Save for the different types of running surfaces, a significant percentage of people believe that there are no much differences between trail running and road running.
But the truth is:
There exist clear distinctions between these two popular types of running. In fact, the differences are too many that if I were to exhaustively explain them to you, it’d take me a series of posts.
For now, allow me to share with you the five most notable differences between trail running and road running- to give you a clear image of what each running entails.
5 Fundamental Differences Between Trail and Road Running:
#1. Running Surfaces
Let me start with what you already know (or the critical divider of the two races)…
Road/street running is all about running on flat, even surfaces. This allows you to easily maintain your balance and consistency. These surfaces may vary- e.g., you can run on asphalt, tarmac, concrete, pavement- but they’ll all have the same hard, flat characteristics.
This clearly shows that you only have to involve your footwork (and not necessarily your mental focus).
But keep in mind the hardness of these surfaces might have untold consequences on your joints.
Trail running, on the other hand, is about running on uneven, technical surfaces. The surfaces also tend to vary- from stone, mud, gravel, dirt, grass, and even rooty forest floors.
For this reason, you’ll need to put in your mental focus as well as robust footwork to successfully jump, dodge, and duck in such challenging terrains.
Despite being challenging and inconsistent, the surfaces are softer- meaning they have less impact on your joints.
#2. Type of Gear Used
The kind of gear you need for road running will also sharply differ from that of trail running.
You can think of road running as regular running which is light and fast and requires a minimal amount of gear. You’ll just need a short, shirt, and running shoes and you’re ready for the race.
The fact that you can complete a long distance in a few hours eliminates your need for hydration (depending on the temperatures), nutrition, etc., on the way.
When it comes to trail running, it’s an entirely different narrative. You’re preparing for a challenging race in uneven, unpredictable terrains deep in the woods. You’ll be alone, you’ll take longer depending on the challenges, and you’ll be isolated from the world.
Not to forget that the weather can change anytime.
With this in mind, your running kit should bear a long list of gear and equipment- including different weather clothing, safety, food, water, first aid, etc.
Check out this complete list of things to include in your trailing pack. [Insert link to the article I wrote earlier]
While still on it, keep in mind that the shoes you use for road running also differ from those used for off-road surfaces:
A lightweight, extra-cushioned shoe with minimal treads will do for street running.
A trail running pair must bear more ruggedness to match the rough terrains, wider sole design, and heavier treads for increased traction delivery on the slippery/soft/uneven grounds. Above all, it should adequately protect your feet against the rocks and bumping rocks.
#3. Scenic Setting
While road running exposes to what you’re already used to- cars, businesses, tall buildings, stores, etc., off-road exposes you to a natural setting that will doubtlessly appeal to you.
As you go off-road, you’ll come across trees, animals, lakes, streams, flowers, etc. you’ll also breathe in clean air as opposed to road runners who take in the air in the city or along the main road.
And when you hit the peak of that mounting along your trail, you’ll even enjoy a better and more precise view of different breathtaking scenes.
This is the reason why I always advise you to choose your trail running location with care. You want to have total fun along the way- and one way to do this is selecting a destination with great scenic views.
Bonus Tip: how about including that DSLR camera in your list of gear to capture these scenic settings?
#4. What About The Pace?
As we have discussed earlier, the flat and smooth nature of road surfaces helps you maintain your balance as well as consistency while running.
In other words, you already know that the entire road is smooth and even, with no challenges, so you can consistently run at a higher speed.
The exact opposite applies to trail running.
The uneven, technical, and unpredictable terrains will force you to adopt a slower pace. For instance, if you come across a muddy pool or a tree lying across your path, you’ll have to slow down. Likewise, you don’t expect to keep a high pace when your path presents you with a big hill to hike.
Bottom line: you can maintain a steady, rhythmic pace on the road but it becomes impossible once you hit the trails.
#5. Road Signs Along The Way
For road running, you’re already familiar with the path. You probably have a running routine along the same path every morning, and you’re so used to it that you can actually run with your eyes closed.
A different case applies to trail running. You’re running in the woods- more like the wilderness- where no road signs exist to show you the way. And if you’re not careful, you might get lost deep in the woods.
This explains why you’re always advised to carry with you a GPS, trail map, cell phone and emergency numbers in your trail running pack.
It’s also a great idea to research your trail running destination in advance to familiarize yourself with the place as well as the different things you might find along the way.
Other than running on entirely different running environments (or grounds, if you like), trail running and road running have many other differences between them. The most notable distinctions include different scenery settings, a different set of gear and equipment, varied pacing, and so on.
Trail running has no road signs to show you how far you’ve come, where you’ve e come from, or where you’re heading to.
You must, therefore, arm yourself with a trail map and GPS (and a cellphone plus several emergency numbers, in case you get lost).