| What it is | Running on off-road natural terrain |
| Terrain | Singletrack, dirt, hills, mountains |
| Demands | Agility, balance, varied effort |
| Range | Short jogs to mountain ultras |
Trail running is running on natural, off-road terrain — singletrack, dirt paths, hills, and mountains — rather than roads or pavement. It mixes running with elements of hiking on steep or technical ground, demands more agility, balance, and varied effort than road running, and ranges from short nature-trail jogs to mountainous ultramarathons.
Off the roads
On steep or rough technical trail you’ll power hike; longer distances become ultrarunning. Wear trail running shoes.
Frequently asked questions
What is trail running?
Trail running is running on unpaved, natural terrain such as forest singletrack, dirt paths, hills, and mountain trails, as opposed to roads. It blends running with hiking on steeper or rougher sections and emphasizes agility and adaptability to changing surfaces, gradients, and obstacles.
How is trail running different from road running?
Trail running takes place on uneven, variable natural terrain with hills, roots, rocks, and changing surfaces, so pace is more variable, effort is measured by feel rather than mile splits, and power hiking the steep parts is normal. It demands more balance and strength and is generally easier on the joints than hard pavement, but more technical.
Do you need special shoes for trail running?
Trail running shoes — with grippier lugged outsoles, more protection, and stability for uneven ground — are recommended once you're on rougher terrain, though you can start on smooth trails in road shoes. As trails get more technical, trail-specific shoes substantially improve traction and protection.
Sources
- Trail running basics — American Trail Running Association
- Running the trails — The Mountaineers