The vast majority of runners I know seem to be mystified by trail running, and I’m here to hopefully change that for some of you. I went on my first trail run in my mid-30s and it was such a freeing experience for me. It took so much pressure off of the performance of running and allowed me to just enjoy myself so much more. My background of collegiate running was about speed and performance, so the idea of stopping while on a run seemed almost sacrilegious to me. Once I realized that I wouldn’t be shamed for stopping, it opened up a whole new world (queue up Aladdin on a magic carpet).
If you are intimidated by the idea of stepping off the sidewalk and onto the trails, I’m hoping that my experience can be helpful for you. It’s most definitely a different experience (somewhat significant) than pounding the pavement, but my time on the trails has often felt psychologically and spiritually unique, comparatively. It’s not without its challenges, but with some build up it can be very doable. Here’s to hoping my sales pitch works enough to get you into the woods.
What I love about the trails
The beauty and serenity of nature
I hope that many of you have already experienced this first hand, but if you haven’t… nature is beautiful. The natural world has so many interesting things to see, and I’ve found that the more time I spend there, the more I notice. I’ve had the incredible fortune of living in the woods for the last 5 1/2 years, and my eyes have become so en tuned with seeing things that others don’t. I can’t tell you how many times I’ve been on a run and seen tiny tree frogs on the side of the trails, or the subtle flutter of an owl’s wing hidden in the trees. It feels like the more time that I spend in nature, the more nature invites me to see. It’s as if the curtain keeps getting lifted, and that I’m allowed to see more each time.
There is something very serene about hearing the leaves crunch under your feet, and the noises in the background. Sometimes there is nothing to hear except your breath and your footsteps. Other times you hear woodpeckers, hawks, deer as they run off or beavers as they slap their tails on the water as a warning. It’s hard not to be in awe of all that is around us, and it helps in so many ways. Much of these experiences can happen by taking a walk in the woods, but I would argue it’s a lot more fun to run.
Gear!
Who doesn’t like getting new gear? Maybe I’m an outlier here (although I know I’m not), but there are all sorts of cool things that one feels obligated to get as a trail runner. In actuality, you don’t need anything new to go on a trail run, but once you start to do it more regularly, there are certain things that become really helpful.
Trail Shoes
Of all the things to get, trail shoes are the most important (in my opinion). The biggest difference between trail shoes and road shoes are the soles. Most trail shoes have a firmer sole to protect your feet from rocks and roots, as well as lugs underneath to help with grip. Another hallmark is extra protection around the toe box for durability and to keep the little piggies from going to the market (not sure if that makes sense, but that’s what came to mind).
When you start to look into getting trail shoes, it can become pretty overwhelming pretty quickly, but there are a few brands that seem to get it right. The big names in trail running shoes are Salomon and Hoka. If you follow any of the big trail races, those two brands are seen often. There are plenty of other great options too, but those have been my personal favorites. You will see that quality shoes are not cheap, so I recommend checking out a site like Running Warehouse or REI periodically for deals. If you are running on smooth gravel paths than trail shoes are less of a necessity, but if you are on typical New England trails, you are going to want trail shoes.
Running Packs
I don’t know about other people, but I have worn running packs on road runs and felt like a hardo. It feels a bit overkill to wear one of the sidewalks, even if you are running double digits. The good news is that I’ve found a perfect solution – just wear one on the trails! I have a very general assumption that when people are out running on trails, they are going for significant mileage. There is literally nothing to back this up, but wearing a running pack on the trails just feels more normal.
The really great thing about wearing a pack is that you can bring all sorts of snacks and layers along with you, and keep your hands free the entire time. I’ve tried a few different waist packs, and most have been inadequate for carrying a multitude of things. I love my Naked Running Band and wear that for 95% of my runs, but for longer runs I opt for something with more carrying options. There are a ton of great options for hydration packs and I’ve got a few Duro packs from Osprey and one from CamelBak that have been great.
Toe Socks!
To be honest, these totally weirded me out when I first heard about them. I had seen “interesting” people wearing toe socks in my days, and something about the way they look didn’t sit well with me. Just the other day my 5 year old son saw me wearing some and said it looked like I had monkey feet… Despite my initial feelings, I picked up a pair and (after it took me about 20 minutes to put them on) I actually like them! They have a huge benefit of helping to reduce blistering and are now are regular part of my rotation.
Friendly people
I am likely hyper-sensitive, but I find it hard to ignore how many people are not friendly while running on sidewalks. Boston isn’t exactly known for being a warm and fuzzy place, but people are people. I’ve had countless aggravating experiences of running by people and attempting a hello or minor acknowledgement, only to have them act as if I’m invisible. I know there are probably a hundred different reasons that people don’t reciprocate a hello, but it feels like a pretty basic human reaction to me.
Given my extreme need for positive human interaction, I have found people to (typically) be much more pleasant on the trails. There are certainly wackos out there, but by and large people seem to be more friendly. I’ve had a number of experiences with other trail runners, where we have even stopped running (can you believe it?!?!) to briefly chat before continuing down the trails. The whole vibe tends to be less competitive, and I quite enjoy it. If you are experiencing the same level of aggravation as I am (likely not) then I give you yet another reason to give trail running a go.
Running in any weather
If you read my previous posts, you might remember me carrying on about the Frozen Yeti trail race that I first partook in back in 2020. As a quick reminder, the race carries on for 30 straight hours, in February and (typically) with snow and ice on the trails. It became the ultimate excuse remover for going for a run, and also provided a level of excitement to the experience of trail running. In the years since I’ve gotten into trail running, I’ve watched a multitude of YouTube videos about trail races all over the world. One of the biggest themes of trail running is that you better get used to getting out regardless of the weather. To me it has felt like a challenge to tackle a run no matter what mother nature has in store. Obviously you need to be smart and not unnecessarily put yourself in danger, but otherwise get out the door!
Being in the woods after (or during) a snowfall is also pretty breathtaking. Whether you can get away with just your trail shoes, or needing to strap on some traction, I highly recommend it. I find it hard not to stop often and take pictures, because there are so many beautiful things to see.
Adventures in the night
This is starting to get into next level stuff, but running on the trails at night with a head lamp is pretty wild. I remember feeling like I was participating in an extreme sport after my first time. If you can picture it, it’s pitch black and quiet, with a beam of light in front of you being the only thing you can see. All around you is black, so it forces you to have tunnel vision and only see what’s in front of you. Normally you have a lovely sensory experience on the trails, but nighttime running is very different.
If you are going to attempt this, I highly recommend a few things to keep you safe. I would recommend going with someone else and not solo, until you are confident enough to tackle something like this alone. Checking to ensure you have a fresh set of batteries is going to be another must-do, as well as taking your phone. If you feel confident enough to go alone, make sure to let someone know your plans and your route so that at least one other person knows where you are.
Strengthening muscles and building endurance
There are lots of articles out there about the benefits of trail running, so no need to reiterate much here. Ultimately there is a lot of benefit from having a varied terrain to run on, one of the most important being that it’s great for your feet and knees. When we run on pavement, our feet land the same way every time, which can end up causing injuries. The repetitive foot strike isn’t great for our feet and legs over time. What trail running provides is a different landing experience each time we step, which strengthens our lower legs, helping to build muscle. Given that much of trail running is on dirt and gravel, there is more of a cushion to provide a softer landing pad.
I’ve also ran with plenty of strong and consistent road runners that get beat up by the ups and downs that trails provide. Depending on where you run, you are likely to encounter mixed (and ideally rolling) terrain that works your legs muscles in ways that are much different than roads and sidewalks. I have found that my ability to run up hills has dramatically improved as a result of running on trails. My experience in a number of longer runs is that I am able to attack hills better than others, likely as a result of regular trail running. You can file that tip under: zero proof but sounds mildly convincing.
Creativity
An understated aspect of trail running is the creativity that I find it inspires. There have been countless times when I’ve opted to take a trail that I’ve never been, or go in the opposite direction on a trail I’ve been before. There is something about planning ahead of time and also opting to change course mid-run. I realize that this can be intimidating to many people, ESPECIALLY if you are already don’t have a great sense of direction. In doing so, I’ve found many ways to get to the same places, and a multitude of routes that can be strung together.
I’ve seen others make games out of their runs or to segmentally run longer trail sections. A current challenge I’ve enjoyed following is someone using a deck of cards picked at random to determine their route. There are 58 gates in the Middlesex Fells and my Strava pal has been pulling a handful of cards at random in order to have waypoints to follow. Very cool and creative!
What isn’t always awesome about the trails
Unleashed dogs
Let me start by stating that I’m a dog lover, and always have been. I grew up with dogs and have always loved, even after almost getting my nose ripped off by one the summer after 3rd grade. However(!) what I DON’T love is when dogs are very aggressive and moronic owners keep them off leash. I’ve had a handful of experiences where dogs have run up to me very aggressively, only to have the owners mumble something or not acknowledge anything.
Thankfully I have not had any more bites, but I know others who have been bit multiple times while out running. Despite not having been bit in about 30 years, I still really don’t appreciate having a psychopathic dog run up on me talking crazy. After a few negative experiences in a short time span, I seriously considered buying dog spray to carry with me. I didn’t pull the trigger, and I ultimately hope nothing ever happens, but I’ve seen far too many negligent owners let their Cujos off leash.
Trips, falls and twisted ankles
The fact of the matter is that each one of these things are going to happen at some point. The goal is that none of them happen often, but it’s only a matter of time. For example, in the last two weeks I’ve twisted and re-twisted the same ankle three times. None of the times prevented me from being able to keep running, but they have all been unpleasant nonetheless. I have tripped and caught myself countless times, and other times have not been so lucky. Most of my unfortunate incidents have happened either at the beginning or the end of my runs, when I’m either still stiff or tired. It’s never fun when it happens, but it’s part of the process. Be mindful and don’t hesitate to slow down (or walk!) if you feel uncomfortable.
Scaring people accidentally
You may be wondering what the hell I’m talking about here, but I assure you this happens often. The scenario is that I’m running alone on a trail and come up behind someone walking (usually alone). They often are wearing headphones and are in the middle of a narrow trail. I initially thought that they would hear my footsteps, but after a number of frightful jumps I realize that is not likely the case. Over time I’ve misjudged how soon to say something like “on your left” and have been too close for their comfort – again with the yelps…
I’ve even asked around to see if there is a standard etiquette for what to do (i.e. wear a bell, say “hello”, etc.) and there doesn’t seem to be a universal answer. What I’ve defaulted to is to cough loudly (as if by accident) with the hope that they hear me before I’m uncomfortably close and they have time to make a move. All that aside, it baffles me that people are surprised to encounter other people while being out and about in a public space. Call me crazy, but that seems like it should be expected.
Overall verdict
If by God’s grace you are still reading, then I thank you. It means that my loss of sleep may indeed be worth it! I can very comfortably say that trail running has opened up all sorts of new experiences, relationships and exciting goals for me. It has taken nothing away from running on roads and competing in road races. Given a few of the items I listed in the section above, I tend to stay off trails for the weeks leading up to a race, to prevent any unexpected injuries. That aside, I will always pick the trails over the sidewalks for a non-workout run, because it far exceeds the physical aspect. It has been a great way to deal with a stressful situation or overwhelming days, and always seems to showcase something that leaves me appreciative.
My hope is that you will have read enough to encourage you to give it a try, and if you are looking for a partner – don’t hesitate to give me a shout! There is space for everyone out on the trails.
Final pro tips
If you are heading out for a run and have a tight schedule, you may want to stick to the roads or a treadmill. Unless you have a very specific loop on a carriage trail or access road, trail running is more often approximate. When I’m out leading others on a run, I make sure to throw “ish” at the end of the mileage because you never know.
Given the nature of trail running (see what I did there??) I would highly recommend not leaving your phone in the car or at home. For many people its pretty easy to get turned around on trails, given the twists and turns, so having a way to access a map is a good safety net. Some trail buddies of mine went out without me and needed to get a ride back after getting too off track. It’s a piece of mind tactic and also gives you the opportunity to take pictures along the way!
