They say running is all the same and at the core I would say that it is true. You need shoes, you need some clothes, you are going to travel on foot, and you are going to sweat. But then the differences between trail and road running start coming to the forefront pretty quickly. The first thing that comes to mind is when I run on the road or pavement, I can literally lock it in and space out but if I was to do that on the trail within moments if not minutes, I would be eating some dirt. There is also a clear different mindset between road runners and trail runners. I can say that with confidence as I have been on both sides. Nothing is good or bad, you just need to find what fits you the best for what you are looking for. Many of us start on the road and then make our way to the trail. The funny thing is many people once they come to the “dark side” aka trail running never look back and find their tribe. To each their own and we need all kinds. I am personally committed to the trail side, but I do run on lava, I mean roads, every week because of convince. But if I could I would run every run on trails. So, let’s see what’s right for you. PS: You can do both, but many do pick a side. No pressure.
Let’s get a checklist of differences we will call out below:
- Terrain
- Mental
- Pace
- Gear
- Hydration
- Nutrition
- Race Vibes
- Personality
Terrain
Ok this one should be really obvious but let’s set the stage from the most basic aspect.
Trail: Uneven surfaces, normally dirt, with potential for rocks and roots and other obstacles to overcome located in parks, forests, deserts, mountains, basically true nature.
Road: Paved surfaces and sidewalks that are normally pretty even and obstacles are minimum located mostly in cities and towns but also if a runner friendly community could have paved paths in parks and greenways.
Mental
As I shared in the introduction it is easy on the road to zone out and still be ok. That is not the case on trails. You have to always be planning your next step and looking at the terrain around you.
Trail: Your mind is always on. You need to plan your lines, react to changes in footing, watch for wildlife around you, and others around you as well. Concentration is key!
Road: Easy to zone out and lock into a repetitive motion. However, you do need to watch for vehicles and others around you.
Pace
You will slow down when you first come over to the dirt and it can take significant time to get comfortable and accustomed to the new terrain to pick your pace back up.
Trail: Expect your road pace to be anywhere from 2-5 minutes slower per mile. Don’t worry, with time and practice you can get more efficient. We talk a lot about time on the trail and perceived effort not the pace you need to run. This is a mindset shift that can be hard for people. We don’t care what pace you are doing out there just that you are out there enjoying yourself.
Road: Everything is about the pace you are to do your workout. When chatting with others you discuss your pace not your time. It is easier to set pace goals on pavement due to the even surfaces.
Gear
At the core we all need shoes and clothing but we each have some differences in what we need these things to do to help us during the run. Or heck even gear some might never need on the road.
Trail: You aren’t getting on this train for cheap. At the most basic you will want trail running shoes as they are designed for your terrain with more durable materials, rock plates, deep lugs, and support; heck they can even been water resistant if you want. Don’t skimp on the socks with all the dirt you need socks that can help protect your feet from blisters, I personally am a big fan of toe socks. Speaking of blisters don’t forget about lubing your feet and any hot spots with anti-chafe. And since we are in dirt and dust you should have a pair of gaiters to help keep the debris out. Which leads to wearing clothing that not only will protect you from the elements but also keeps you cool or warm depending on the season while keeping you comfortable. Accessories are key so you will want that hat, sun sleeves, buff, sunglasses, cooling bandana, cold weather gear, etc. Wait there are more accessories to be had such as trekking poles, headlamps, and hydration systems (which we will touch in hydration). Then you should always carry in your pack a basic first aid kit, blister kit, extra KT Tape, and potty in the woods needs. Now you know why we always have a big pack with us. On a funny note, we keep the dirt on our shoes we don’t clean them off, they are just getting covered in dirt again so why waste the time.
Road: Not to disregard my roadies but if you have a pair of shoes, some half-decent athletic clothing, a hat, and sunglasses and that is about all you need to get out and do some miles. Now yes, the longer the miles the more you need to prepare and maybe bring with you but y’all aren’t carrying what the trail carries with them on their long runs, that’s just a fact. On a funny note, y’all know you like to keep those shoes clean and pretty ain’t anything wrong with that but don’t scuff them.
Hydration
We all need water. Not disputing that. But how we carry it and how much we bring can be different.
Trail: We won’t go on a run without it no matter the distance. You never know when your planned route takes a different turn and now you are exploring. It isn’t like you can call and uber to come pick you up. You have to get back to the trail head. We are also more likely to carry said water in hydration backpacks because we need to carry everything else listed in gear and what is coming in nutrition with us as well. We also normally have additional bottles of water that have carb and/or electrolyte mixes in them. If a short run, you could see us with handhelds if we like to use them.
Road: I know of many road runners that will go out without water until the miles start getting big. Either because they don’t want to carry it or because they know there are water sources along their route.
Nutrition
We all get fuel just in different ways. Find what works best for your body and stomach.
Trail: We LOVE real and whole foods. Common trail snacks include PB&J, rice krispies, fruit bars, fruit, nuts, chips, cookies, gummy bears, waffles, protein bars, applesauce, etc. What can I say we run to eat maybe. Some people do still use sports nutrition products like gels and gummies, but it seems to be becoming less and less as the only source of nutrition on the trail. There has also been more discussion and use of liquid calories, especially for long run and races because after a while chewing can become hard and it is easier to take in.
Road: The vast majority will use sport nutrition products only such as gels and gummies.
Race Vibes
We all love to party. We all love to celebrate a great race. But the vibes are different.
Trail: We are low-key chill vibe, no big deal we are about to go run 100 miles. Just a nice time in nature. It is about the journey not how quickly we get across the finish line. Normally a lower number of participants which is done to keep trails safe and to protect wear and tear. The aid-stations are top notch with all kinds of real food and drink options plus volunteers that will help you with anything you need. Fellow racers will stop and help you. We don’t just keep going as we are a family and want everyone to finish a few minutes won’t matter overall. If you are running a long distance, you will watch the sunset and could even watch it rise again and still not be done. We embrace changes in weather, and it is expected. We also expect that the course will be longer than advertised most of the time and that is ok with us. You also might have crew and pacers as it is a team sport.
Road: High-energy and anticipation for the race to start. Running through cities with lots of people on potential crowed streets. Spectators along the course. Super basic aid-stations of water, Gatorade, maybe some gels or chews or fruit. Runners looking out just for themselves and trying to PR or BQ or PB. More stringent cutoff times, in most big races. Pushing hard during all or the majority of the race. Mostly on your own unless you have friends running as well.
Personality
What makes running great is we are all different and we can all find where we find our tribe.
Trail: Typically leans towards type-B personality. Focused on time and distance and the challenge of the trail. Not worried about place in race rankings, actually celebrates DFL. Easy going likes to explore and take the path unseen. Able to adjust easily when things don’t go as planned. Talks about vert, food, and poo (it’s true). Listen to nature, their footsteps, and breath. Enjoys time in nature and the interaction it gives. Appreciates time alone as well time with the community. Often called weird or different and we embrace it.
Road: Typically leans towards type-A personality. Focused on pace and beating yesterday. Need to stick to the plan and deviations cause strife. Chasing PRs and PBs. Often worried about place in race rankings. Normally listens to music, books, or podcasts. Does many runs solo but may do long runs in a group for support and community.
So now the question is what feels best for you. As stated before you can do both but you will probably lean more towards one than the other. Try them both other, give it a spin. Then find your tribe and get to crushing those miles.
Want to learn more about being out on the trail? That’s where I come in. Let me help you understand the ins and outs of getting out on the trail in nature. I want to take all the knowledge and experiences I have had and share them with you so you can hit the trail with more confidence. Ready for whatever comes around the next turn. I would be honored to be your Trail Coach. We can go anywhere from city parks to state parks to national parks to blm land to national forests and everywhere in between. If there is some amazing nature to be seen, we can do it together one adventure at a time.
Get my Trail Checklist now to make sure you are prepared to head outdoors. This list is a great starting point and has my top items for both hiking and trail running.
https://shop.fabandfitwithrj.com/trailchecklist
Follow me on Instagram at @fabandfitwithrj for more education, motivation, and inspiration.
Until the next trail…
Coach RJ
References:
Trail Runner Magazine. (2022, June 14). Trail Runners vs. Road Runners. https://www.trailrunnermag.com/people/culture-people/humor-culture-people/trail-runners-vs-road-runners/
Salomon. (n.d.). Differences between trail running and road running. https://www.salomon.com/en-us/stories-guides/trail-running/advice-differences-between-trail-running-and-road-running
Shape. (2022, September 25). How Trail Running Is Different from Road Running. https://www.shape.com/fitness/training-plans/trail-running-or-road-running
Photo Credit:
Photo by Philip Ackermann : https://www.pexels.com/photo/person-running-near-street-between-tall-trees-878151/
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