Sports
Trail Running Boom in Brazil: Risks, Challenges & Transition
Sidney Togumi analyzes the sport's growth, the perils of rushing into ultras, and transitioning from road to mountain trails.
Trail running is booming across Brazil, but navigating rugged mountain terrain requires technical discipline and proper pacing. Coach Sidney Togumi breaks down training load management, the illusion of ultra distances, and why runner self-sufficiency is vital.
Trail running is experiencing an unprecedented expansion in Brazil. While a decade ago the sport was a niche discipline limited to a few adventure athletes, today domestic and international race calendars attract thousands of runners seeking elevation gain and extreme challenges. However, this rapid growth raises an important warning: rushing into monumental distances without adequate physical, technical, and mental foundations can quickly turn a rewarding challenge into frustration or genuine danger.
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Trail running vs. road running: completely different rules
One of the biggest traps for runners migrating from pavement to trail is attempting to transfer road pacing metrics directly to rugged terrain. In the mountains, the core benchmark shifts from absolute distance to total time on feet under cumulative elevation gain. While a well-conditioned amateur athlete can complete a 10k road race in 45 to 50 minutes, the exact same distance across a technical mountain range can easily take two or three times as long.
Under international guidelines from the ITRA (International Trail Running Association), an event qualifies as a trail race only when paved sections account for no more than 20% of the total course. Beyond the terrain itself, trail running demands constant dual-task cognitive focus: runners must scan where they step on every single stride, navigating elevation changes, rocks, and exposed roots—fundamentally altering peripheral fatigue patterns compared to the uniform cadence of road running.
The mechanics of effort: climbs tire you out, descents tear you down
In mountain training, load management extends far beyond weekly mileage. The equation must factor in cumulative positive elevation gain, slope gradients, and the added weight of hydration vests and mandatory gear. In specific workouts, manipulating these variables determines an athlete's physiological adaptation to race-day conditions.
There is a practical consensus among seasoned coaches: uphill climbing demands cardiovascular capacity and depletes energy stores, but it is the eccentric contraction on descents that truly damages muscle tissue. On multi-peak courses, cumulative impact during the first descent dictates biomechanical performance on subsequent climbs. Strengthening the peripheral musculoskeletal system and mastering downhill running technique are what carry a runner safely to the finish line.
The illusion of ultras and the danger of skipping steps
The glamorization of ultra distances—50k, 80k, or 100-mile races—has led many beginners to bypass crucial developmental stages. By jumping prematurely into long-distance events, many participants end up power-hiking most of the course. The lack of acute muscle soreness post-race often generates a false sense of readiness, masking joint overload and deep mental burnout that derails training in the medium term.
Another critical factor is self-sufficiency in remote areas. On isolated routes, such as remote mountain traverses, medical extraction can take hours due to the inaccessibility of standard emergency vehicles. Primary safety always falls on the athlete, who must know how to manage hydration, nutrition, thermal layers, and navigation in adverse weather conditions rather than outsourcing all responsibility to race organizers.
A two-way street between road and trail
Despite their differences, road running and trail running are deeply complementary. Structured road workouts build cruising speed, biomechanical efficiency, and maximum aerobic capacity (VO2 max)—qualities that raise an athlete's performance ceiling on flat trail sections or dirt roads. In turn, trails develop neuromuscular strength, joint stability, and mental resilience.
For runners looking to make their trail debut, the key is letting go of ego and pace splits. Starting on less technical courses, embracing tactical walking on steep climbs, and building a gradual volume progression are essential steps to enjoying mountain running with longevity and peak performance.
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