Why I Love Trail Running
- craigbarden123
- Apr 7
- 9 min read
Hello everyone!
I'm Craig, this is Running Cafe, I hope you're well and you're smashing your running.
In 2024, I took about 8 months out of running to focus on resolving some personal issues. In December 2024, I was in a much better headspace so I decided to start my journey of running again from zero.
Now, we're in early April 2025 (about four months since I re-started) and I've made considerable progress. It hasn't all been sunshine and rainbows, and starting to run again after such a long time off has come with a couple of injuries, tough runs, a difficulty in finding motivation on some days, but overall it's been a really humbling and positive journey.
One of the pleasant things I wasn't expecting has been to re-discover my love for running all over again.
Prior to my break, I'd been running consistently for about 8 years and the longest time I'd had off was a month here and there to let injuries heal or a couple of weeks to recover from a big race.
Having had such a long time out of the sport, starting again has felt like being a brand new runner discovering it all for the first time.
So, I decided to make a two part video (and blog) series explaining why I love running.
This article focuses on trail running and the other focuses on road running.
A brief overview of my running journey and my discovery of trail running
When I started out running properly, in late 2017/early 2018, I stuck exclusively to the roads for about 4 years.
I trained on the roads and raced on the roads, and I hadn't even heard of the term 'trail running' for a couple of years.
It wasn't until 2019 when my brother entered and took part in the London 2 Brighton 100km ultramarathon, which is mainly on the trail, that I first took notice of trail running.
He had been inspired by David Goggins, the American motivational speaker, author, and retired United States Navy SEAL, to push beyond his limits and try a daring challenge.
Admittedly, he was biting off more than he could chew and he knew it. He wasn't training enough prior to the race, and had completed a couple of marathons in the years before the London 2 Brighton race.
Incredibly, he managed to finish with a good amount of 'death marching' to the end and he said that, despite the major struggle and difficulties, the scenic terrain and sights of the trails kept him going.
That intrigued me, and for the first time I became aware of trail running. Fast forward 2 years later to 2021, and my brother and I decided to enter and complete London 2 Brighton 100km.
This was the very first time I'd properly ventured onto a trail for an extended period of running and it was the longest distance that I'd attempted to date.
The day was a massive adventure, full of surprises and challenges, and I found that when I crossed the finish line that I absolutely loved trail running.
Running through nature, seeing so many gorgeous sights and sounds, with the fun of constantly changing terrain underfoot had me hooked.
From that point on, I started delving more into trail running and splitting my time between road and trail running. Since, I've completed numerous trail based ultramarathons including:
Hopefully, the above races are just the start of my trail running journey and I have many more fun and engaging trail races to look forward to.
My definition of trail running
In terms of defining trail running, I view it as a form of running that takes place on nattural terrains like dirt paths, forest trails, hills and in mountains, rather than on paved roads or tracks. It's not just about the physical experience of running, it's about immersion in nature and connecting with the outdoors.
This differs from road running where you run on paved surfaces like roads, pavements, and paved tracks.
Why I Love Trail running
Physical and Mental Health Benefits
Not just limited to trail running, but all types of running, this sport is a tremendous form of cardiovascular exercise. Benefits include:
Strengthening the heart.
Reducing the risk of certain diseases.
Burning calories as a form of healthy weight management.
Works out the leg muscles including the quadriceps, glutes, hamstrings and calves, in addition to the core muscles.
What's more, running has mental health benefits as it promotes the release of certain neurotransmitters and hormones which include:
Dopamine - Plays a crucial role in the brain's reward system, influencing motivation, pleasure, learning, and movement, and is also involved in various bodily functions.
Serotonin - Often called the "feel-good" chemical, is a neurotransmitter that plays a crucial role in regulating mood, emotions, and overall well-being.
Endorphins - Natural, peptide hormones produced in the brain that act as the body's natural pain relievers and mood boosters, promoting feelings of well-being and reducing stress.
Also to mention, running gives you a general sense of achievement and satisfaction as you know you're putting work in and making progress.
What's special with trail running in particular is that there's extra mental health benefits to be had simply by being in nature.
Many studies back up a link between spending time in the great outdoors and improved mood, wellbeing and better mental health in general.
Challenge and Variation
No two trails are the same. Unlike in road running, where the surface on which you run is consistent, predictable and largely the same, trails can and do vary greatly in their composition.
Firstly, there's different types of trails in different locations including:
River paths.
Mountain trails.
Woodlands.
Forests.
Snowy trails.
Sandy trails (for example, the Marathon des Sables).
What's more, because trails are carved into existing natural landscapes there will always be variations in the trail. Whether that's tree roots, rocks, slight dips and inclines, fallen natural debris (like leaves or trees), there's always something new to keep you on your toes and locked in.
Personally, I find that trail running helps me to feel like I'm 'living in the moment' because I have to be constantly paying attention to where my feet are going. Firstly to avoid tripping over and secondly to efficiently move and navigate my way through the trail.
This contrasts to road running where I can feel like sometimes I zone out due to it being monotonous and repetitive underfoot (barring crossing traffic lights, weaving around pedestrians and staying alert for any other hazards).
If you're someone who gets bored easily or you've been road running exclusively for a long time and want to mix things up, I'd highly recommend giving trail running a try.
Peace & quiet and 'me time'
In our modern lives, we're all really busy and have packed schedules which take up our time including:
Work.
Family commitments.
Personal projects and hobbies.
Day to day admin and maintenance like paying bills, insurance, cleaning, getting groceries etc.
It can be easy to feel overwhelmed and like we don't have enough time for ourselves.
By incorporating a trail run into your schedule, you can get out of the house and escape into nature for some relaxation and me time.
With trail running being in nature, and the peace and quiet this brings as it's away from the hustle and bustle of civilization, it's a fantastic way to relax, feel fully present, and to recharge.
Personally, I feel much more refreshed and happier after a trail run. Not only am I doing something good for myself and getting all of the mental and physical benefits of trail running, I'm also taking some time for myself to be fully present and focusing on something I enjoy.
If you find yourself feeling bogged down, stressed and like you don't have enough time for yourself, I'd highly recommend incorporating a trail run into your running regime. It can work wonders for your mental health and mindset in as little as a 20 minute run.
Adventure and Exploration
There's something special about temporarily removing yourself from civilization and heading to the mountains, the hills, the forests or the woods, and going for a run in nature.
Trail running is a fully immersive experience and you can see, hear and feel lots in a single trail run. Also, there's the sense of challenge it brings particularly when you have a tough trail to contend with.
I feel that humans have an innate drive to explore and be curious about the world around us. Our modern day routines tend to constrict us a bit and it can feel hard to break out of the day to day routines we've set up for ourselves.
With trail running, you can change that as there's always a new trail to discover and new places to explore. What's more, you could travel to a new place entirely (even abroad) and run a brand new trail and awaken your inner explorer and adventurer.
Personally, I use the All Trails application to find and discover new trails to run and this keeps things fun, fresh and keeps the trail running adventure alive.
Trail races
One of my favourite trail races that I've done
There's tonnes of fantastic trail races out there ranging from 5kms all the way to 200 mile ultramarathons (and beyond in some cases!).
Whilst not as popular as road running events, there's plenty of fantastic organisations out there which arrange and throw lots of brilliant events on the trail.
What's really nice is that these are often smaller grass roots organisations and there's often a community spirit and feel which comes with participating in these smaller trail races.
I've met a few people during trail races who follow me, and whom I follow, on Strava to this day during trail races and it's been nice to keep in touch on our running journeys.
Trail running is sociable
There are many trail running groups out there
There's a vibrant trail running community out there. Lots of people love trail running, more than you may think.
There are plenty of groups and clubs set up dedicated to trail running and all it takes is a quick Google search to find them. These groups and clubs meet regularly to do a social trail run.
What's more, you can trail run with friends, family, colleagues and loved ones, to share the experience together and to motivate each other as you work towards a shared goal.
Personally, I've always found that trail running, hiking or road running, with others (particularly when you're not too well acquainted) is a much easier way to socialise than just standing or sitting and interacting with someone. As you're both focused on the primary goal of moving through the trail, it takes the pressure off of the interaction and allows you and your company to relax.
Accessibility
Admittedly, trail running is not as accessible compared to its road running counterpart.
With road running, it's usually a case of putting your road shoes on and opening your front door and away you go.
With trail running, however, you often need to run or drive a little to get to the start of the trail location which can create an additional time and effort pressure.
That said, there are trails in most places whether it's a village, town or busy city. Obviously there are exceptions, particularly if you're right in the middle of a busy city, but for the most part getting to a trail is definitely possible and within most people's reach.
Also, the only thing you need to take part is a pair of running shoes. Trail running is completely free and all you need to do is ensure that you're running on a publicly available trail location.
Preferably, you'll have a pair of trail running shoes which are specifically equipped to deal with the demands of changing trails. But, if you only have road shoes and you're trying your hand at trail running for the first time then these could be fine as long as the terrain isn't too crazy or difficult underneath.
Trail shoes are well worth the investment, and I'm currently using the Hoka Speedgoat 6s as my trail all rounder.
Conclusion
There you have it. Just a few reasons for why I love trail running.
My journey of starting to run again after such a long time off has been tough but the pleasant surprise of re-discovering my love for trail running has made it all worth it.
If you have any more reasons for why you love trail running, let me know. I'd love to hear them.
Thanks very much for reading and I wish you all the best in your running.
Craig
Running Cafe
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