Trail Running
Running off-road — dirt, forest, and mountain paths. The terrain makes for an exciting twist and adventure in your running journey.
What Is Trail Running?
Trail running is running off the pavement — on dirt, forest, and mountain trails, over mixed terrain of grass, rocks, and roots, with climbs and descents.
›Read the transcript
Hey, I'm Phil, founder of Endurance Grid, and today we're talking about trail running. Trail running is off the pavement, on mountain paths and dirt roads. Here's what you need to know.
Road running is usually on pavement in cities, towns, and country roads, while trail running is more mixed terrain. On the trail side, expect to be running on grass, rocks, roots, and uneven ground with climbs and descents.
There's a distance for every level. Similar to road running, the best place to start is the trail 5K to get a taste of what the sport is actually like. After a 5K, it steps up to 10Ks, half marathons, and beyond. Marathons and ultras are very popular trail race formats.
Trail running is a great fit for athletes that like the outdoors. It's for anyone who'd trade crowds for quiet. The experience of getting up the climbs, down the descents, and enjoying nature is what it's all about. It's helpful to have trail shoes with grip and a way to carry water on race day.
Find a trail race near you to get started. Endurance Grid lists trail races all across the United States. Endurance Grid also has pace calculators, gear recommendations, and sport guides that will help you better understand what all is involved with trail running. The finish line is closer than you think. Good luck!
Trail Running Basics
Trail running takes the sport off the pavement. You will find yourself racing on dirt roads, paths in a forest or mountain, or through gravel and sand. There’s a distance for every level, from a rolling trail 5K to 100-mile mountain ultras.
If you already run roads, trails are a natural next step, but they ask for different things: power on the climbs, control on the descents, and attention to every footfall. Expect to slow down, hike the steep parts, and finish more tired (and more exhilarated) than a road race of the same distance.
Quiet trails, not crowds
Quieter, with more of an outdoorsy experience, than a road race. Depending on the race, you might spend long stretches alone with the woods and your own breathing. The clock matters less here — the experience of getting up the climbs, down the descents, and enjoying nature is the win.
Best fit for
Road runners who want a change of scenery and a new challenge, hikers who want to move faster, and anyone drawn to mountains and quiet over crowds and cones. Comfort on uneven ground matters more than raw speed.
What you need
Trail shoes with real grip for loose, rocky, and wet ground, and a way to carry water. A handheld bottle, belt, or a hydration vest is helpful, since aid is spaced farther apart than on the road. Beyond that, specific courses require layers for changing mountain weather and a willingness to get dirty.
Recommended starting point
A short trail race on gentler, runnable terrain. Long enough to feel the difference from the road — the climbs, the footing, the quiet — without the navigation and nutrition demands of an ultra. The friendliest on-ramp to the sport.
Founder's take · Phil Tarnowski
"I did a half-marathon in trail running after running a city half-marathon. It was a blast running through a forest on a combination of dirt paths with pine needles and trees you had to hop over, grass paths, and hills. The climbs humbled me, especially compared to the city course half marathon I ran. Trail races are an incredible way to experience nature. I’d recommend training on the terrain for the race you’re training for — train on dirt roads, sand, etc."
Popular Trail Race Formats
Best starting point. A short, runnable trail race and a real taste of the sport.
Browse Trail 5KsThe natural next step once a 5K feels comfortable — a bit more climbing and time on the trails.
Browse Trail 10KsMore climbing and time on feet. Where trail fitness and patience start to matter.
Browse Trail Half MarathonsTrail Running Training Tips
Train on terrain like your race
Roads don’t prepare your ankles and lungs for climbs, descents, and roots. Get on trails — ideally similar to your race’s — so the surface and the elevation aren’t a surprise on race day.
Practice hiking the climbs
Even strong runners walk the steep stuff in trail races. Practice a fast, efficient power-hike — it saves your legs and is often barely slower than running the climb.
Trail Running Pace Calculator
Explore the pace you need to hit to reach your trail running goal finish time. Endurance Grid's trail running pace calculator will help you better understand what finish times equate to specific paces to help you plan your race accordingly.
Plan Your PaceFind a Trail Running race near you
Enter a city or ZIP to see the closest upcoming trail running races to line up for.
Upcoming Trail Running races
Trail Running FAQ
What is a trail running race?+
What distances do trail races offer?+
How is trail running different from road running?+
What gear do I need for trail running?+
How do I plan my pace for trail running?+
Want more trail running races?
Enter your email and we'll send more your way.