Road vs. Trail Running: The Ultimate Guide to Mastering Every Terrain

For you, there might be nothing better than heading up a rocky hill in the early morning. Or, you might prefer slipping on your sneakers and heading out on nearby streets. To run well on different surfaces and terrains, you need to adapt your style, mindset, and kit.

Whether you have a preference or not, understanding the differences between road and trail running will help you stay safe, enjoy your run, and perform at your best. This guide will outline the pros and cons of each and advise on how to hit your stride wherever you roam.

What is Road Running?

Road running relates to training or racing on a paved surface. This can include sessions on a track, striding out on sidewalk, or completing a marathon on a road. It’s likely that when you began running, you started on the road.

Road running is easily accessible to most people, making it more popular than trail running. Its stable, fairly predictable surfaces also mean it’s preferred by many. Even on routes with large elevation changes, the flat, smooth terrain means runners can keep a good pace. The majority of athletes also find it easier to race on the road, particularly over long distances.

What Gear is Needed for Road Running?

Whatever level of experience a runner has, they can head out onto roads with a basic set of equipment. Particularly for short-distance routes or track sessions, you can train with just a few items, including:

• Running shoes that fit well, are cushioned, and can support your feet and legs on hard surfaces

• A lightweight, breathable, and close-fitting shirt

• Shorts or running tights made from stretchy, comfortable fabrics

• A long-sleeved thermo shirt in cold weather or a singlet in high temperatures

• Accessories that can help you stay comfortable, such as headbands, caps, and gloves

What is Trail Running?

Trail running is when you train or race on routes with uneven surfaces. This could include mountains, across fields, or a park in a city or town. If you live in a rural area, you might have started out running on these terrains. Many experienced athletes start trail running to test their fitness and abilities.

This is because trail running is challenging. From rocks to grass and crossing water, runners will encounter a variety of unpredictable surfaces. The elevation is likely to change more often, too, with many trails heading up and down hills.

Long-distance athletes like ultra-runners are likely to have tested their endurance on trails. Beginners might choose trails to enjoy the mindfulness of a rural run.

What Gear is Needed for Trail Running?

If runners are heading out onto a route that’s not well-mapped or in a very remote area, they’ll need extra gear to stay comfortable. Even if you’ve racked up thousands of miles on the road, you need to be prepared when taking yourself off-road.

This includes having kit such as:

• A waterproof, lightweight jacket, or one with extra insulation so you can deal with changing elevation and weather conditions

• Durable socks that are breathable, medium-length, and will support the feet on uneven surfaces

• Softshell running pants or longer-length tights that protect your legs from bumps, scrapes, and mud

• Running shoes that have extra grip on the sole, reinforced toes and heels, and ankle support to protect feet in tough conditions

• Accessories including GPS navigation, a head torch, and a thermal beanie

Pros of Trail vs Road Running

If you love one style of running, you might take some convincing about the benefits of the other. However, there are lots of advantages to heading out on the road, over trail, or mixing it up and trying both.

Pros of Road Running

One of the main reasons road running is more popular is because it’s accessible to most athletes. Even if you live out in rural areas, most routes will likely have some form of sidewalk or road. This has the added benefit of being easier to navigate; just follow the path in front of you and use signs to get around.

Road running is also easier for groups or clubs. Social runners can run side by side and talk as they go. Those who want to test each other’s pace can do so easily on a track or sidewalk. It’s also easier to vary and measure your running pace and cadence on a predictable and smooth surface. This can be helpful if you’re looking to hit a new PB.

Though some marathons do head out on trails, the majority of public races are run on roads. This is done for a variety of reasons, including being more straightforward to marshal and easier for most entrants to train and prepare for.

Pros of Trail Running

Many runners take to trails to test out their fitness and endurance. Heading up hills, navigating off-road, and adapting stride to different terrains test out runners’ focus and skills. As a performance athlete, it’s a great way to develop your technical skills and cross-train for a race or new pace target.

Another reason trail running is popular is the mental and physical health benefits it offers. Running through forests, along rivers, or over rolling hills allows runners to embrace their sense of adventure and exploration away from the traffic and crowds.

The fresh air, stunning views, and closeness to nature create a more relaxing running atmosphere, making it ideal for those who love a mindful run. Plus, the softer ground, changing terrain, and lower pace are better for joints and muscles. Changing terrain also means trail runners need full-body fitness and will burn more calories in the same length of session.

Recommended Running Gear for Any Terrain

Whether you love taking to the trails or prefer hitting the open road, GOREWEAR has got all the quality running gear you need to stay comfortable mile after mile.