vary tissue stress by altering your running pace: slow conversational runs, tempo runs, and quality sessions with strides or sprints.
6. Lifestyle Factors For Injury Prevention
Nutrition: Prioritise high-quality, nutrient-dense foods rich in phytonutrients, fibre, vitamins, minerals, and adequate protein to support tissue repair and immune health.
Hydration: Follow the Galpin formula (33ml of water p/kg of body weight within the first 10hrs of waking) to maintain optimal hydration status.
Stress Management and Sleep: Mental stress and poor sleep negatively impact recovery and tissue health. Foster positive relationships, set healthy boundaries (learn to say no), and prioritise quality sleep to optimise your body’s healing capacity.
Final Thoughts
Injury prevention in trail running isn’t about avoiding all risks but about preparing your body to handle the demands of the terrain safely.
Remember, listening to your body and respecting its signals is crucial. Progress gradually, stay consistent, and enjoy the adventure that trail running offers. Please feel free to drop me a line with questions.
Brad Dixon is a sports physio, coach and wellness evangelist at EVERFIT Physio & Coaching. He’s written a book titled Holistic Human, and believes the power is in our daily habits.
Find him at everfit.co.nz or through his socials @everfitcoach.
