Explore the perks and challenges of running on trails.
So, you want to start trail running and might be wondering what the pros and cons of trail running are. Instead of thinking about pros or cons and how that stacks up against personal preference, we encourage you to think about the key differences between trail running versus road running or hiking, and how to get the most out of the experience.
Trail running feels different
Running on varied terrain is harder than on roads because it challenges the body to adapt at speed, sometimes while gaining vert (AKA: vertical elevation gain), and maintaining balance on obstacles like gravel, roots, downed trees and rocks. Many new trail runners experience elevated heart rates while running, soreness in the core and glutes as those stabilizing muscles strengthen and even burn more calories.
You don’t have to take on technical terrain or chase vert to be a trail runner. Any unpaved surface qualifies. Even if you love road running, seeking out a soft surface to run on for some easy miles is a great way to give your body a little relief from the repetitive motion of running on pavement.
What is Trail Running?
Trail runs take place in natural environments like forests, beaches, or mountains – pretty much any place without paved surfaces. Trail runners enjoy the challenge of these different running environments, as well as being out in nature. Because trail runners need to be more aware and focused on their surroundings than road runners, it becomes something of a meditative practice.
Plus, running trails are usually less crowded than the places frequented by road runners.
What Gear is Needed for Trail Running?
Trail shoes are absolutely essential for the uneven ground of trail runs. Unlike regular running shoes, these feature soft lugs to better grip the terrain.
No matter the season, you’ll need lightweight, breathable clothing that wicks moisture away from your skin. Bright clothes with reflective accents provide visibility for safety. Running socks for trail runs are a little higher to protect against scratches or debris.
A light waterproof jacket is essential, as is a running hat. On a trail race, a hydration vest is a good idea. And a headlamp helps light the way in the morning or at dusk.
Pros of Trail Running
Trail runners appreciate this sport for several reasons. First is being off the beaten path (literally). There’s a connection to nature. Trail running offers challenges a road runner won’t encounter, such as uneven terrain that builds greater strength, endurance, and balance. Because trail runners need to pace themselves differently there’s less of an impact on joints versus what road runners endure. Running a trail requires focus to avoid obstacles on the path. For this reason, there’s a kind of mindfulness that benefits daily life.
- Connection with Nature
- Improved Strength and Stability
- Lower Impact on Joints
- Enhanced Mental Focus
A big appeal for trail runners is being surrounded by the beauty of nature. Whether you’re running on a mountain path, through a forest, or near a beach, you’re surrounded (and challenged) by greenery, birdsong, and vistas that a road runner won’t generally experience.
The constant challenges of terrain for trail runners, from steep hills to muddy paths, work the body in different ways. Between road and trail, you’re switching between flat, predictable paved surfaces and unexpected ground conditions. Navigating these trail challenges trains your body to be stronger and more stable.
Trail runners must navigate their pace and steps to accommodate the differing terrain. Generally, trail runners pace themselves a bit more slowly and more carefully. This practice makes it much easier on the joints than running on a straight hard surface.
Trail runners need to pay attention to their surroundings more so than road runners. They need to keep an eye out for rocks, uneven turf, or other obstacles that lie ahead. Because of this, they develop a greater mental focus which is almost like a meditation.
Cons of Trail Running
The exciting aspects of trail running, such as challenging terrain or being in the middle of sudden weather changes, can also be the “cons,” raising the degree of difficulty. If you’re not properly prepared, you may find yourself injured or stranded during a nasty weather event. Trail running also is limited to those without serious mobility issues. Plus, it requires some specialized gear that road runners won’t need. Let’s get into it.
- Increased Risk of Injury
- Limited Accessibility
- Weather and Environmental Challenges
- Equipment and Preparation
The uneven terrain of trails requires the right trail shoes to properly navigate it. But even with them, an unseen muddy hole or steep hill can result in injury. Knowing how to keep proper form, maintain focus, and run the hills is essential.
Typically, road runners have no problem finding a place to get their workout in. Trail runners need to search a little harder for a place to accommodate their sport. The challenges of trail running are also not suited to every runner.
On the trail, weather conditions can change quickly (which can be exciting!). It’s essential to be prepared with the right gear like a waterproof jacket and hat. Safety is also a concern, so trail runners need reflective accents, sun protection, and a first aid kit.
Unlike road runners, trail runners need to wear special trail shoes to better grip the ground. The pace and stride of a trail run are different, as is being able to anticipate and navigate ever-changing terrain. Leg strength, flexibility, and balance are essential.
What is Road Running?
Road running versus trail running differs in that road running occurs on a paved surface versus uneven terrain. There are fewer physical obstacles, it can be done almost anywhere, and it’s an easier entry to the sport. There’s less of a need for specialized equipment (like trail shoes).
Road runners can easily find open stretches to train on, and a road race is much less intimidating since there aren’t as many natural barriers to navigate along the way.
What Gear is Needed for Road Running?
The most essential piece of gear for road runners is a well-fitting pair of shoes. Running shoes should offer support to protect joints and muscles. Cushioned socks that “breathe” keep feet dry and blister-free. A road runner also needs lightweight, breathable clothing and a hat to protect from the elements. A waterproof jacket or a reflective vest will keep you more comfortable on the road.
Pros of Road Running
Between road and trail, there are benefits to road running. First off, it’s not hard to find a good stretch of pavement almost anywhere to get in a workout. The paved surface is more comfortable and easy to navigate in all kinds of weather. For those same reasons, it’s also easier to keep track of your training and performance, because unlike running on a trail, the conditions on a paved surface don’t really change.
- Easy access
- Smooth underfoot
- Track performance
Trail runners need to do a little work to find a nearby trail to run on, whereas road runners barely need to step outside to find a route they can navigate. Plus, not all runners can successfully tackle a trail; a straight piece of paved surface is open to all.
One of the appeals for trail runners is the challenge of the terrain. However, if that’s not your thing, road running offers a smooth, steady, predictable surface. That surety of foot makes it easier to get into your workout without thinking too much about it.
Because the conditions of a running path or track don’t tend to change, it’s easier to monitor your training and performance. The only aspects you really need to take into consideration are things like your time, distance, and the like. The path is more or less a given.
Cons of Road Running
Road runners get a lot out of the sport, but, like anything, there are a few challenges. First, the impact of running on hard surfaces isn’t always kind to joints. This is why the right pair of shoes is critical. There may be more stress since you’re sharing space with other runners on the same path (although that can also bring a sense of safety). Finally, running on roads – whether they be urban, country, or otherwise - opens you to dangers from traffic. Keep yourself visible with reflective gear, even a headlamp, especially when running at dawn or dusk.
- The impact
- More stress
- Road dangers
Running on hard surfaces offers surety of foot (especially in wet conditions) but for anyone with joint issues, it may not be so kind. Lessen the impact with the right kind of shoes and running socks to cushion the impact.
Yes, trail runners are challenged by terrain, but road runners experience their own kinds of stress. Running on paved roads brings traffic. The presence of other runners can offer a sense of security, but if you just want to get away from it all, maybe not so much.
Road runners must be mindful of traffic, even in remote areas. Reflective accents on clothing keep you visible, and a headlamp is great for lighting the way in early morning or early evening runs. A reflective vest is another good idea that helps you share the road.
Safety considerations for trail runners
Before hitting the trails, there are a few important things to consider for a safe trail running experience.
- Navigation
- First aid and emergency response
- Hunting season
- Stick to established trails: Most hunters will be situated deeper in the woods, away from people traffic, because that’s where the hunting will be best.
- Pick the right time of day: Animals tend to be more active at dawn and dusk, and that’s when hunters tend to be out. Avoiding those times of day helps enhance safety for trail runners. If you can’t avoid dawn or dusk, the next two tips are essential.
- Make noise: Singing out loud or talking to your running buddy will make unseen hunters aware of your presence. If you trail run with a dog, clip a small bell to its collar.
- Wear hunter orange: Hunter orange is the universal safety signal for hunters because it’s a color not found in nature and it can easily be seen in low-light conditions. Our Trailblazer Hat (men’s | women’s) and Women’s Fleece Ponytail Headband come in hunter orange. Don’t forget to hook your dog up with an orange bandana for their safety. While hunter orange is best, in a pinch, hi-viz yellow and other neon colors are options when you don’t have hunter orange handy, or can be worn in addition. The key is to make yourself seen! Many of our TrailHeads styles come in bright colors with reflective accents for added visibility in low-light conditions.
If you get lost running in a city, you can ask for help or get an Uber back to your home or car. If you’re lost in the woods, it’s harder to get help. At a minimum, familiarize yourself with a trail map. These are often available online, and many parks and preserves have maps near parking lots and trailheads. Snap a picture with your phone to have on you while you’re running. Also, apps like AllTrails and Gaia GPS make it easy to navigate trails using the GPS on your phone.
One of the reasons people like to run trails is for the peace and quiet that comes with less pedestrian traffic and zero vehicle traffic. However, this comes with the risk of having an incident and no easy access to help. A good rule of thumb is to tell someone what your running route is, when you’re going and approximately how long it will take you. This way if you don’t check in at the end, they know they need to send help.
We recommend adding a small first aid kit to your running vest to handle small injuries. You can find these on Amazon and at big stores like Walmart and Bass Pro Shops, or make your own first aid kit.
For those running deep in nature, any place where cell service is spotty or on a technical trail with uneven terrain where emergency response requires different equipment used by a highly skilled group (often volunteers!), we recommend taking a satellite communicator like a Garmin inReach. It’s an investment, but you can’t put a price on safety.
New and experienced trail runners alike should familiarize themselves with the local rules regarding hunting. Hikers should be familiar sharing trails with hunters, but road runners might not, so it’s worth noting it’s not uncommon for woodland areas popular for hiking to also be open to hunting, especially in the spring and fall months. Here are four tips for trail running safely during hunting season:
Trail running is the perfect combination of running and hiking. It shares similarities, yet has key differences from the other activities, but we think the cons of trail running are far and few between. If you’re looking for a new way to challenge yourself and enjoy nature, trail running is a great option.
Check out our blog for more tips to help you take the trail less traveled.
Picking the right shoe for the run
Wearing the right shoes for trail running is important to prevent slips and falls or injury and make it more enjoyable, especially when tackling more technical terrain. There are a few key differences between trail running shoes and shoes for road running.
Most notably, trail running shoes are designed with more rubber and deeper lugs on the outsole, the part of the shoe that touches the ground, to provide better traction on tougher terrain. Think about the difference between winter and summer tires on a car. Winter tires feature deeper treads to reduce the buildup of snow and ice and offer better traction in slick conditions, whereas all-season tires don’t have deep treads, putting more rubber in contact with the road for better grip. Simply put, trail running shoes are similar to winter tires, whereas road running shoes are more like all-season tires.
Trail shoes often have a gusseted tongue connected along the sides to prevent dirt and other small debris from entering the shoe. Midsoles, the thick part of the sole that offers cushioning may be a bit stiffer than a road shoe and sometimes have a rock plate incorporated to protect feet from bruising caused by rocks.
That’s not to say you can’t wear your road shoes on trails. Many road runners do, such as on rail trails and unpaved paths connecting paved routes. If you’re exploring trail running and aren’t ready to invest in new trail running shoes, your road running shoes may be fine. If you aren’t sure, just flip your shoes over and look at the bottoms. If you see a lot of exposed foam, they won’t have much traction and will wear out pretty quickly on trails. However, shoes with a lot of rubber on the outsoles will last a little longer and offer some traction.
It’s important to note that road shoes will wear out faster on trails because of the rougher terrain. We recommend limiting your road shoes to dirt and crushed gravel to slow down wear and tear.
Of course, shoes aren’t the only thing trail runners wear. Here are some tips for what trail runners wear every season.
Access to trails for running
Road running is great because you can walk right out your front door and get some miles. Trail running, on the other hand, can be challenging depending on where you live and might require some planning and travel to get to a trailhead. However, many cities’ green spaces feature paved trails with adjacent surfaces to run on. These dirt and gravel shoulders are designed for runners looking for a softer surface. Greenways also sometimes have dirt paths.
For example, runners in New York City have access to unpaved trails in Central Park. The Bridle Path Loops include a 1.66-mile trail that surrounds the Reservoir running track and an extended loop up into the North Meadow fields that tops out at 2.5 miles.
Conclusion
Trail running and road running each have their pros and cons. Both are wonderful workouts, with one letting you get out into nature with mindfulness and focus, and the other giving you greater access to running paths at pretty much any time. It’s really your preference. With the right kind of equipment, training, and awareness, you can fully enjoy them. The one constant between them is having the proper equipment that will keep you supported and comfortable at every step.