This article was originally published in the December 2023 / January 2024 issue of UltraRunning Magazine. Subscribe today for similar features on ultra training, racing and more.
Over the years, I’ve noticed most runners identify as either a road or trail runner with their event choices falling into one of these two categories. I’ve always loved both and have run well over 100 marathons and ultras on roads and trails. Our sport is broad enough that it stretches from running loops around a track to epic distances in mountains, jungles, deserts and more. What other sport has such a wide range of training grounds? Yet, many runners choose to limit themselves and miss out on amazing experiences based on their chosen identity. Here’s my manifesto for why you should do a bit of everything.
Why does road racing make you a better trail runner?
IMPROVED PACING
Roads are generally flat and more uniform than trails, and there are fewer variables that need to be managed during a race. It’s easier to spot the subtle changes in effort level and rhythm when the gradient, degree of technicality, altitude and weather stays consistent throughout a race. Similar to a scientific experiment, when you take out confounding variables and focus on perceived effort and fatigue, it provides a basis for adding those complications on the trails with a better understanding of the fundamentals of pacing.
WIDENING YOUR COMFORT ZONE
If you think of yourself as a slower runner, then the faster speed and lack of steep uphills that force you to slow to a power-hiking pace may feel unnatural and difficult. Trying something new enhances your ability to cope with more race scenarios so you can show up to any type of race with less trepidation.
IMPROVED SPEED
Training for running and racing on faster terrain should lead to an increased engine size, and that should improve speed for similar efforts. This is especially the case if you shy away from speed work for long periods when training for longer, slower trail races.
IMPROVED YEAR-ROUND CONSISTENCY
Trails and mountains are less accessible in snowy and icy conditions, so I encourage many of my clients to train on roads throughout the winter and also start the year racing on roads. This helps motivation and avoids fighting the weather. The cumulative gains from running more, on average, really add up over time.
Why does trail racing make you a better road runner?
IMPROVED ADAPTABILITY
Trail terrain is more diverse, so you’re forced to adjust pacing, nutrition, gear and other factors. Pacing yourself for the trail means adding on more layers which will help you adjust for the subtle changes during a road race. When it comes to running into a headwind, adjusting your pace for small hills or changes in weather, trail running builds adaptability when faced with challenges during a road race.
INCREASED ROBUSTNESS
Uneven terrain on trails increases ankle and core strength along with a more holistic workout for the body. The reduced repetitive strain compared to roads should lower the chance of injury, as long as the transition from trail to road isn’t too quick and includes time to adapt. This should also help during the final stages of a road race by reducing muscle damage through slower wear and tear on the body, making it easier to maintain race pace to the finish.
MENTAL STIMULATION
One of the most appealing reasons to run trails is the stunning scenery and ability to get deeper into nature. Running around your neighborhood on roads means watching out for traffic and pedestrians, while running on trails boosts your ability to focus on the trail ahead while finding more inspiration from your surroundings. Training through each season on the trails also helps keep running fresh and encourages more adventure on every surface.
Variety keeps runners engaged and excited for the long haul. Throughout your career, you’re likely to have goals that change over time and there’s no need to stick to one type of race just because it’s what you “always” do. Trying something new could spark excitement and a new love for the sport. You can always go back to your previous training routine, but focusing on different terrain will make you a more balanced and well-rounded runner, and lower the chance of injury. You’ll also make it easier to maintain your fitness no matter what weather, injuries or other hazards are thrown your way.