Whether you’re an experienced road runner or just a runner starting their journey, you know that running can feel like a liberating experience. But did you know there are two distinct types of running?
Road running and trail running are two different animals, each offering its own unique challenges and joys. Let’s take a closer look at the differences between these two popular forms of running.
The Surface Matters
When it comes to road running, the surface is fairly consistent—asphalt or concrete—so your feet settle into a predictable rhythm. Trail runners, however, have to constantly adjust their footing, cadence, and stride length based on the terrain. Trails can be full of rocks, roots, mud, sand, hills and more. This means trail runners need to pay attention to their footing, constantly changing up their stride to accommodate the obstacles at foot. This also requires better balance and agility from the runner as they navigate through uneven terrain instead of following a straight line down a flat road. Focusing on building your stablilizing and supporting muscles in your ankles is paramount in ensuring your safety and progress through the trails.
Surface differences also require different shoes!
A road running shoe is flat soled, maximizing and prioritizing flexibility and breathability for consistent, repetitive motion on flat surfaces. On the other hand, trail running shoes have more aggressive tread patterns for better traction on uneven, muddy, or rocky surfaces, and they often include features like reinforced toe caps or foot plates to navigate the terrain. Treads alone truly do help responsiveness of your foot step in the dirt, especially when tackling hills, thus having the shoe for the job is really important to being able to enjoy each sport independently.
Road running shoes these days are known for their height and springiness evolutions, where previously a trail shoe was known to be a lower profile shoe (minus the sole lugs) to allow for a responsive feel over the varied rocks, roots, etc. However with the growing popularity of ultra-marathoning, these pillow like cushions are making their way to the trail shoe offering extra support for your joints for runners who are challenging their bodies for multiple hours at a time.
Nature's Obstacles
Road runners must dodge cars but trail runners must dodge tree branches! As you run along trails, you will encounter all sorts of natural obstacles that require you to hop over or duck under them as you make your way forward. This adds an extra layer of excitement to your run as you must stay alert and agile in order to safely traverse the terrain without tripping or falling! Might we also suggest that trail running can take you to some truly incredible heights and natural escapes! For folks looking to find some trail running inspiration, our top tip is to pick a "moderate" hike on AllTrails and try to run it for extra enjoyment... and don't forget to pack your favourite superfood chocolate fuel for those lengthier adventures.
A Different Kind of Pace
When it comes to speed and endurance, road runners typically beat out trail runners because roads tend to be much longer than trails (unless we’re talking about long-distance races). That being said, trail running tends to require more effort since trails are often hilly with tight turns that require constant acceleration and deceleration compared to roads which usually have straighter paths with fewer turns. So while road runs may be faster overall due to their lengthier distances and flatter surfaces, trail runs can be more intense due to their varied terrain which can slow down your pace but increase your heart rate as well!
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If you're looking for something new in your running routine then why not try switching up your surface? Trail running offers an exciting challenge that requires agility and athleticism while still allowing for great aerobic exercise! Plus, who doesn't love getting outside into nature? So next time you lace up your shoes for a jog around town consider taking it off-road onto some nearby trails instead! You never know what fun adventures await until you take that first step down an unknown path!
If you want some more top tips from trail runners themselves, we recommend checking out an earlier blog we posted written by friend of 7 Summits Snacks Adam Lee: https://sevensummitssnacks.com/blogs/news/trail-running-tips-from-trail-runners
You can also check out his podcast here: https://communitytrailrunning.substack.com/