Trail running is sometimes viewed with trepidation by road runners, as they feel they won’t be able to execute their workout perfectly. However, there are benefits to be had from including trails into your training programme.
Road running happens mostly in a sagittal (forward) plane and the surface is often predictable, resulting in less knee lift. Trail running in contrast works several muscle groups more than road running and different planes of motion including transverse (pivot) and frontal (side to side). These movements strengthen many muscles groups including smaller stabilizing muscles such as ankles, feet, glutes and calves.
Using more muscle groups during your trail workout will produce increased strength on the road, with more power and speed.
You can still take your favourite sessions to the trails, however trail running requires small changes in technique such as cadence and a shorter stride.
A higher cadence (turnover rate of feet - steps per minute) usually comes naturally when you shorten your stride, add in increased knee lift and you will be able to clear roots and other obstacles using more fast twitch muscle fibres. The shorter stride through technical sections will enable you to focus on balance.
Your speed on the trail is likely to be a lot slower than on the road, but you will be able to run more miles with fewer injuries as you will not be subjecting your body to the repetitive pounding that comes from road running on hard even surfaces.
Finally trail running offers more attractive surroundings, less traffic and cleaner air than running around inner city routes, your running is considerably more enjoyable, making you more motivated and helping you maintain consistency with your training.