How trail running differs from road running

How trail running differs from road running

If you're a runner, trail running probably sounds like an ideal way to combine your favorite sport with your love of the outdoors. After all, who wouldn't trade congested concrete sidewalks for gentle, quiet paths with beautiful views?

But the transition to trail running isn't as easy as stepping off the pavement and onto the dirt—a fact you'll quickly discover if your first trail run leaves you with sore ankles, burning quads, maybe even a few bumps and bruises.

“Transitioning from the road to the trails takes some patience,” says Courtney Dauwalter, a record-setting, Salomon-sponsored ultra-distance trail runner. (Badass alert: Not only is Dauwalter semi-breaking records in 200-mile races, but she's also smoking the elite men who trail behind her.)

You'll need different equipment, different training, and different form cues to get the hang of it. But when you consider that your reward is softer terrain with less impact on your lower body, faster reaction times, much more epic #runnerslife photos, and all the health benefits that come with being in nature, the effort is definitely worth it.

Here are 9 things you should consider if you want to get into trail running.

What is trail running and is it so different from road running?

“Every time you move from the road and smooth pavement to trails and hilly terrain, you put more stress on your body and mind,” says triathlete and running coach Bob Seebohar, RDN, CSCS, owner of eNRG Performance in Littleton, CO. The terrain is uneven and the verticals are usually steeper, so you burn more calories.

But the biggest change really comes in the mental component: “When running the trails, you have to pay attention to the terrain, your stride and the wildlife,” says Dauwalter. "It requires a little more mental capacity because you can't switch off and just repeat the same step over and over again - your step changes as the trail changes."

How to find the best trail running gear

Most running gear can transition from road to trail, but you'll need to switch up your shoes: Road running shoes are designed to be light and fast when running on concrete or pavement, but you need traction, stability, and durability to protect your foot on any surfaces you encounter on a trail (rocks, mud, sand, roots).

Super technical terrain requires huge lugs on the soles (like the Hoka Speedgoat or Salomon Speedcross), but a good basic trail shoe (like the Altra Superior or adidas Terrex Speed ​​Shoe) should meet most people's needs, says Seebohar. (Also check out these best trail running shoes for women.)

Head to your local running store—they can tell you what features you need for the trails in your area, and just like with running shoes, it's important to try multiple brands to find a fit that's comfortable for your feet, adds Dauwalter. Plus, they can point you to great local trails (or use a website or app to find running trails near you - more on that later).

Some trail runners also like poles for the climbs - research shows they don't actually save much energy, but they significantly reduce perceived exertion (that's how hard exercise feels). Then as your runs get longer, a hydration running vest can be good to hold water, food, and layers for all types of weather, says Dauwalter.

The best trail running websites for finding a route

Want to try trail running but don't know where to start (literally)? Even if you know all the trails in your area, you may want to identify trails you can visit elsewhere. Here are some of the best resources for finding a running route online.

• Trailrun-Projekt: Läufer haben über 227.500 Meilen Trails zum Trail Run Project beigetragen. Klicken Sie im Verzeichnis der Website auf das Bundesland, das Sie interessiert, oder entdecken Sie versteckte Schätze in Ihrer Nähe mithilfe einer Kartenansicht.
• Trail-Link: Auf dem Trail Link von Rails-to-Trail können Sie eine erweiterte Suchfunktion verwenden, um Ihre Suche auf ein bestimmtes Terrain wie Erde oder Gras einzugrenzen.
• AllTrails: Mit AllTrails können Sie von Benutzern beigesteuerte Bewertungen und Fotos von Trails durchsuchen oder Ihre eigene benutzerdefinierte Karte erstellen. Mit einer Pro-Version für 3 $/Monat können Sie Karten für die Offline-Nutzung herunterladen und bis zu 5 Kontakten Zugriff auf Ihren Echtzeit-Standort gewähren, wenn Sie unterwegs sind. (Sicherheit zuerst!)
• WurzelnBewertung: Sie müssen sich nicht durch Tausende von Benutzerbewertungen wühlen. RootsRated bezieht seine Informationen über Wanderwege von lokalen Führern. Sie haben auch Abenteuerführer für andere Aktivitäten als Trailrunning (wie A Beginner’s Guide to Kiteboarding und A Hiking Regimen for Your Dog).
• Aktiv: Bereit für ein Trailrennen? Gehen Sie zu Aktiv, um ein Ereignis zu finden.

Why trail runners absolutely need to do strength training

All runners (whether road running or trail running) should lift weights – it helps prevent injuries and increases mobility and speed. But trail running in particular uses many tiny muscles as you bounce off rocks, stabilize on uneven ground, and control rapid changes in cadence.

Seebohar suggests a strength routine that focuses on hip strength (ligaments, bodyweight, dynamic warm-ups, and plyometrics); core strength (planks, dead bugs, any movement that strengthens the lower back); and some upper body (pushups are simple and target multiple muscles at once). Work on mobility and stability every day and follow a focused strength program 3 to 4 times a week, he advises.

How to improve your reaction time - and why you should

“Getting up and paying attention to the terrain is the most important thing,” says Dauwalter. You'll inevitably catch your toe on rocks and fall (Dauwalter says this still happens to her, too), but training your reaction time can help minimize this.

Seebohar recommends training your nervous system with agility ladder drills, cone shuffles, or bouncing a ball one-handed on the floor or wall. These movements require a greater mind-body connection because they challenge your coordination.

How to adjust your stride length for trail running

The goal for efficient and safe trail running is to not spend too much time with your foot on the ground, explains Seebohar. Shorten your steps and control your speed. This reduces the risk of falls, especially on downhill runs, but also the risk of injury: A forefoot strike (which of course goes hand in hand with a faster cadence) reduces the force of each step compared to heel strike when trail running, according to a 2016 French study. And when you're walking uphill, slowing down can help reduce the risk of injury to your shinbone (like stress fractures). (However, when running on the road or trail, science says you should actually use the running stride that feels most natural to you.)

Why it's important to activate your arms and core

“Trail running is about being quick on your feet, having quick reaction times, having excellent hip stabilization strength and control, good ankle mobility and strength, and using your arms as an advantage,” says Seebohar. That's a lot to think about, but the biggest difference between road running and trail running is your arms and core.

When running on the road, it's easy to forget what your arms are doing. But they're an important part of your stride—try running with your arms behind your back and see how efficient you feel, says Seebohar—and can make all the difference in trail running. “Proper arm swing and cadence can help a runner get into a groove with their lower body cadence, and the arms can be better used for balance on very narrow trails or when going downhill,” he adds. (Here are more tips on running form.)

Dauwalter adds that you should also engage your core more often. “Keeping your core active allows you to react more quickly to different obstacles and speed up or slow down your stride.”

How to master downhill running

The first thing you learn on a running trail: descents on the trail require practice. And not every hill is the same. “Small, quick steps keep your speed under control on more technical descents, and opening your stride allows you to go faster on gentler descents,” explains Dauwalter. Also, keep your head up and navigate your route a few steps ahead of where you actually are, she advises. (This higher mental question makes sense now, right?)

The importance of power hiking

When trail running, there's no shame in slowing down: In fact, between steep climbs, rocky terrain, heat, and altitude, it's often more efficient to hike up the hill than to try to run it, says Dauwalter. "Power walking is a technique that gets you up the hill just as fast as running, but it keeps your heart rate lower and uses your muscles in a different way to give your running legs a break," she explains.

Try it: Lean into an incline; Keep your head down, focus on the path, take shorter steps, and move at a faster rhythm, says Seebohar. (

The 20 mile hike that finally made me appreciate my body

What to expect as a beginner when trail running

Even if you've been running for years, the transition from road running to trail running probably won't feel as natural as you'd expect. "You might bang your knees or scrape your hands, and you'll probably feel completely out of shape on the trails even though you have no problem running on the road," says Dauwalter, adding, "That's normal!"

They use different muscle firing patterns, work against more micro-resistance underfoot, and often add factors like heat and altitude - it runs, but differently.

“Don’t be discouraged – just take it easy and enjoy exploring a beautiful new area that’s free of cars and traffic lights,” adds Dauwalter.