If you’re looking to complement your time in the weights room with an activity that boosts your fitness, sharpens your mind, and takes you beyond the four walls of your training space, trail running might be exactly what you’re looking for!
Trail running is more than just getting outdoors for a run; it’s a powerful activity that can support your active lifestyle and strength goals while enhancing your conditioning, and giving you benefits that no treadmill or barbell can replicate.
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Call of the wild
Spending hours inside the gym has its advantages, but stepping outside onto the trails offers a completely different kind of reset.
As the name implies, trail running consists of running (and some walking) along hiking trails and jeep tracks, most often in mountains, which offers a mix of physical and mental benefits.
Research shows that time spent in natural environments reduces stress, lowers blood pressure, and elevates mood.
For women who balance busy work, family, and training schedules, trail running provides a mental and emotional outlet that can’t be matched by artificial lighting and air-conditioned gym air. The varied scenery, fresh air, and natural sunlight also add a layer of motivation and enjoyment that can keep you consistent. Simply put: trails feed both your body and your mind.
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A Dynamic Full-Body Workout
Unlike the flat, repetitive motion of road running, trail running forces you to adapt with every step, building muscle strength and better coordination.
The uneven terrain engages stabiliser muscles in your ankles, hips, and core, making it an excellent complement to strength training.
For women focused on glute and leg development, trail running naturally recruits these muscles in ways that road running cannot.
Every uphill climb feels like a set of step-ups, while every downhill descent demands balance and eccentric control – skills that directly carry over to lifts like squats and deadlifts.
As an effective cardio option, trail running builds aerobic capacity in a way that supports recovery between sets, improves circulation, and enhances overall work capacity. In other words, better fitness can make you stronger by improving how quickly you recover between heavy lifts.
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Mental Resilience and Focus
Gym training often involves structured sets, reps, and rest periods, which can feel predictable. Trail running is the opposite: unpredictable, varied, and mentally engaging. Navigating roots, rocks, and climbs forces you to stay present, sharp, and adaptable.
The challenge of enduring the race distance and overcoming immense physical challenges along the way also builds mental resilience.
This mental toughness transfers back into your gym work and everyday life. That same focus you use to pick your line on the trail can help you lock into a heavy lift or push through a tough training block.
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Adventure and Travel Opportunities
Another exciting benefit of trail running is the chance to experience wild and exotic destinations through organised events. Unlike road races that are often held in busy cities, trail races take you deep into natural landscapes that you might otherwise never explore.
We are also fortunate to live in a country and continent that boasts some world-class trail running events.
For example, the Seychelles Nature Trail offers runners the chance to visit an island paradise, with the opportunity to traverse lush forests, pristine beaches, and rugged island terrain—turning fitness into a once-in-a-lifetime adventure.
Starting at the Constance Ephelia Hotel on Mahe, the main island in the 115-island Seychelles archipelago, the 22km Seychelles Nature Trail attracts nearly 200 trail runners to complete the challenging route, which includes 1,210m of vertical ascent.
Aimed at showcasing the natural beauty of the region, the race concept is about connecting people with nature. The route winds its way through pristine beaches, natural forest, and mountain passes.
There are also other events closer to home that blend challenge with natural beauty. Run along the famed 42km Otter trail route in the garden route during the Otter African Trail Run, considered one of the most beautiful and challenging trail marathons in the world, with spectacular coastal scenery and technical terrain.
Other events across the continent give you the chance to immerse yourself in mountains, deserts, or wildlife-rich reserves.
The Namaqua Quest 3-day trail run takes place in the famous Namakwa region in the Northern Cape, known for flower covered valleys, rugged mountains, ancient canyons, and plains with grazing Gemsbok, Zebra and Springbok. Runners get to experience nature’s magical show of colour and beauty during the world’s largest and most spectacular natural flower show in beginning September.
The Kilimanjaro Trail Run offers events up to 75km on Africa’s highest mountain, while the Desert Ultra in Namibia provides an extreme, remote multi-day experience.
These races offer a unique way to merge your love for training with travel, adventure, and unforgettable experiences.
Essential trail running skills:
- Pay attention to the trail ahead of you. Scan the trail ahead and pick your line through the rocks and roots. Do not to look down at your feet but a few metres ahead to anticipate what lies ahead.
- Use a shorter, quicker stride than you do when road running. This keeps your feet under your centre of gravity for better balance and allows for quicker reaction time to obstacles.
- Swing your arms out slightly like rudders to aid in balance and stability. A wider arm swing can act as a counterbalance.
- Practice pulling your toes up towards your shins (dorsiflexion) as your foot leaves the ground. This helps to prevent catching your feet on small rocks, roots, or other bumps on the trail.
- It is better to walk or power-hike early on when tackling really steep and technical terrain to conserve energy and strength.
- Eat and drink early and often and practice doing so while on the move.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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