Plaisir et performance : Les vertus de la course en sentier

Pleasure and Performance: The Virtues of Trail Running

La Cordée

August 27, 2025

6 minutes

Most runners spend ample time running on the road or track to improve their performance. However, trail running is currently experiencing an increase in popularity. Also, more and more trail events are now offered to the public. Several reasons explain this gain in popularity.

Indeed, practicing trail running offers many advantages and the benefits gained will be even more valuable during road races.

1. Treat yourself to a mental refresh.

Trail running takes place in a peaceful, fresh, and relaxing natural environment. It's an ideal environment to rediscover, maintain, and increase the enjoyment of running.

2. Breathe Better!

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Running in the woods allows you to get away from the emissions of urban centers. Breathing and gas exchange are improved. It is easier to increase the volume and intensity of training. In addition to reducing long-term health risks, patients susceptible to asthma and/or lung infections will benefit even more.

3. Strengthen Yourself

Running in the mountains requires more uphill running and changes in pace and direction due to the elevation changes. During climbs, you'll strengthen your muscles, which will make you even more efficient in road races. Remember that elite African distance runners are first and foremost trail runners!

4. Improve your technique

Trail running requires a constant fluctuation of speed as well as a variation in stride length and demands a forefoot strike. This leads to faster accelerations and consequently improved road performance.

5. Minimize Injuries

Trail surfaces are by definition softer and therefore less likely to cause overuse injuries. The variety of terrain will facilitate the development of important stabilizing muscles in injury prevention.

But are there any restrictions or warnings?

If you have hip, knee or ankle injuries, trail running, especially downhill, could contribute to worsening your injury. Gradually resume your activities by favoring practice on flat terrain and avoid downhill runs.

Furthermore, if you suffer from lower back pain, the use of a backpack will require some caution. If you have no other option, use a very light bag, loaded to a minimum. Even better, opt for hip belts. They will ensure a balance and a fairer distribution of hydration drinks. Do not forget that a program of strengthening the hips, core and shoulders will be most effective in preventing injuries at this level. Below you will find a link with a host of suggestions for trails in the Montreal area where you can practice this perfect discipline for training and, all in all, morale.

And always keep in mind that it is important for the integrity of your body to choose your running shoes well according to your practice!

Happy running!

Michel White MD, cardiologist