Trail Running Explained: What Is Trail Running?

Trail running is an endurance sport similar to road running, but trail running takes place through natural terrain—such as desert, wooded, or mountainous areas—rather than on paved, sealed, surfaced, or asphalt roads. An athlete performing other forms of running may focus solely on their distance, pace, and heart rate; however, trail runners have the additional concern of navigating uneven or otherwise inconsistent terrain.

As with a hike, the varying, uneven terrain of a trail run makes it impractical to compare the time required and level of difficulty to a road run of the same distance. Like many road runners, trail runners compete in races, which can vary in length and locale. Experienced trail runners might even try an advanced form called ultrarunning, which involves trail running races called ultraruns (also called ultramarathons), typically defined as any distance greater than the 26.2 miles of a traditional marathon.

Trail running, especially ultrarunning, tests a runner’s mental and physical toughness. For example, the Ultra-Trail du Mont-Blanc (UTMB) features an elevation gain of more than 32,000 feet and a total distance of 106 miles through the Alps; the fastest ultrarunners complete the race in around 20 hours.

Good trail running form is crucial to preventing injury. To practice efficient trail running techniques, move naturally with a forward-and-back arm swing. Avoid too much movement to the left and right, which will negatively impact your pace. Keep your chin up and maintain a forward gaze. When running downhill, take light steps and lean back slightly to keep your torso upright on descents. When you run uphill, lean forward slightly as you climb. Don’t forget to keep your shoulders straight and aim for a medium stride—don’t overextend your legs.

The exact gear you take with you on a trail run will depend on the length and location of your run. Here are areas of gear you should consider addressing before hitting the trail:

• Cell phone: A smartphone might make available to you applications that can serve as maps or other GPS tools, or track your distance or the time you’ve spent running. Additionally, you might find you need a cell phone if you or your running partner experience an emergency at any time during your run. At a minimum, a cell phone could come in handy; at a maximum, it could help save your life.
• Clothing: Consider the breathability of your clothing if you plan to run in warm temperatures. On the other hand, if you anticipate encountering bad weather or colder temperatures, you might want to bring layers, such as a pullover or gloves. If rain is a concern, a lightweight rain shell or windbreaker will likely serve you better than a waterproof rain jacket, which is less breathable and might retain your sweat as you run. In general, opt for lightweight knit fabrics and clothing that will allow for ventilation as your body temperature rises.
• First-aid kit: First-aid kits contain bandages and antibacterial ointments that you might need if you fall or otherwise suffer minor wounds on your trail run. If you plan to run in a remote location—especially for an extended amount of time—you might consider packing an emergency shelter, water treatment tablets, and additional medical supplies in case of a more serious injury. Sunscreen is also important to carry with you on a trail run.
• Food: Running burns a lot of calories that you might need to replenish during your activity, depending on how long you plan to run. Energy gel works well for short runs, but if you are undertaking a long-distance run, consider packing a variety of energy bars, gels, and chews. Note that it might take some experimentation to determine which foods will sit well in your stomach and not cause gastrointestinal distress as you run.
• Headlamp: Headlamps are necessary for running at night so you can see the trail. Look for one with a minimum output of around 200 lumens. You might choose to bring a handheld flashlight as an alternative or for further illumination.
• Navigation tools: Getting lost while on a trail run can turn into a potentially life-threatening situation. Take a map, compass, or GPS, especially if traveling highly technical trails unfamiliar to you.
• Pack: You can use a running belt, waist belt, waist pack, or backpack as a runner’s pack. These can hold supplies like food, first aid, navigation tools, and even water—for example, a water bottle or water flask. Some runner’s packs also serve as hydration packs, especially designed to hold water and personal effects. The best running packs are ones that you find comfortable (no chafing) wearing while running and that won’t interfere with your natural movements (for example, your arms should still have a full range of motion).
• Shoes: Compared to road running shoes, trail running shoes offer better traction, foot protection, and stability than the running shoes road runners typically wear. Trail running shoes facilitate balance and grip as you encounter uneven or technical terrain, such as roots, rocks, or mud. Some trail runners opt for minimalist shoes because they prefer to feel the nuances of the trail and their own biomechanics as they run. Keep in mind, however, that proper use of minimalist shoes requires first strengthening and conditioning the muscles and ligaments in your feet, lest you risk severely injuring yourself. Alternatively, some off-road runners seek out maximalist shoes, which emphasize cushioning to reduce the impact on joints during a run.
• Watch: A smart watch can provide valuable information to trail runners. A good running watch can help you track your time, distance, speed, and heart rate, or any combination thereof. Some GPS watches can help you to navigate and keep track of your location, and certain smartwatches can even make calls or send messages.
• Water: It’s advisable to take water along with you on runs. The amount of water you choose to take might depend on the weather and the length or duration of your planned run. For short runs in moderate temperatures, all you may need is a handheld water bottle. In warm climates or for long runs, you can consider a hydration pack, hydration vest, or a waistbelt that can hold multiple water bottles.

Careful research is paramount when trying to plan a safe and enjoyable trail run. Here are steps you can take to determine potential routes:

• Ask veteran runners. If you’re new to trail running, try talking to expert runners who belong to a trail running association, work at your local running gear store, or belong to local running clubs. These off-road runners might have information about established trails you can run or upcoming trail races or trail running events you can join.
• Read guidebooks. Guidebooks and websites that compile detailed information about hiking trails or running trails can provide key facts related to the location, distance, and difficulty level of a trail. For example, websites that crowdsource information might enable any and all trail runners to contribute details about where to park their car, obstacles to avoid, common wildlife in the area, and other valuable anecdotes.
• Check local parks. Consult the resources your local parks and recreation department makes available (such as webpages or online tools) to find a multi-use trail in your area. Keep in mind that others might utilize the multi-use trails for other activities at the same time; take care to run around them to avoid collisions. A single-track trail is usually only wide enough for one person to pass at a time. The US Forest Service may also help you identify trails at national parks near you.
• Consult topographic maps. Experienced trail runners might opt to chart a route using a topographic map, which illustrates an area’s elevation and surface characteristics, such as mountains. If you do this, it’s important to cross-reference other resources about the area’s natural environment so you can ensure you’ve collected the most up-to-date information about the potential route.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24–48 hours before training the same muscle groups to allow sufficient recovery.

Certain outdoor activities carry an elevated risk of serious injury. Wilderness scenarios require extensive survival gear, including but not limited to food, water, maps, protective clothing, and first aid, along with mental and physical fortitude. This article is for educational and informational purposes and is not a substitute for hard skills and expertise.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.