Trail Running: Taking It Off-Road

If you long to breeze past the pines and splash through streams like you did as a child, trail running is your path back to adventure. So, it’s time to lace up those shoes and hit the trails.   

It’s bright and early on a summer morning, the sun is just starting to climb. The air is already warm, the world quiet except for birds stirring in the trees.

You start running, easing into your pace as daylight filters in. You dip under a low-hanging branch and carefully navigate the uneven ground. Each step asks for focus. Twisting paths weave through roots, rocks, and fallen branches. The trail keeps you alert, present, and fully awake.  

You wind deeper into the trees as the sunlight spreads across the hills. Your heart rate rises. Sweat starts to form. Your lungs fill with fresh air, and the effort feels satisfying.  

By the time you finish, you’ve squeezed in a solid workout and a small dose of adventure—all before the rest of the day begins. You head back feeling energized, grounded, and ready to sit down at your desk, knowing you’ve already done something just for you.  

Benefits of trail running 

Besides giving you adventurous stories to tell, trail running can help you get fit, embrace nature, and just have some uncaged fun. It provides a mental health boost  and can improve your self-efficacy. Getting out in nature has been shown to lessen anger and depression. You can also absorb vitamin D from the sunlight and boost your mood.   

Trail running also offers a real sense of accomplishment. You tackle difficult terrain. The fresh air and scenic views help lift the pressures of daily life. Your mind can reset. Some studies have found that just 20 minutes in nature can lower your cortisol levels and boost your mood. In the last decade, the number of trail runners has more than doubled. And many of them, are road runners looking for a fresh scene. 

Why the surge in trail running?  

Some of the appeal is easy to see. Few would disagree that running in nature beats running through car fumes and traffic noise. Still, aesthetics aside, there are some physical benefits that may be drawing people off-road. Here are a few:  

• Less impact, fewer overuse injuries. Whether it’s dirt, grass, bark chips, or sand, any natural surface tends to be easier on your joints than pavement. Plus, the varied terrain can help improve balance and strengthen stabilizing muscles.
• More hills, more muscle. Trails are usually hillier than paved walkways. Running or walking briskly over hills helps recruit and strengthen muscles of the core, butt, calf, and thighs. This added resistance also boosts aerobic capacity and calorie burn.   
• More challenging terrain, higher intensity. Because trails vary more than, say, sidewalks, you’ll have to work harder. That means you’ll often burn more calories and, ultimately, achieve better cardio fitness. It also keeps your mind engaged, improving focus and coordination as you navigate the twists and turns.
• More nature, better well-being. Trading indoor workouts and sidewalk runs for trail runs may help lower stress and boost well-being. Spending time in green spaces can reduce mental fatigue and even lower blood pressure. The sights, sounds, and smells of nature can turn your workout into a form of moving meditation.  
  

Taking your running off-road is simple, but you’ll want to consider a few safety concerns. To make the transition to trails, follow these tips:     

• Stick to the fundamentals...but be safe. Regular running shoes will work fine on trails. But if you build up to more technical (rocky, irregular) terrain, you might find trail running shoes helpful. Carry items for basic safety: a charged cell phone, plenty of water, and a headlamp or flashlight. Let someone know your route and expected return time, especially if you're heading into less-traveled areas. And go with a buddy.
• Find a trail. Opt for a wide, well-worn, unpaved path with few or no rocks, ruts, or other obstructions. Try a park path, shoreline, or hiking trail. Start with shorter, familiar routes to build confidence and comfort. As you gain experience, you can explore longer or more varied trails to keep things fresh and challenging.  
• Run at an easy pace and use caution. Scan the ground 5 to 10 feet ahead of you to minimize the risk of tripping. Walk as needed. Stay alert to possible dangers, like rocks. Pick up your feet a little more than you think you need to. Wearing shoes with good tread and support can also help you stay steady on uneven ground. Some runners even use gaiters to keep the dirt, sand, and small rocks out of their shoes.   

Keep in mind that trail running raises the risk for acute injuries, like sprains. There’s also a higher likelihood of encounters with wildlife. So, running with a buddy can help make trail running safer and  more fun.  

Taking to the trails gives many people a sense of pride—maybe it will do the same for you! It’s refreshing to be out there soaking up nature, pushing through the terrain, and running off-road. It’s a shared experience, a community of people embracing the challenge. There’s always room for more!   

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References

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Corliss, J. (2016, September 28). Health benefits of hiking: Raise your heart rate and your mood. Harvard Health Publishing; Harvard Medical School. https://www.health.harvard.edu/blog/health-benefits-of-hiking-raise-your-heart-rate-and-your-mood-2016092810414

McCall, P. (2016, April 22). 6 Benefits of exercising outdoors. https://www.acefitness.org/education-and-resources/lifestyle/blog/5911/6-benefits-of-exercising-outdoors

McCall, P. (2017). 9 Ways to make your run more fun. https://www.acefitness.org/education-and-resources/lifestyle/blog/6492/9-ways-to-make-your-run-more-fun

National Park Service. (2024, June 28). Benefits of hiking. U.S. Department of the Interior. https://www.nps.gov/subjects/trails/benefits-of-hiking.htm

Rogerson, M., Brown, D. K., Sandercock, G., Wooller, J.-J., & Barton, J. (2015). A comparison of four typical green exercise environments and prediction of psychological health outcomes. Perspectives in Public Health, 136(3), 171–180. https://doi.org/10.1177/1757913915589845

Vercruyssen, F., Tartaruga, M., Horvais, N., & Brisswalter, J. (2016). Effects of footwear and fatigue no running economy and biomechanics in trail runners. Medicine and Science in Sports and Exercise, 48(10):1976-84. https://doi.org/10.1249/MSS.0000000000000981

 
This article was written by Kimberley Reynolds, edited by Celina Johnson, and clinically reviewed by Jaynie Bjornaraa, PhD, MPH, PT, LAT, ATC, CSCS, CSPS, on June 29, 2025.