Running on Roads vs. Trails

Learn the differences between trail and road running

Road vs. Trail Running

Trail running is the 7th fastest growing sport in America. Nature is beautiful so the allure of trail running makes sense, but how does the running part of trail running differ from running on the road?

In today’s newsletter we shed light on the differences between road running and trail running and discuss the transition from running on roads to trails.

Transitioning from Road To Trail Running

Switching from pavement to trails is exciting yet challenging. Each type of running has pros and cons. Here are 4 considerations to transition from road and trail running and make the most of both worlds according to Megan Flanagan MPH CPT.

Mind the Terrain Change

Trails offer diverse surfaces, including dirt paths, rocky trails, and uneven terrain. Transitioning from the consistent surface of the road to the unpredictable nature of trails requires a mental shift. Pay attention to the terrain and adjust your stride and pace accordingly. Expect variations in elevation, obstacles, and the need for more lateral movement.

Easy With the Volume Shift

When it comes to changing up your volume of road versus trail miles, it’s essential to be mindful of your shift in volume. Many injuries occur when runners transition to a new surface so everything should be gradual (in terms of transitioning). Don’t suddenly go from road to vertical trails or vice versa–start by mixing in 1-2 days per week of the other exercises and go from there.

Embrace a Slower (or Faster) Pace

One of the biggest differences between roads and trails is the difference in pace, especially with elevation gains and varied terrain. Don’t be discouraged if your trail pace is initially slower than your road pace. If it’s been a while since you’ve done a road or track workout, understand that it might take time to rebuild your neuromuscular response for speed. Embrace the change and focus on the experience rather than speed: What challenges did you encounter in the elements and how did you overcome them? Gradually build up your trail running endurance, and you may find that the strength and adaptability gained on the trails positively impacts your road running performance.

Prepare to Navigate

Road runners often worry about getting lost while trail running since it requires a heightened sense of awareness for markers, trail signs, and natural landmarks. Familiarize yourself with trail markers, carry a map or GPS device, and develop navigation skills. Maybe even reference your Strava app and map out a path before leaving on a run.

Bottom Line

Incorporate both road and trail running into your training routine to become a well-rounded runner. While many runners gravitate towards specializing in one, dabbling in both can pay off in the long run. Don’t just take it from us – physical therapists and coaches are beginning to advocate for more of a hybrid approach to reap the most benefits. Transitioning from road to trail running opens a world of possibilities for runners seeking variety and new challenges. Whether you find joy in the rhythmic beats of the road or the serenity of the trails, incorporating both forms of running into your routine can enrich your running experience and contribute to a more fulfilling, sustainable route.

Road vs. Trail Shoes

Do you really need to own a pair of both? Hold a trail-running shoe next to a road-running shoe and you’ll be able to spot a few differences in how they look and feel. Here are a few characteristics that distinguish trail-running shoes from road-running shoes.

Compared to road-running shoes, trail shoes have:

Beefier outsoles: Outsoles on trail-running shoes are typically bigger with softer lugs for better traction on trails. Road-running shoes tend to have flatter, smoother and more-durable soles for running on pavement.

Stiffer midsoles: Trail-running shoes have stiffer midsoles to create a stable platform on uneven terrain. And, they sometimes include rock plates for protection against sharp rocks and sticks. Road-running shoes typically have softer midsoles for cushion while pounding the pavement.

Reinforced uppers: Uppers on trail-running shoes are reinforced for protection from rocks, roots and sticks on the trails. Road-running shoes don’t require this, which means they are usually lighter and more breathable.

Reddit: The Differences Between Road and Trail Running

  • Less of a pounding on your feet and knees when trail running so even though the terrain is more difficult it hurts less. Plus far more interesting.

  • A different philosophy. With trail running you're out in nature, coping with difficult terrain and differing weather - so pace becomes less important and 'feel' more so. You'd be missing out if you didn't stop to look at a cool view or weird mushroom, so you tend to exchange the challenge of running continuously at a pace of X with gradients, elevation, longer distances etc.

  • Road running is all about pacing. Almost nothing else matters.

    Trail running is infinitely more varied. It can be a technical terrain with tricky footwork. It can be steep climbs and exhilarating descents. It can be an adventure. It can be peak bagging. FKTs. Trail running covers the whole spectrum from almost road running to almost mountaineering and everything in between.

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