Trail running is simply a form of running that is done on any surface other than pavement, tarmac, or asphalt. Even running on a beach can be considered to be trail running. As Steven Rindner says that there are multiple types of trails on which one may run, starting from single-track trails to woodland paths and groomed trails. The latter is generally found in forests or woodlands.

Steven Rindner provides a general insight into the important advantages of trail running

Road running is quite predictable. For the most part, the path of the runner shall be well-paved, and they may even just zone out and run, if they want to. The benefits of trail running largely have to do with the less predictable nature of unpaved terrain. The advantages of trail running are many, including:

• It improves every element of fitness: Even though running on the road is a good way to improve overall cardiovascular fitness, trail running is known to provide a more holistic workout. As a person runs on uneven surfaces, their body has to work much harder to maintain balance. This shall engage muscles in the lower body and core that one may not use much when running on flat, even surfaces. Moreover, as trail running typically takes place in hilly terrain, it allows the runners to enjoy a great leg work out from all the climbing.

• It improves balance and coordination: Trail running can help runners improve their overall balance and coordination. On a train run, the runners are likely to constantly jump over obstacles, change direction, as well as avoid tree roots and rocks. Doing so enables the runners to improve their proprioception, as well as develop the muscles responsible for stabilizing the joints. This can lead to improved balance and coordination, which shall invariably transfer over to other activities and sports.

• It helps burn calories: Anyone desiring to lose weight should try out trail running. It can be a better way to burn through extra calories compared to road, owing to the higher energy demands from navigating uneven terrain, maintaining balance, as well as scrambling up and down hills. 

• It will help reconnect with nature: Trail running allows the runners to get away from the hustle and bustle of everyday life, and reconnect with nature. When one is out on the trails, they shall be surrounded by fresh air, peace and beautiful scenery. This would help promote relaxation and lower stress levels. 

As Steven Rindner mentions, the most effective way to train for trail running is by gradually increasing both distance and difficulty. Beginners should start with short, less demanding trails prior to progressing to longer and more technical routes. Once a solid mileage base is established, incorporating hills and other challenges into training can be quite helpful in improving endurance and strength. Trail running can serve as excellent cross-training for other sports like mountain biking or skiing, and help enhance the overall fitness and agility of the runners. Engaging in varying workouts not only prevents monotony but also keeps motivation high, making training more enjoyable.