Is Trail Running Harder Than Road Running?

Last Updated on February 28, 2024 by Amanda Bowden

Trail Running VS Road Running: Which Is Harder?

Are you thinking about whether to start trail running, and wondering Is trail running harder than road running? Well, I think there are plenty of reasons why trail running is harder, but that doesn’t mean you shouldn’t do it!

I’ve got 10 reasons why trail running is harder than road running for you. But, so as not to put you off, I’ve also got 10 reasons why trail running is awesome anyway!

10 Reasons Why Trail Running Is Harder Than Road Running

1. The terrain is rarely even

There are rocks to contend with, and paths that tilt sideways. There are tree roots conspiring to trip you up and wet rocks to skid across. You risk twisting an ankle, or worse, whenever you take to the trails. 😱

2. Elevation changes can be massive

Of course, this depends where you live, but trails are often much hillier than roads. And the hills don’t need to be suitable for cars to get up, so they are often much steeper. Running up these hills is a serious cardiovascular workout, and running down them will challenge your balance.

3. Mud

When I go out for a trail run I rarely return clean. I have mud caking my inner ankles and calves, and splatters up the back of my legs. If I fall over the situation is even worse, and the mud can get mixed with blood. This means extra time getting changed after the run, and extra washing – unless you’re happy to stay muddy!

4. You might get bitten by a tick

If your runs take you through undergrowth that brushes against your legs then ticks can be a problem. Ticks are little insects that latch on and feed on your blood. As if that isn’t disturbing enough, they can also give you Lyme Disease, or other diseases, depending on where you live.

It’s best if you can find trails where the paths are wide enough that plants don’t brush against your legs. If this isn’t possible it’s best to take preventative measures like covering your legs and wearing insect repellent. And always check yourself for ticks after your run – removing any you find.

5. Off leash dogs

Whether or not you are afraid of dogs, they can present uncertainties and dangers. On the roads dogs are normally on leashes, but on the trails this is often not the case. I’ve never been bitten by a dog, but I have had massive dogs run at me and bark aggressively, which was pretty intimidating.

Some dogs seem to have it against runners and there are occasions when runners have been bitten. If you see a dog while out running apparently it’s best to slow to a walk until you get out of its way.

6. You may come across dangerous animals

I admit I have a bit of a cow phobia, as I’ve had them chase after me a few times, and stamp their hooves at me too. It is very rare to get attacked by a cow, or cows, but it’s not unheard of. Occasionally they even kill people.

If there’s a bull in a field you shouldn’t enter, and if you see cows with calves it might be better to take a different route. If you come across this situation near the end of your run this can make your run much longer than you intended!

Where I live, in England, there are not many dangerous animals, although I have also come across a few adders. In other countries you may have to worry about more dangerous animals, like bears and wolves, and take precautions.

See: Trail Running Tips: Safety & How To Act If You See Cows, Bears Or Snakes

7. You will run slower

Your pace will probably be a lot slower than if you’re running on the road. This is because the terrain is much more varied, hilly, rocky and generally challenging.

This doesn’t necessarily mean trail running is harder, but it is harder if you try to match your road running pace.

If you’re used to road running then your trail running times are likely to be much slower on Strava. This may lead you to worry about what people think – even though you know you shouldn’t!

8. Trail running takes extra time

Unless you’re lucky enough to live next to a trail, you will need run there, drive to one, or catch public transport.

On top of this, if you like to run to a specific distance, rather than time, completing the run will probably take longer too. This is due to the points mentioned above – the terrain, elevation, and general obstacles tend to make you slower.

If you’re time strapped then this is inconvenient, and often means trail running needs to be saved for the weekend.

9. No phone signal

If you’re heading off to some beautiful and remote trails, you may find the signal on your phone patchy at best. This is unfortunate as you have a higher chance of getting hurt than normal. If you fall and break a leg you may find yourself having to crawl to a higher location to get a signal, or having a long wait until you see another person to ask for help.

For this reason it’s best if you can tell someone where you’re off to, and when you’re likely to be back. Then if you don’t come back they can start looking for you or alert the necessary people.

10. Lack of amenities

There are not many cafes, or much shelter, when you’re out trail running. You may need to carry extra gear than normal because of this. That means carrying a trail running pack, water, snacks, a waterproof jacket and more… The weight can add up, and it may take a while to get used to this.

There are also rarely toilets. You may need to head off into the bushes for a bit of wild peeing, or pooping. It’s best to be prepared!

Why Trail Running is So Awesome Anyway!

Don’t let all these reasons intimidate you! Trail running is amazing 😅

Have a read of these benefits of trail running for some inspiration.

Top 10 Benefits Of Trail Running

1. No cars

Getting away from all that traffic is one of the best things about trail running! No exhaust fumes in your face, no standing at the side of the road to let a car go past, and no waiting at traffic lights. 😍

2. Beautiful scenery

The views you will see while out trail running are likely to fill you with awe. There are so many different routes and trails, with different sights to see. This will make you want to keep coming back for a good dose of the trails.

3. Freedom and adventure

Once you’re out there’s no stopping you changing up your route and having an adventure. This creates such a sense of freedom – in many senses. You get away from urban life, and away from everyday jobs and commitments. You get out in nature, and can explore. And when you find a nice smooth downhill trail you will feel a wild sense of exhilaration and freedom as you run down.

4. Trail running equals nature time

Being out in the woods, or by the sea, near streams, rivers, canals or mountains – it rejuvenates your spirit. It helps your mental health just as much as your physical health. It’s not just the sights you see – it’s the fresh air with nature smells, along with the relaxing sounds of trees and birds. It can make you feel at one with nature, and help put things in perspective.

See: 5 Amazing Benefits of Trail Running for Mental Health

5. Variety

If you find yourself getting bored on a long stretch of flat road, you might find trail running re-awakens a love of running. There is so much variety – twists, turns, surfaces, sights, elevation. It’s very stimulating, keeping your mind active while you try to concentrate on looking at the view and not tripping over a rock or tree route at the same time!

6. It’s a challenge

Tackling steep ascents will give you a fantastic cardiovascular workout, and running down hill will challenge your balance. Trail running may help you improve your fitness further, and even improve your road times.

You may need to plot routes, or explore new places, and overcome fears. Facing challenges and succeeding gives you a good sense of accomplishment and achievement – and this makes you feel awesome!

7. There’s wildlife out there

Not all wildlife is scary and dangerous! Seeing different animals while out on the trails is fantastic. What you may get to see depends on the country you live in, and the trails you choose. While out trail running in England I’ve seen many birds, including buzzards and little white egrets, deer, ponies, foxes, and more.

8. You will be joining a trail running community

Lets face it, most people don’t trail run! So, when you spot another trail runner they will normally give you a smile and say hi. And if you want to get more involved in the community you can join a trail running club, or sign up for one of the many organised events, or races, out there. This will give you something to train for and eventually a great sense of accomplishment. You’ll get to see lots of friendly faces and maybe even make some new friends.

9. It will improve your balance

Tackling the uneven terrain will challenge muscles that you usually hardly use. You will need to use your muscles to stabilise your body as you move fast around corners, duck under tree branches and avoid obstacles. All this practice will make your balance better in day to day life, so you’re less likely to take a fall. Although you may fall over while practicing this on the trails!

10. Trail running is brilliant fun

Here is the last motivating reason why trail running is awesome and you should do it anyway – it is fun. Splashing through puddles, getting muddy, going new places, running downhill – it’s awesome!

So, even if in some ways trail running may be harder than road running, it’s so addictive you’ll want to stick with trail running, and do it as often as you can. And finding something you love and want to keep doing will make you feel happy.