If you thought you already knew the answer, read on. (It’s not that simple).
Trail running involves navigating various terrains, including hills, rocky paths and uneven surfaces. This dynamic environment engages multiple muscle groups simultaneously, providing a comprehensive workout that targets both lower and upper body muscles.
Research published in the Journal of Strength and Conditioning Research highlights the muscle activation patterns during uphill and downhill running. The study found that climbing primarily engages the quadriceps, hamstrings and glutes while descending works the quadriceps, calf muscles and hip flexors. No, this doesn’t necessarily speak only to trail running, but most trails in South Africa, by definition are in the mountains, which means trail running, can indeed stimulate muscle growth and strength development across different regions of the body.
This brings us to the surface underfoot, the instability of trail surfaces requires greater stabilization efforts from core muscles, including the abdominals, obliques and lower back muscles. A study in the European Journal of Sport Science investigated the impact of trail running on core muscle activation. The researchers observed significant activation of core muscles during trail running, indicating its effectiveness in strengthening the core musculature.
In addition to muscle activation, the repetitive nature of trail running promotes hypertrophy, the process of muscle growth in response to resistance training. The constant contractions and lengthening of muscles during uphill climbs and descents create micro-tears in muscle fibres, prompting the body to repair and rebuild them stronger and more resilient. Over time, this adaptation leads to noticeable improvements in muscle size and definition.
To sum it all up then, it's essential to recognize that the extent of muscle building from trail running may vary depending on several factors, including frequency, intensity, duration and individual physiology. While trail running can contribute to muscle development, it may not produce the same degree of hypertrophy as traditional resistance training exercises, such as weightlifting or bodyweight exercises specifically targeting muscle groups.
Also, it is important to note that nutrition plays a pivotal role in supporting muscle growth and recovery. Consuming an adequate amount of protein, carbohydrates and micronutrients is essential for replenishing energy stores, repairing muscle tissue, and facilitating adaptation to training stimuli.
