Cross-Country Vs Trail Running: What's The Difference?

Running off-road is an opportunity to test your skills and get out amongst nature. Even if you’ve been road running for a number of years, heading out on varied terrain can test your physical and mental fitness. With routes that take in various natural environments off-road running is a great opportunity to unleash your wild, adventurous side. 

Cross-country and trail running are the most common variations of this sport, which is why many mistake them for the same activity. However, there are some key differences and it’s worth knowing before you try them out. 

What is Trail Running?

The widest definition of trail running is when you go out on a route created by nature. This means trail running routes include various terrains such as grass, rocks, gravel and mud. Courses don’t have to include elevation, but they run naturally through landscapes, meaning there is often a lot of ascent and descent. Typically, they weave through a variety of countryside, including hills, mountains, forests and gravel paths. 

The Benefits of Trail Runs

Whether you want a run that will test your performance, enhance your well-being and unleash your adventurous side, trail runs will meet all these needs. They also offer the following benefits:

• Taking you into the great outdoors, away from the crowds and out in nature, you can enjoy fresh air, spot wildlife and explore beautiful environments

• Compared to flat, paved road surfaces, the different terrains runners will take on during trail runs test your technical abilities, including pace and stride

• Unpredictable trail routes is a serious fitness test, with ascents, descents and tricky terrains working your lungs, different parts of your legs and your upper body 

• Trail runs aren’t just a physical exertion but a mental one too, from concentrating on crossing uneven surfaces to navigating through wilderness

What is Cross-Country Running?

Cross-country running is defined by its historical roots, which started in 1800s England with activities such as ‘hare and hounds’ or ‘paperchase’. These saw a lead runner set out across the countryside, sometimes laying a trail with paper. A group of racers would then try to chase them down. In short, it’s a human-made, off-road running route across natural landscapes. Typically the terrain includes grassy fields, mud and gravel paths.

The Benefits of Cross-Country Runs

Cross-country is an exhilarating and alternative way to test your racing fitness. If you enjoy short and middle-distance road running races, then the following benefits make cross-country a good transition into off-road terrain: 

• Strengthening your legs as runners have to use different muscles on changing, undulating surfaces than they do on road

• Developing both speed and stability, with races demanding fast paces, adaptable strides and varying foot placement

• Lower impact on your joints, with softer surfaces relieving some of the impact on your legs compared to repetitive road running

• There is a strong culture and community around cross-country running, with many team events and local races guaranteeing post-run hot drinks and cake

The Different Running Types Explained

With both cross-country and trail runs heading off-road, it’s easy to get the two types confused. However there are some key differences which it’s important to understand before you get started. 

• Natural vs man-made routes: trail runs weave along routes carved by nature, while cross-country circuits are set by humans across the countryside

• Terrain: the above means trail runs tend to include a greater variety of terrain and elevation range than cross-country routes, which can include some paved sections

• The running season differs: although trail runs are open all year round, they tend to be busier in the summer, while the race season for cross-country runs across the winter

• Speed vs endurance: the aim of cross-country races is to complete them as fast as possible, while trail runners focus more on the challenge of tackling new terrains

• Length: cross-country races run up to a maximum of 7.5 miles, though standard lengths vary between 1.5 and 6.2 miles. Ultra trail runs have routes that extend for hundreds of miles, such as the Tor des Geants in Italy (205 miles)

What to Wear Trail Running

To keep moving efficiently across any terrain in all weather, you need the right kit to stay comfortable without being weighed down. Always take extra layers or accessories with you, even if the forecast is good, as the great outdoors can be unpredictable. 

• Footwear is the number one consideration when heading out on trail. A sturdy shoe with a reinforced toe and heel will protect your foot from hard surfaces, while a good grip will give you confidence as you stride on various surfaces

• Socks will keep your feet warm with minimal rubbing or discomfort. Take an extra pair on long or wet, cold runs

• Base layers made from breathable, moisture-wicking fabric will maintain your core temperature even as the conditions around you change. They’ll also wick away sweat from your skin, minimising chafing, so choose a top and bottom layer for maximum comfort

• Shorts or tights with minimal seams and stretchy, breathable fabric will keep you moving freely with no irritation. Tights are recommended to give warmth on wet, cold (temperatures under 40F) and windy runs

• Shirts are an extra layer of protection from chill in cooler weather or UV rays in sunshine, so choose one made from lightweight, breathable fabric with your preferred sleeve length

• Jackets are a must whenever you’re on a trail run, as conditions change quickly when you reach higher elevations. Choosing a lightweight, windproof option that will keep you warm without weighing down your movement as you ascend

• Headgear should be worn on all trail runs. Caps protect you from the sun’s UV rays, while headbands and beanies will help keep your ears and head warm on colder days or elevated terrain

• Extra accessories such as gloves and neckwarmers might be useful to carry with you or wear on trail runs in shoulder seasons and winter

Other equipment you should consider taking (depending on your experience level, the route distance and terrain type) include: 

• A GPS device is essential for any runner, particularly if heading out alone or in unfamiliar territory. Download the map you need onto it and make sure it has plenty of battery before you set out

• Poles can be helpful for beginners building their fitness or experienced runners looking for extra stability on surfaces like screed or gravel

• Headlamps or flashlights which will help you see and be seen, helping you stay safe if the route takes longer than you think or the weather changes

• Emergency packs should be carried if you’re heading out on a very long or remote run, it should include a first aid kit, a whistle and extra thermal protection

What to Wear Cross-Country Running

Cross-country running shirts, which are usually vests, are the classic race uniform. However, having a few extra layers is recommended for training runs and to pull on post-race. Plus, there are some items which you’ll wear consistently on all your cross-country runs:

• Footwear with low profile soles and added studs or spikes will help you keep grip on mud and wet grass. Choose shorter spikes as you start out cross-country running and extend them as your confidence and experience grows 

• Socks with thermal qualities and reinforced areas will help keep your feet warm and moving freely as they move through damp, muddy conditions

• Tights or shorts with seamless designs and breathable materials are a must for staying comfortable on both races and training runs. Options with thermal properties and secure pockets are ideal for all-weather race preparation

• Shirts  made from breathable, moisture-wicking fabric at your preferred sleeve length are a must for your training wardrobe before you switch to a club vest on race day

• A jacket that’s lightweight, windproof and insulated are ideal for keeping you warm on cooler training runs or to throw on for post-race protection

How to Start Trail or Cross-Country Running

The first step to starting out in trail or cross-country running is to get out on off-road surfaces. For aspiring trail runners, find a short route in an area of countryside you’re familiar with and head out with a GPS or training partner in the daytime. Forest circuits, public trails or gravel trails are ideal for beginners transitioning from road to rougher terrains. 

Start with run-walk training as you find your balance and stride. After a few runs, start to build in routes with changes in elevation and take it easy on the ascents and descents. You might want to take poles with you for extra stability. Whenever you’re heading out on new surface types, like screed or rock, then start slower than you might think and build up steadily. 

If you want to try out cross-country running, it’s best to sign up to a local race with a short route with minimal elevation change. Look up the types of surfaces you’ll be running on and get out on similar terrain as often as possible to gain experience and confidence. You could mix this up with road running sessions to help you build up to race distance and speed. 

Fartlek or hill training will support your cross-country or trail running fitness. Building strength training into your regime will help your legs, ankles and feet deal with unpredictable surfaces and stabilise your core ready for more technical runs. 

How to Track Off-Road Running Performance 

For tracking performance when running cross-country or on trail, having a quality GPS device is essential. This will accurately measure your pace and distance as you train and race off-road. It will also track any elevation change, which you can then map to changes in your pace and heart rate through your chosen training app. 

Another way of monitoring your progress is by using the same route as a benchmark run. Run the route as you start your training regime, then head back out to it again after a few weeks. Compare the two times to see the difference in your fitness. 

Signing up to the same race each year is another great way of marking your progress, particularly if you’re following a cross-country training programme. Alternatively, keep pushing your performance by choosing races or routes with greater distances or more challenging terrain. Finding a running group that matches your goals is also a good way to progress as an off-road running athlete. 

Endurance Running Gear from GOREWEAR

GOREWEAR running gear is designed to help athletes perform in all weather. So for off-road running beginners or experts, our apparel will help you stay comfortable and protected in the outdoors , whichever season you’re training in. Plus, get tips and advice from GOREWEAR athletes to stay inspired and motivated on your cross-country or trail running journey.