Have you ever wondered how we put one foot in front of the other while running without needing to put too much thought into it? This begs the question: do runners even use their brains while on a run? As it turns out, new research suggests that mechanical adjustments that are made while running on uneven terrain (such as offroad running or trail running) don’t require the brain.
To better understand this phenomenon, its important to understand that biomechanics researchers view the runner’s legs as springs that can maintain a state of “dynamic stability”, which allows the body’s mechanical system to make micro adjustments (which don’t require the brain) to maintain balance and to ensure that the athlete’s running form remains unbroken [1]. In fact, visual cues indicating the rockiness and obstacles present in uneven terrain aren’t factored in when a runner is considering where to step next [2]. Researchers also postulate that this micro adjustment feature allows the runner’s brain to focus more on macro adjustments, like changing speed and direction [1]. Unfortunately, it appears that runners still need to use their brains, but that our bodies make this process much simpler, even when running on rocky trails.
All jokes aside, it’s important to consider that trail running, despite costing more energy than road running, provides numerous health benefits. A recent research article published in 2025 discovered that running on uneven surfaces demands more energy, oxygen, and cardiovascular strength than running on flat surfaces while promoting greater activation of ankle stabilizers [3]. Moreover, other studies suggest that trail running also improves balance and leg strength in a more efficient manner when compared to road running [4]. Thus, runners seeking to improve as rapidly as possible should throw in a few trail runs a week for a little extra challenge and to capitalize on potential training gains.
In addition, running on uneven grassy trails over flat concrete sidewalks, despite seeming difficult and unappealing, is actually shown to reduce running impact acceleration and places less strain on the runner’s legs. This is likely because the softer trail surface absorbs more energy than a more solid road surface [5]. Consequently, runners who incorporate trail running on even terrain into their weekly routines not only train more efficiently but also enjoy the benefits of reduced injury risk.
However, it is important to note that trail running, if done improperly or excessively, may increase overuse injury risk. However, most agree that its advantages far outweigh its potential drawbacks, given a reasonable training load [4]. So what are you waiting for? Start reaping the benefits of trail running. It’s a no brainer, literally!
[1]: https://www.cell.com/current-biology/pdf/S0960-9822(08)01280-3.pdf
[2]: https://elifesciences.org/articles/67177#s4
[3]: https://www.sciencedirect.com/science/article/pii/S1050641125000136
[4]: https://pmc.ncbi.nlm.nih.gov/articles/PMC10002259/#sec4-ijerph-20-04501
[5]: https://pmc.ncbi.nlm.nih.gov/articles/PMC10378879/#sec4-ijerph-20-06405