Stay on the Trail – How to Prevent Injuries Before They Happen
As a passionate trail runner and professional coach, nothing brings me more fulfillment than helping others discover the magic of the mountains—and stay strong enough to keep running them.
I’ve spent years studying the science of movement, earning my degree in Physical Activity and Sports Sciences (CAFyD), and diving deep into biomechanics and injury prevention. But more than that, I’ve spent thousands of hours on the trails—feeling the rhythm of the earth underfoot, learning from each climb and descent, and facing the setbacks that come when our bodies hit their limits.
Injury is something every runner fears. I’ve felt that fear too. But through proper training, smart planning, and a holistic approach to running form, we can reduce that risk dramatically.
Whether you’re just startingout or chasing your next ultra finish, this guide will help you stay healthy, consistent, and connected to the sport we all love.
Blog by David Garcia, Trail Running Coach at Arduua.
Let’s get into it…
Train Like a Complete Athlete
Trail running demands more than endurance. The terrain is wild, the movements unpredictable. Your body must be ready for anything.
✅ Functional strength training is essential for stabilizing joints, absorbing impact, and climbing efficiently.
✅ Mobility and proprioception work helps your body respond to uneven surfaces and reduces the risk of twisted ankles and falls.
✅ Core strength and balance drills build the stability you need on technical descents.
In my coaching, these aren’t optional extras—they’re the glue that holds your training together. Every Arduua plan includes them for a reason.
Tune Into the Signals Your Body Sends
One of the most powerful skills any runner can develop is self-awareness. That nagging tension in your foot or the subtle ache in your hip—these are signals, not background noise.
Through daily tracking, honest communication, and tools like TrainingPeaks, we can identify overload early and adjust before problems arise.
I work closely with my athletes to make sure their training is working with their body, not against it.
Biomechanics: Your Hidden Power Source
As a coach with a deep focus on biomechanics, I often say: your form is your foundation.
Many injuries stem from movement inefficiencies—overstriding, poor posture, or collapsing knees. These may seem minor but repeated thousands of times, they can lead to serious problems.
Our Online Running Biomechanics Analysis uncovers these issues using multi-angle video, neuromuscular testing, and movement assessments. We then develop a precise, actionable plan to improve your running economy and reduce stress on your body.
This is one of the smartest investments a trail runner can make.
Smarter Training = Safer Training
Overload injuries often come from inconsistent or poorly planned training. That’s why periodization—the art of balancing effort, recovery, and race preparation—is a core part of how I coach.
Every Arduua training plan is personalized and adaptive. As your coach, I make sure your body has time to adapt, recover, and grow stronger. This smart structure allows you to perform at your peak when it matters most—without breaking down.
The Support of a Team
While trail running is a personal journey, you don’t have to do it alone.
In Team Arduua, you’ll find a global community of runners who share your goals, challenges, and passion. Together, we exchange knowledge, support each other through setbacks, and celebrate progress—big or small.
Being part of this team is one of the most valuable tools for staying motivated, consistent, and injury-free.
Final Thoughts from Coach David
Trail running is about more than reaching summits—it’s about sustaining the journey. Injury prevention isn’t a restriction; it’s a tool for freedom. The freedom to keep running, keep exploring, and keep growing.
If you’re ready to train with purpose, avoid injury, and elevate your performance, I’d love to guide you.
👉 Start with Personal Coaching Online
👉 Book your Online Running Biomechanics
👉 Join Team Arduua—your mountain running family
/David García, Arduua
Professional Trail Running Coach | Biomechanics & Injury Prevention Specialist | Arduua