There’s a long-standing debate between “roadies” and trail runners as to which form of running is better for the body and mind. In fact, it’s one of the most common questions running coach and sports scientist, Brendan McBirnie gets asked by Fitness From Africa (FFA) members.
And… the short answer is, both types of running have their pros and cons and at the end of the day, it’s a personal choice! There’s also nothing wrong with combining the two disciplines to develop overall fitness, form, strength and technique.
Johannesburg-based runner, Tammy Jacks used to run road marathons in her 20s but has found trail running to be a lot more enjoyable now that she’s approaching 40.
“Believe it or not, I’ve found the uneven terrain on the trails suits my body better than the road because it recruits different muscles all the time,” says Tammy. “I also enjoy the diversity of the trails because it keeps things interesting. I love the challenge of jumping over rocks, climbing steep hills and descending down tricky terrain, because it keeps me engaged and allows me to run for longer without boredom setting in. Sometimes I like to ‘stop and smell the roses’ and admire the view while walking up a hill, rather than running at a consistent pace.”
The Difference Between Trail And Road Running
Some people fear trail running because it feels awkward. Others worry about falling or getting lost, which is part of running anywhere, not just on the trails. Many people enjoy road running because it requires a faster, more consistent pace and allows the mind to “switch off” to an extent, while others enjoy a slower, more concentrated run on uneven terrain.
Regardless of your personal preferences, Brendan discusses the main differences between the two disciplines:
1
Technique
Road runners get into a very structured cyclic movement where most of the effort is generally directed to the forward motion. On the other hand, Trail runners need to be more agile and adjust to the terrain in front of them. Trail runners are also expected to deal with some technical ascents or descents which takes plenty of practice.
2
Strength
Road runners are generally slighter framed athletes compared to their trail running counterparts. This is due to the demands placed on their bodies from their chosen discipline, as well as their training methods.
For instance, “You’ll find most road runners will spend as much of their time running as possible. While strength training plays such a big role in road running success, it often gets overlooked, and as coaches, we have to constantly remind runners that strength training helps with posture, alignment and running economy,” he says.
Trail runners, on the other hand, tend to be a bit more muscular and depend on strength training a lot more to improve their running performance. Think about it – the stronger you are, the less you’ll struggle up steep vertical climbs and the more your body will adapt to the pounding your legs take on the descents. Also, a strong core and good balance certainly help to support your legs as they move in different directions.
3
Fitness
There’s no doubt that running is one of the best cardiovascular activities you can do. But when it comes to tracking and monitoring each run, there’s a big difference between trail and road running. Road runners are very good at monitoring their intrinsic training data. This includes pace, heart rate zones and distance covered, explains Brendan.
By running on road, these data fluctuations are low, therefore road running can be more structured and training plans are easier to follow. For example, if you’re planning a recovery run, pick an easy route and you’re good to go. The same goes for hills training, tempo runs, speed training, etc. If you want to increase your heart rate on the road, the key is to run faster.
However, the exact opposite is true for trail running – as the terrain dictates your heart rate, pace and distance to a large extent. The natural obstacles, uneven surface and varied terrain off-road can push your heart rate to its max, even if you’re running slowly or walking. This can change your training data and goals.
4
Mind-set
While the love of running is the ultimate purpose for both trail and road runners, many road runners are motivated by reaching certain distances in record times, or running faster, etc. However, trail runners may be more focused on completing a challenge – such as getting to the top of a steep mountain or descending at record speed.
The truth is, a trail runner will always be more focused on the natural obstacles in front of him, such as roots, rocks and uneven terrain, whereas a road runner can spend more time analysing their intrinsic goals such as pace and heart rate.
Want to spend a little more time on the Trails? Follow these tips for improved results:
Heart Rate Zone
“While road runners spend a lot of time doing easy runs according to their heart rate, a trail runner should spend a higher proportion of their training in the threshold zone to help prepare the body for running faster on the trails,” advises Brendan.
Technical Skills
In a recent study published in Frontiers in Physiology researchers also note that trail runners with less experience should target to improve their downhill running skills. For the more advanced trail runner, a focus on improving uphill running skills seems to favour performance in shorter trail running races.
Mileage
Trail runners always need to remember the concept of time on feet, says Brendan. The distance on road and trail can’t be compared. A 50km trail run might see you out running for the same time as most Comrades runners. Your energy system still needs to supply energy for the same length of time even if the distance is different. As a novice, it’s better to have training time goals on the trails as opposed to distance, then you can slowly increase the mileage as you get fitter and stronger.
Agility
Trail running requires plenty of balance and agility to anticipate what’s ahead and get over obstacles quickly. To improve your agility at home, practice these moves twice a week:
- Hopping on one leg at a time
- Skipping
- Running stairs
- Jumping on a mini trampoline
- Side shuffles
- Box jumps (jumping on and off a step or hard raised surface.
Remember: Isolated single leg moves help to build better balance, strength and core stability.
Want to spend a little more time on the Trails?
Follow these tips for improved results:
Heart Rate Zone
“While road runners spend a lot of time doing easy runs according to their heart rate, a trail runner should spend a higher proportion of their training in the threshold zone to help prepare the body for running faster on the trails,” advises Brendan.
Technical Skills
In a recent study published in Frontiers in Physiology researchers also note that trail runners with less experience should target to improve their downhill running skills. For the more advanced trail runner, a focus on improving uphill running skills seems to favour performance in shorter trail running races.
Mileage
Trail runners always need to remember the concept of time on feet, says Brendan. The distance on road and trail can’t be compared. A 50km trail run might see you out running for the same time as most Comrades runners. Your energy system still needs to supply energy for the same length of time even if the distance is different. As a novice, it’s better to have training time goals on the trails as opposed to distance, then you can slowly increase the mileage as you get fitter and stronger.
Agility
Trail running requires plenty of balance and agility to anticipate what’s ahead and get over obstacles quickly. To improve your agility at home, practice these moves twice a week:
- Hopping on one leg at a time
- Skipping
- Running stairs
- Jumping on a mini trampoline
- Side shuffles
- Box jumps (jumping on and off a step or hard raised surface.
Remember: Isolated single leg moves help to build better balance, strength and core stability.