Maybe this is the fall season that you’re committed to starting a running routine, or maybe you’ve been running for years. Either way, you keep hearing people talk about trail running. And you find yourself thinking, “Wait, what’s the difference between that and regular running? Is trail running the type of running I should be doing?”
Well, it depends. Trail running is a completely different beast compared to road running, or the type of workout that comes to mind when most people think of running. Road running entails running on paved surfaces like roads and sidewalks, whether you’re going through your neighborhood or along a greenway or bike trail. On the other hand, trail running entails running unpaved courses, usually through the woods or other natural areas.
And while both activities would be categorized as running, anyone who does both will find that they’re very different workouts—and present very different benefits and drawbacks.
So, what does all this mean for a runner or a potential runner who is considering all options? Here’s what you should know:
Trail running’s terrain is much more challenging. When you’re running an unpaved trail, you’re going to be going to be moving over dirt, tree roots, rocks, wet leaves, and anything else you might find on the forest floor. It can be tough to maintain your footing and balance, which makes it much harder not only physically but also mentally. After all, you have to constantly be alert and thinking about where you’re placing your next step. If this kind of challenge appeals to you, trail running is worth a try!
It’’s easier to maintain a steady pace with road running. The reality of trail running is that there are times when you’ll have to slow down—such as when you’re facing a particularly rocky hill. In some situations, you might even have to walk for a few minutes. This can be frustrating to somebody trying to maintain a consistent pace or who is training for time. With road running, it’s easier for you to run at a steady, fast pace for the duration of your workout without having to slow down intermittently.
You have to consider which injury risks you’d rather accept. Trail running poses plenty of injury risks—you’re much more likely to trip and fall, resulting in scrapes, bruises, or sprains. But because pavement has a greater impact, road running tends to carry a greater risk of overuse injuries like shin splints or ITBS. (It’s also worth noting that if you’re a trained road runner, you may face some soreness the first few times you do trail running because of the different muscles it engages.)
Road running tends to be more convenient because it requires less gear and exploration. Trail running requires not only specific running shoes that are made to handle the uneven terrain better but also gear like hydration packs and headlamps. Running a trail can sometimes require a much longer time commitment, and it’s smart to carry items like nutrition (even if it’s something as simple as gels) and basic first aid supplies. This is why trail runners will often carry a small pack or wear a vest with pockets. Most road runners can get away with just their shoes and whatever attire the weather calls for. Trail running can also demand a little bit of exploration or travel for people who don’t live with easy access to nature. It’s not as convenient as slipping out the door and going for a run around the block. If you’re getting into trail running, check out listings on alltrails.com, where you can find reviewed information on nearby trails and times of the year when it’s best to run them.
Running is still a great workout either way. Sure, you could consider the pros and cons of trails versus roads all day, but when it comes down to it, running is running. It’s still a great workout that improves your aerobic endurance, strengthens your heart, and works muscles all over your body. Many runners switch back and forth between trail running and road running depending on their mood and what option is available. The best running workout is one that you’ll be able to stick with consistently.
