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Running trails is one of the best ways to break up the monotony of training roadside or, God forbid, on a treadmill! Exploring nature with the capabilities of your own body is truly something powerful to experience. Better yet, it has its own unique benefits, too. Let’s jump into the intricacies of trail running and trail running shoes to help prepare you for your next run.

What Is Trail Running?

Trail running is basically any sort of running that takes place off-road. It’s typically classified by natural terrain such as dirt paths, forest trails, rocky passages and mountainous routes. It is different from cross-country running, which is more customarily done on grassy fields, parks, or other open spaces with marked out courses ranging from 3-10 kilometers. 

Several ultra-marathons (which are anything over the length of a marathon; >26.2 miles) often have a combination of road and trail running because of their exorbitant distances. Hills are another defining characteristic, and (sometimes drastic) changes in elevation should be expected when venturing out onto nature’s wild pathways.

Trail running isn't just about getting from point A to point B; it's about immersing yourself in the environment, feeling the crunch of leaves beneath your feet, the rush of wind against your skin, and the scent of pine needles in the air. It's a sensory journey that reconnects us with our primal instincts and reminds us of our place in the natural world.

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4 Benefits of Trail Running

With all this change in terrain and scenery comes a host of benefits that just can’t be replicated by pounding the pavement. Take some of these into consideration the next time you’re debating whether to drive that extra 10 or 20 minutes to the nearby trailhead.

Seeing Green

Have you ever thought about why you feel so relaxed in nature? Much of it has to do with being surrounded by and seeing the colour green. Being around greenery lowers stress levels, improves mental health outcomes, and mitigates inequalities associated with low-income health issues; this is one of the reasons why greenspaces are so heavily considered today in modern architecture.

Diverse Landscapes

As you build up volume as a runner, endless repetition can make it difficult to maintain interest and motivation. One way to break that up is to put yourself into a more stimulating environment. Instead of staring at pavement and yellow lines for hours on end, get immersed in the trees among the chirpings of wildlife, and time will fly by faster than you can imagine.

Solitude

Runners are their own unique breed, and sometimes they need to be…alone. What better place to do it than out on the trails? If you’re the kind of person that nobody understands (let’s face it, our family and friends just don’t get it), then finding your own little retreat away from passing cars and the confounded stares of your neighbours might be just the change you’re looking for.

Tissue Resilience

Of all the physical benefits that trail running offers, the resilience it builds in your joints and soft tissue has to be one of the most profound. Landing on rocks and roots that contort your feet, ankles, knees and hips into all sorts of angles teaches them to be strong in positions they would just never otherwise be exposed to out on a flat road or running track.

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A Concise Guide to Trail Running Shoes

If you’ve never done it before, then you might think your road running shoes will easily cross over to the more rugged environments that trail running has to offer—which may not be the case. Road runners prioritize lightness and cushioning for speed and efficiency on level running surfaces. Trail running shoes, as we’re about to see, are built a little bit differently. 

What to Look For

We’ll now take a look at what sets trail running shoes apart from a conventional runner; be on the lookout for these defining characteristics when you’re out shopping around for your next pair. 

Durability

Number one has got to be durability. Trails can be unforgiving—with sharp rocks, roots, and other obstacles waiting to test your gear. Trail running shoes are built to withstand these challenges, with reinforced toe caps and sturdy construction that protect your feet from impact and abrasion. Cheap out on durability and you’ll be buying again sooner than expected.

Traction

The tread on trail shoes is often much more aggressive than your average trainer. This is to help account for and deal with the varying terrains and changing surfaces that you’ll be running on. Not only does your shoe have to endure the roughness and sharpness of the natural ground, but it also has to maintain your grip on rocks, dirt, and mud. 

Stability

Trail shoes typically have a lower heel-to-toe drop and a wider platform than road shoes, promoting a more natural foot strike and better balance on challenging terrain. You may find that many models are also stiffer than your road shoes for similar reasons, as they’re basically a cross between a hiking shoe and a road runner. 

Comfort 

With all the bending, twisting, and turning combined with ascents and descents of varying grades, comfort is going to be a top priority while running trails. The last thing you want is your toes smashing against the front or blisters showing up on the sides of your ankles. Ensure a good fit and high quality materials like breathable mesh uppers and moisture wicking liners.

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Written by Eric Lister - Certified Personal Trainer & Corrective Exercise Specialist