Carefree and endless trails in the mountains with breathtaking panoramas, varied routes and huge differences in altitude: what is the best way to make the switch from road to trail running? And is it a switch at all or do the two disciplines perhaps complement each other?
Why it's worth switching from the road to the trail
Running is a demanding full-body sport that can be integrated into everyday life with little time investment. While a quick run through the park or along a paved cycle path is a welcome break in our often sedentary society, trail running offers even more variety and a more intense experience of nature. Away from monotonous road running, the uneven terrain not only challenges the muscles more holistically, but also provides mental recovery. The soft ground is easy on the joints, but at the same time places greater demands on stability and sure-footedness - a workout that challenges and strengthens body and mind in equal measure.
The biggest differences between road running and trail running
The biggest difference between road running and trail running lies in the surface - while asphalt offers an even, predictable surface, running on unpaved paths with stones, roots and gravel requires a completely different technique. The changing inclines and declines in particular require a flexible running style and a targeted adjustment of the stride length and the body's center of gravity. Instead of a constant pace, trail running focuses on efficiency. A steady pace is often impossible as the terrain determines the rhythm. At the same time, the uneven terrain requires increased concentration and sure-footedness - if you run with foresight and “read” the ground, you will move through the terrain more safely and save energy.
Technical tips for the transition
To run safely and efficiently on trails, an adapted running technique is crucial. Shorter strides provide more stability on uneven ground as they minimize the risk of stumbling or twisting your ankle. It is particularly helpful to increase your stride frequency and actively use your arms to generate momentum and take the strain off your legs when running uphill.
When running downhill, it is important to stay relaxed and not shift the body's center of gravity too far back - a common mistake that leads to uncontrolled braking and unnecessary strain on the knees and thighs. Instead, a slightly forward-leaning posture combined with a fast, controlled stride sequence helps you to descend safely and save energy.
Another decisive factor is the way you look: if you only look at your feet, you will react too late to obstacles. You should look about two to three meters ahead on the trail in order to “read” the ground in good time and intuitively adapt to the terrain. Over time, you will develop a fluid, natural running style that is not only efficient, but also particularly dynamic and energy-saving.
The right equipment for the transition from road to trail
Fortunately, the list of additional equipment is quite short. Nevertheless, you shouldn't cut corners, especially when it comes to trail running shoes. They need to have a non-slip sole that is as durable as possible and a good fit on the foot. You should also make sure that the edge of the sole offers the best possible protection against sharp-edged rocks, as otherwise their lifespan can be severely limited in alpine and rocky terrain. If your first trail takes you on a still well-surfaced path without loose scree or stony, muddy or even icy sections, there is no reason not to use a road running shoe. However, their soles are not designed for prolonged wear on such terrain and wear increases as a result.
For longer runs, we recommend a running rucksack or a running vest that does not wobble or slip thanks to its close fit. Smaller items such as a first aid kit, a light jacket, thin gloves and food can be easily stored here.
When it comes to clothing, there are no major differences to road running. A good fit and breathable material are also important here. On trails, however, depending on the terrain, an extra layer can quickly become necessary and the more alpine the trail is, the more important a windproof or even waterproof jacket as well as (additional) long clothing or arm warmers and leg warmers become. In an unexpected situation such as an emergency or a change in the weather, your body will otherwise cool down considerably within minutes and your performance will drop significantly.
Trail running poles are not necessary for road running, but can be a good help off-road. These lightweight and usually foldable poles offer a welcome aid when running uphill and downhill and can be used both for propulsion and to relieve the strain on the joints when descending.
Training adaptations for the trail
Switching from the road to the trail not only requires a change in running technique, but also specific adjustments to training. As trails are often uneven and steep, trail runners benefit from a stronger focus on strength and stability training, especially for the feet, ankles and core muscles. Exercises such as one-legged squats, balance training on unstable surfaces or jumping over obstacles help to develop the necessary sure-footedness. Interval training with altitude meters is also an effective way to prepare the muscles for repeated ascents and descents.
Trail running is also less about a steady pace and more about adaptability - the pace changes constantly depending on the terrain and walking breaks in steep sections are completely normal. Instead of sticking rigidly to kilometer times, it makes more sense to control your training performance according to time, altitude or your individual feeling of exertion. Those who embrace the natural conditions and consider the diversity of the trail as part of their training will not only become fitter, but will also develop a better feel for the terrain - and therefore a more efficient and safer running style in the long term.
Avoid typical mistakes
Many people who switch from road running to trail running underestimate the special demands of the terrain and make typical mistakes at the beginning. One of the most common is running at too fast a pace at the start - those who are used to running at a constant pace on asphalt often try to maintain this on trails too. However, uneven terrain, inclines and changing surfaces make it almost impossible to maintain a steady pace. Instead, the focus should be on an efficient rhythm that is adapted to the terrain.
Another mistake is to focus on kilometer times, which are not very meaningful when trail running. Trails not only demand fitness, but also coordination and sure-footedness - a 10-kilometre run can be twice as strenuous as on the road, depending on the altitude and nature of the route. If you focus too much on numbers and too little on your own body feeling, you run the risk of overexerting yourself. This is where the concept of the power kilometer comes into play, whereby the rule of thumb is that every 100 meters of ascent corresponds to an additional kilometer. A trail run with a distance of 10 kilometers and a difference in altitude of 500 meters therefore corresponds to a flat (road) run of around 15 kilometers.
Equipment is also often underestimated: road running shoes offer too little grip and stability on slippery or stony paths, which increases the risk of injury. It is equally important to have enough food and drink - on longer trail runs, there are rarely water sources or supply points like on city runs. Those who adapt to these special features from the outset and slowly approach the new challenges will have more fun and safety on the trails in the long term.
Trail running vs. road running - not an either-or decision
In everyday life, it is advisable to combine both types of running. Trail runs require more time, depending on where you live, whereas a simple run on the road or a forest path is not very time-consuming for many people. Targeted recovery training on the road, for example, is also often easier to plan, as the environmental variables tend to be static and do not change continuously during the run. In practice, you are therefore not faced with the decision to do either one or the other, but combine both disciplines according to a training plan or simply as the mood takes you.
We regularly offer running courses as well as individual and private coaching, especially for trail running. At our trail running courses we focus on all the important factors that are important when running in (alpine) terrain.
