Road running and trail running are two different types of running that are practised by millions of people worldwide. Although they are both forms of running, they differ in various aspects, such as terrain, equipment, technique, and overall experience. Read more to explore the differences between road running and trail running.
Terrain
Road running takes place on paved roads, sidewalks, and other hard surfaces. The terrain is mostly flat and consistent, with minimal obstacles or variations in elevation. This type of running is ideal for runners who want to improve their speed and endurance as it allows for a steady pace and predictable terrain.
On the other hand, trail running takes place on natural terrains, such as dirt paths, rocky trails, hills, single-track, mountain biking tracks, equestrian paths, jeep tracks, railway lines or even just bundu bashing through wide open spaces, with no distinct trails at all. The terrain is often uneven, and unpredictable, and requires more concentration. Trail running is ideal for runners who seek a challenge and enjoy being in nature.
The Obstacles
With road running, you mostly have to contend with pedestrians and traffic, unless you find a quieter route through the suburbs; or perhaps even on tarred routes through nature reserves if you’re lucky enough to have access.
Trail running is completely different. It’s likely you’ll be dodging all sorts of roots, branches, rocks, mud and water. It sometimes may involve ducking under branches, crossing rivers, or climbing over boulders. Be prepared for anything as trail routes offer a lot of variety.
Accessibility
Road running is definitely more accessible and convenient, as not everyone has access to trails at their doorstep. It’s easy enough just to step out your door and go, rather than having to take the time to drive to a separate location. We don’t know about you, but just being able to pop out can definitely be more motivating at times when you’re debating on whether to go.
However, nothing compares to the views and scenery of trail running, allowing you to explore new places. It’s a fantastic weekend activity that takes you out of your regular spaces and comfort zone. Whether it’s up a mountain to spectacular views, along rushing river beds, down verdant valleys, or across stretching coastlines - it’s always an adventure.
The Workout
Whether you enjoy hitting the tar or the dirt, you should consider cross-training, as each type offers a slightly different workout.
As road running is on tar or concrete, it has a higher impact on the body than trail running where you’re running on softer materials like grass and soil/mud. It’s much more fast-paced, with consistent forward movement and fewer obstacles (except maybe watching out for traffic - stay safe out there!). The flat surface of the road doesn’t have as much effect on the lower body as trail running- however, road running still promotes endurance and strength in all major muscles.
Trail running is (usually) a bit slower and requires more concentration due to the more technical terrain, as you have to dodge under and around roots, rocks and branches. Trail running requires good balance and core strength to support your lower legs. The uneven surfaces and varied terrain provide a great lower body workout as you have to twist and turn and climb and dodge. It also helps improve your sense of balance and reaction times.
Your posturing is slightly different when running on a road or trail. Road running requires a strong and steady stride and gait - the opposite to trail running, which requires you to run on your forefeet, running forward with your toes. Trail running requires a shorter stride and activates and conditions muscle groups in the core and legs that you usually wouldn’t when road running.
Equipment
Road running requires minimal equipment. A good pair of running shoes and comfortable clothes are usually all that is needed. Our Kinetic and Corefit technical ranges are specifically designed to keep you cool and dry on the road, made with moisture-wicking lightweight breathable fabric.
Road Running Kit List
- Moisture-wicking Running Top
- Breathable and anti-chafing Running Shorts or Tights
- Heatshields to protect you from the sun
- Cap or visor
- Road Running Shoes
Trail running requires more specialized equipment. Some runners may also use hiking or running poles for stability and balance on steep or rocky trails. Additionally, trail runners may carry hydration packs or waist belts to ensure they stay hydrated during long runs.
There are some run essentials that apply to both forms of running. Moisture-wicking clothing, such as our X-Trail Tees, and AR-X Running Shorts, will keep you cool and comfortable while you put in the work. A waterproof jacket like our AR-X Waterproof Running Jackets will make sure you stay dry in unpredictable weather so that the wind or rain doesn’t stand in your way.
Trail Running Kit List
- AR-X Waterproof Jacket
- X-Trail breathable T-shirt
- X-Trail ¼ Zip Fleece (for extra warmth)
- Lightweight anti-chafing Shorts or Tights
- Stealth II 1.5L Hydration Pack
- Cap or visor
- Safety Blanket
- Trekking poles (preferably collapsible) - we recommend our Ibex II Trekking Poles
- Trail Running Shoes
The most important kit difference is your shoes. This is not to say you can’t use the same shoes for both activities, but having specific shoes will affect your performance. Trail shoes are made with higher anti-abrasion fabric, and have a more aggressive grip and a greater stack height to increase your traction and balance on uneven ground.
Safety Essentials
A very important note - running alone when trail running can be dangerous as it’s a lot more isolated, and there may be parts that lack cell service. It’s always good to run with a friend or share your location with your emergency contacts. Be careful to go when it's light out and stick to well-marked trails so you don’t get lost in the dark. Two essential items are a safety blanket and a head torch if you are racing at night time (both of these are usually compulsory for races, but it’s always a good idea to carry one with you anyway) - just in case you do get stuck. Having these two items in your pack will protect you from the cold or heat, and make sure you’re not stuck in the dark if you do have to stop.
Safety Essentials for Trail Running
- Head torch
- Spare batteries
- Safety Blanket
- Hydration System (Check out our Stealth 1.5L Hydration Pack)
- Spare Soft Water Bottle or Collapsible Cup
- Waterproof Jacket
- Sunscreen
Technique
Road running and trail running requires different techniques. Road running involves a more straightforward, repetitive motion, with a focus on maintaining a steady pace and good form. Runners aim to land on the midfoot and push off with the toes, using their core and arms to maintain balance and momentum.
Trail running, on the other hand, requires more agility and dynamic movement. Runners must adjust their stride length and foot placement according to the terrain, often using shorter steps and a forefoot landing to maintain balance on uneven surfaces. Trail runners also use their arms for balance and may need to lean forward or backwards to navigate steep inclines or declines.
Overall Experience
Road running and trail running offer different overall experiences. Road running provides a sense of accomplishment and progress as runners can measure their distance, time, and pace. It can also be social, as runners can participate in races, join running clubs, and enjoy the company of others on group runs.
Trail running, on the other hand, provides a sense of adventure and exploration. It allows runners to connect with nature, experience new trails and scenery, and challenge themselves in ways that road running cannot. Trail running can also be more solitary, with runners often venturing out alone or in smaller groups to explore remote areas.
Choosing between Road & Trail Running
Road running and trail running are two different types of running that offer unique experiences and challenges. Road running is ideal for runners who seek consistent, predictable terrain and a focus on speed and endurance. Trail running is ideal for runners who seek adventure, challenge, and a connection with nature. Regardless of which type of running you choose, always ensure you have the right equipment, technique, and mindset to rise to the challenge. Lace-up and go - your next adventure is out there.
Shop our full Kinetic and Corefit Range.
Browse our full X-Trail Range.
Read about our ambassador Seamus Allardice’s Trail Running Essentials.
Read about the benefits of trail running.
Read more blogs from First Ascent.