Trail running is becoming increasingly popular. In this guide, we talk through what trail running is, how it differs from road running, what the benefits are and how to get started.
What is Trail Running?
Very simply, trail running is not road running. If you avoid the pavement or tarmac then you are trail running.
Often trail runs are on forest tracks, gravel paths, open fields or a combination. If you head out to your local parkrun and run one of the summer courses, you are likely already trail running!
Trails will often include more elevation than a similar distance on the road. Terrain is often uneven or technical and could include roots or rocks.
Trail running can cover any distance with races from 5km up to ultra marathons over 100 miles!
Trail Running vs Road Running
Running is running. There isn’t a huge amount of difference between trail and road running, particularly if distances are short and trails are easy going.
So what are the key differences between trail running and road running?
- Terrain
- Road running is on mostly flat, even, paved surfaces. Trails however can vary significantly with lots of elevation, technical and uneven terrain including rocks, roots and mud, and obstacles such as fallen trees or loose gravel.
- Impact
- On roads, the more even surface creates regular, consistent impact which over time can cause damage. On trails, the impact is irregular. This can cause greater impact as muscles and joints compensate for the uneven ground but overtime this can help build strength.
- Intensity
- Roads are monotonous with pace often being very consistent over the course of a run. On trails, the intensity tends to vary more. Many will choose to walk up steep terrain or vary their pace on uneven ground or around obstacles. This can provide intense bursts of effort or periods to catch one’s breath.
- Muscle Engagement
- Muscles primarily required for forward motion are engaged when on roads. Quads, hamstrings and calves will feel the workout more than other muscles. On trails, the need for stability and balance means a much wider range of muscles are put to use including your core.
- Stimulation
- Often trail running will bring runners closer to nature and provide an opportunity for idyllic views and mindfulness. Whilst this can be achieved with a carefully planned road run, most trails will provide a more diverse array of scenery and wildlife.
Safety Considerations
I wouldn’t consider trail running any more or any less dangerous than road running, however you should always consider the risks, and they will vary depending on where you run.
If you’re running on trails, you’re often in more remote locations with fewer people around. Should you suffer an injury or require assistance you are much less likely to be found by a passerby.
Trails are likely uneven in places so the chances of landing awkwardly or twisting your ankle are higher, especially when tired. Make sure to take it easy on loose or challenging terrain.
Wildlife may also be a concern. Here in the UK, we don’t have too many truly dangerous animals, but remember to take your time and walk past livestock to avoid unsettling them. Cows can be a hazard with 4-5 deaths annually in the UK, although this number reduces significantly once you take away those working with cattle and those with dogs. Follow the Countryside Code and remain aware and alert.
It’s worth being aware of insects such as ticks which can give a nasty bite and potentially pass on Lymes disease. Always check your body, particularly your legs after a run, especially through long grass. Similarly, be aware of stinging nettles and brambles which can cause a nasty reaction. If you are worried wear trousers, leggings, long socks or calf sleeves.
Always take a mobile phone with you and let someone know where you are running and when you are expected back. If you want a little more reassurance there are many location sharing apps you can use, including Strava Beacon.
Equipment
You do not need any specialist equipment to get started with trail running however you might some items useful.
- Trail Shoes
- Specialist trainers with more grip to cope with mud and varying terrain and usually with protection to protect your toes from bashing into rocks or roots
- Map / GPS
- Like any run, it’s best to know where you are going. Take a map or a GPS device like a watch with a breadcrumb trail on to make sure you don’t get lost
- Running Vest / Pack
- If running longer distances a running vest can be a great tool to help you carry some essentials such as water, nutrition and sunscreen
- Phone
- In case of emergency or a need for a quick look at a mapping application, it’s always worth bringing a phone with you
- Headphones
- Bring your best running headphones to keep you cheerfully powering on
If you enjoy trail running and enter some of the longer races you may find you need to carry equipment as stated in a mandatory kit list. This may include a head torch, emergency blanket and a basic first aid kit.
When trail running, you are generally a little more remote hence you need to be more self supported. It’s always worth a little planning of essential kit before heading out on the trails.
How to get Started?
It’s easy to get started trail running. Simply put some trainers on, find a route and head out the door.
If you don’t have trail shoes, it’s safer to start in better weather. Trails will be dry and therefore the you won’t need the added grip that comes with specialist shoes.
When picking a route, keep it reasonably small and local. Maybe somewhere you already know. Perhaps a country park or nature reserve. There you are likely to find marked trails, so no need for a map, and they’ll be people around should you need assistance.
Going to a recognised area means the trails are likely to be more well trodden and hence less technical, which will make starting out more forgiving.
As you gain confidence, you can up the distance and mix up the route choices. Make sure you bring a map with you if you don’t know the area.
Another option is to sign up for a race. Most events are well organised and provide marked routes. There will be plenty of people to keep you company and aid stations should you want a top up of water or some nutrition to keep you going. Whilst some people will be ‘racing’, the majority will be considering it a fun day out, so feel free to rope some friends in as well. It’s great for the motivation, and you might get a medal as well!
Why I Run Trails
I love trail running. I used to find road running really dull – the same places, same scenery and same road junctions slowing me down. Runs were monotonous and repetitive and I was frustrated at road noise and people blocking the pavement.
Trails are different. They vary depending on the season and the amount of rain. The views are fantastic. The pace varies. The technical terrain is fun and challenging. I get a real buzz every time I go for a run.
I’ve also found the people I see welcoming. The worst I’ve has has been an overly friendly greeting from a lovable Labrador followed by a very apologetic owner. Yes people can sometimes be in the way on narrow trails but a ‘sorry please can I squeeze past’ quickly finds me on my way again.
It’s not all been perfect. I’ve had the occasional run in with cows, but only once have I ever felt threatened to the point I’ve turned round and found another route. I’ve also ended up knee deep in mud, but given the British weather perhaps that wasn’t unexpected.
Over the years I’ve made some great memories trail running. From the gentle runs with friends to ultra marathons, they have always been enjoyable experiences. I’ve been quietly competitive in some races, and others I’ve been motivated by the promise of a pack of sausages from the local butchers sponsoring the race!
Trail running is now my default choice. I’ll only road run if I’m running my commute (and even then only if I can’t find a trail route there) or if I’m racing an event I’ve been peer pressured into.
If you haven’t tried trail running before then I can’t recommend giving it ago enough. I’ve persuaded friends to do it and they’ve caught the bug. I’m a stronger runner because of it and feel my mental wellbeing has improved as a result.
