Effects of Trail Running versus Road Running—Effects on Neuromuscular and Endurance Performance—A Two Arm Randomized Controlled Study

Running on less predictable terrain has the potential to increase the stimulation of the neuromuscular system and can boost aerobic performance. Hence, the purpose of this study was to analyze the effects of trail versus road running on neuromuscular and endurance performance parameters in running novices. Twenty sedentary participants were randomly assigned to either a trail (TRAIL; n = 10) or road running (ROAD; n = 10) group. A supervised and progressive, moderate intensity, and work-load-matched 8 wk endurance running program on TRAIL or ROAD was prescribed (i.e., randomized). Static balance (BESS test), dynamic balance (Y-balance test), gait analysis (RehaGait test, with regard to stride time single task, stride length dual task, velocity single task), agility performance ( t -test), isokinetic leg strength (BIODEX), and predicted VO 2 max were assessed in pre- and post-tests. rANOVA analysis revealed no significant time–group interactions. Large effect sizes (Cohen’s d) for pairwise comparison were found for TRAIL in the BESS test (d = 1.2) and predicted (pred) VO 2 max (d = 0.95). Moderate effects were evident for ROAD in BESS (d = 0.5), stride time single task (d = 0.52), and VO 2 max predicted (d = 0.53). Possible moderate to large effect sizes for stride length dual task (72%), velocity single task (64%), BESS test (60%), and the Y-balance test left stance (51%) in favor of TRAIL occurred. Collectively, the results suggested slightly more beneficial tendencies in favor of TRAIL. Additional research is needed to clearly elucidate differences between TRAIL and ROAD, not only in novices but also in experienced exercisers.