View source for Trail running

{{Short description|Mountain sport}}
{{More citations needed|date=December 2018}}
{{Use dmy dates|date=January 2023}}
[[Image:Kilian.jpg|thumb|[[Kilian Jornet]], during his winning run at the 2008 [[Ultra-Trail du Mont-Blanc]]]]
[[Image:Backbonetrail1.jpg|thumb|The [[Backbone Trail]], [[Santa Monica Mountains]], [[southern California]]]]

'''Trail running''' is a type of running that takes place on outdoor [[trail]]s, often in mountainous terrain, and often includes significant ascents and descents. 

It is similar to both [[mountain running|mountain]] and [[fell running]] (also known as hill running). Unlike [[road running]] and [[track running]], it generally takes place on outdoor [[trail]]s, often in mountainous terrain, and often includes significant ascents and descents.<ref name=":0">{{Cite web |title=ITRA Discover Trail Running |url=https://itra.run/About/DiscoverTrailRunning |url-status=live |archive-url=https://web.archive.org/web/20220403142532/https://itra.run/About/DiscoverTrailRunning |archive-date=3 April 2022 |access-date=2023-04-25}}</ref> It is difficult to definitively distinguish trail running from [[cross country running]]. In general, however, cross country running is a discipline governed by [[World Athletics]], which is typically raced over shorter distances.

Runners often cite less impact stress compared to road running, as well as the landscape and non-urban environment, as primary reasons for preferring trail running.<ref>{{cite web|last1=Jhung|first1=Lisa|title=Why Trail Running Is Good for You|date=14 June 2013 |url=http://www.runnersworld.com/trail-running-training/why-trail-running-is-good-for-you|publisher=runnersworld.com|access-date=27 June 2017|archive-date=17 May 2017|archive-url=https://web.archive.org/web/20170517083806/http://www.runnersworld.com/trail-running-training/why-trail-running-is-good-for-you|url-status=live}}</ref> This move to nature is also reflected in a large increase in competitors in non-traditional/off-road triathlons and [[adventure racing]] in the 2010s.<ref name=outdoor>{{cite web|title=Outdoor Participation Report 2013|url=http://outdoorindustry.org/images/researchfiles/ParticipationStudy2013.pdf?193|publisher=Outdoor Foundation|access-date=25 March 2015|url-status=dead|archive-url=https://web.archive.org/web/20150924062604/http://www.outdoorindustry.org/images/researchfiles/ParticipationStudy2013.pdf?193|archive-date=24 September 2015}}</ref>

In 2013 International Trail Running Association ([[International Trail Running Association|ITRA]]) was formed to promote trail running. ITRA's Performance Index and WMRA world ranking are used to rank runner's performances.<ref name=":0" /><ref>{{Cite web |title=Trail Running |url=https://worldathletics.org/disciplines/trail-running/trail-running |url-status=live |archive-url=https://web.archive.org/web/20230425191508/https://worldathletics.org/disciplines/trail-running/trail-running |archive-date=25 April 2023 |access-date=2023-04-25 |website=worldathletics.org}}</ref>

== Equipment ==

When comparing a trail-running shoe to a road-running shoe, trail-running shoes are built for more rugged terrain. They have noticeably thicker outsoles allowing for better traction on the trails and stiffer midsoles for support on uneven and rocky surfaces. Other features like added heel and toe protection and waterproof technologies are also found in trail shoes.<ref>{{Cite web |last=Pasteris |first=Joe |title=What's the Difference Between Road and Trail-Running Shoes? |url=https://www.rei.com/learn/expert-advice/road-running-vs-trail-running-shoes.html#:~:text=Trail%20shoes%20are%20built%20more,and%20sides%20of%20the%20shoes |access-date=11 July 2023 |website=REI |archive-date=12 July 2023 |archive-url=https://web.archive.org/web/20230712001355/https://www.rei.com/learn/expert-advice/road-running-vs-trail-running-shoes.html#:~:text=Trail%20shoes%20are%20built%20more,and%20sides%20of%20the%20shoes |url-status=live }}</ref><ref>{{Cite web |last= |title=Trail Running Shoes Can be Worn on the Road, Too |url=https://www.verywellfit.com/can-i-wear-trail-running-shoes-when-running-on-roads-2911787 |access-date=2023-07-12 |website=Verywell Fit |language=en |archive-date=12 July 2023 |archive-url=https://web.archive.org/web/20230712001926/https://www.verywellfit.com/can-i-wear-trail-running-shoes-when-running-on-roads-2911787 |url-status=live }}</ref>
[[File:Salomon trail running shoes women Speedcross.jpg|thumb|Trail shoes with toe protection and more tread than road shoes.]]
Trail-running gear can vary depending on specific trail and weather conditions but can include wicking garments, water bottles, sunscreen, sunglasses, hats, gaiters, insect repellent spray, headlamps, [[headphones]], and ivy block. Some trail runners attach lightweight [[crampons]] to the bottom of their shoes to aid with traction in the snow and on ice. Ultra-light hiking poles or [[trekking pole]]s can be used to increase speed and stability. Water may be stored inside a hydration bladder with a drinking tube, carried in a [[backpack]], waist pack,<ref>{{Cite web |title=Hydration for Running: A Beginner's Guide |url=https://www.rei.com/learn/expert-advice/trail-running-hydration-basics.html |access-date=20 September 2023 |website=REI}}</ref> or [[hydration pack]].<ref>{{Cite web |title=Trail Running Basics |url=https://www.rei.com/learn/expert-advice/trail-running-basics.html |access-date=1 August 2023 |archive-date=1 August 2023 |archive-url=https://web.archive.org/web/20230801230232/https://www.rei.com/learn/expert-advice/trail-running-basics.html |url-status=live }}</ref>

==Races==
[[File:Velká kunratická 2nd hill, Prague.jpg|thumb|right|A hill-running race in [[Prague]]]]
Trail running races are organized globally and vary in distance, terrain, and vertical climb.<ref>{{Cite web |last=Bettin |first=Allison |date=2021-11-22 |title=A Beginner's Guide to Trail Running |url=https://www.trainingpeaks.com/blog/beginners-guide-trail-running/ |access-date=2023-08-29 |website=TrainingPeaks |archive-date=29 August 2023 |archive-url=https://web.archive.org/web/20230829174450/https://www.trainingpeaks.com/blog/beginners-guide-trail-running/ |url-status=live }}</ref> For example, in the United States, the American Trail Running Association was only founded in 1996 to represent trail races in the US.<ref>{{cite news|url=http://trailrunner.com/about/history.htm|publisher=American Trail Ruunning Association|title=ATRA history|access-date=25 August 2012|archive-date=17 August 2012|archive-url=https://web.archive.org/web/20120817170822/http://www.trailrunner.com/about/history.htm|url-status=live}}</ref> In the United Kingdom, the Trail Running Association was formed in 1991. The [[International Trail Running Association]] (ITRA) was founded in 2013,<ref>{{cite web |title=History |url=https://itra.run/About/History |publisher=International Trail Running Association |access-date=18 August 2021 |archive-date=18 August 2021 |archive-url=https://web.archive.org/web/20210818212138/https://itra.run/About/History |url-status=live }}</ref> and was first recognized by the IAAF in 2015. In 2025, [[Sophie Power]] launched a series of women-only trail races in the UK.<ref>{{Cite web |last=Sellers |first=Kate |date=2024-12-19 |title=SheRACES launches first female trail ultra series and new research – and we have all the info you need to know |url=https://www.womensrunning.co.uk/news/sheraces-launches-first-female-trail-ultra-series-and-new-research-and-we-have-all-the-info-you-need-to-know/ |access-date=2025-09-28 |website=Women's Running |language=en-GB}}</ref>

Distances in races vary widely, from 5&nbsp;km, to over 100 miles (161&nbsp;km). Many trail races are of [[ultramarathon]] distance. Races of similar distances often differ significantly in terms of terrain, which makes it difficult to compare performance across different courses. This is in contrast to times over standard distances in [[road running]], such as 10&nbsp;km or [[marathon]].

The [[International Triathlon Union]] conducts an annual [[Cross triathlon|Cross Triathlon]] World Championship race. Additionally, the [[XTERRA Triathlon]] is a private off-road series that concludes with a championship each year in Maui.

== Aid stations ==
[[Aid station]]s are physical checkpoints commonly located every 5 to 10 kilometers along the course.  Ultramarathon aid stations are often stocked with foods that provide runners with quickly digestible sugars that can provide a needed boost as their [[glycogen]] levels begin to drop.<ref>{{Cite web |last=Team |first=Run Infinite |date=2019-05-08 |title=Making The Most of Aid Stations |url=https://runinfinite.com/aid-stations/ |access-date=2023-10-10 |website=Run Infinite |language=en-US}}</ref> Most trail races only have a single stage, where competitors are timed over the entire duration of their run, including stops at aid stations. However, trail running stage races also exist. These [[Multiday race|multiday]]-stage races usually offer complete support and runner amenities between stages. There are, however, stage races that provide no support apart from water and medical aid, and require competitors to carry all their equipment (food, sleeping bag, change of clothes, compass). The best-known example of such races is the [[Marathon des Sables]], which was first held in 1986.

== Participation limitations ==
Compared to [[road running|road]] races, there are often fewer participants as the number of entries is often limited. There can be a few reasons for this: narrowness of [[trails]], [[national parks]] (where the courses are often set) may limit the number of participants via a permitting process, safety, and environmental concerns. There are many popular races such as the Ultra-Trail du Mont-Blanc in Europe or the [[Western States Endurance Run]] in the United States that have been forced to limit entries due to overwhelming demand.<ref name=":1">{{Cite web |last=Pollmann |first=Tayte |date=2019-03-12 |title=Training and Racing Etiquette Tips for the Trails |url=https://trailrunner.com/trail-news/training-and-racing-etiquette-tips-for-the-trails/ |access-date=2023-10-10 |website=ATRA |language=en-US}}</ref>

Additionally, runners may be expected to behave in sportsmanlike ways that increase access and enjoyment for all participants. These actions can include yielding to uphill traffic, staying on established trails, passing on the left (United States), staying single file, and yielding to fast runners.<ref name=":1" />

Some notable trail races include:

===Africa===
*[[Fish River Canyon#The Fish River Canyon Ultra Marathon|Fish River Canyon Ultra Marathon]]
*[[Kalahari Augrabies Extreme Marathon]]
*[[Mount Cameroon Race of Hope]]
*[[Rhodes Trail Run]]

===Asia===
*[https://www.the9dragons.asia 9 Dragons]: Hong Kong, 50&nbsp;km 100&nbsp;km
*Coast To Coast Night Trail Ultra: Indonesia, since 2015
*Japan Mountain Endurance Race Hasegawa Tsuneo Cup (HASETSUNE CUP): 71.5&nbsp;km (since 1993)
*[[Trans Japan Alps Race]] (TJAR): 415&nbsp;km (since 2002)
*[[Ultra-Trail Mt. Fuji|Ultra-Trail Mount Fuji (UTMF)]]: 161&nbsp;km (since 2012)

===Europe===
* [[Fruškogorski maraton]]: {{convert|125|km|mi}} (since 1978)
* [[Scenic Trail]]: {{convert|167|km|mi}}
* [[Tatry Running Tour]]
* [[Tor des Géants]]: {{convert|330|km|mi}}
* [[Transvulcania]]: {{convert|83|km|mi}}
* [[Ultra-Trail du Mont-Blanc]]: {{convert|166|km|mi}}
*Zugspitz Ultratrail {{convert|101|km|mi}} since 2011<ref>{{Cite news |date=2021-11-08 |title=ANMELDESTART FÜR DEN SALOMON ZUGSPITZ ULTRATRAIL POWERED BY LEDLENSER 2022 — DAS GRÖSSTE TRAILRUNNING-EVENT DEUTSCHLANDs |language=de-DE |url=https://zugspitz-ultratrail.com/presse/ |access-date=2023-09-19}}</ref>

===North America===
*[[Barkley Marathons]]: {{convert|100|mi|km}}
*[[Bear 100 Mile Endurance Run]]: 100 miles (160&nbsp;km)
*[[Dipsea Race]]: {{convert|7.5|mi|km}} the oldest trail running event in the US
*[[Hardrock Hundred Mile Endurance Run]]: {{convert|100|mi|km}}
*[[Leadville Trail 100]]: {{convert|100|mi|km}}
*[[Western States Endurance Run]]: {{convert|100|mi|km}}

===Oceania===
* [[Kepler Challenge]]: {{convert|60|km|mi}} also includes the Luxmore Grunt {{convert|28|km|mi}} (New Zealand)
* [[Kokoda Track#Kokoda Challenge Race|Kokoda Challenge Race]]: {{convert|96|km|mi}}

==Related activities==
===Fastpacking===
A growing number of people are participating in solo backcountry trail running trips, carrying an [[Ultralight backpacking|ultralight form of backpacking]] to allow faster speeds than with a traditional [[Backpacking (wilderness)|backpack]].<ref>{{Cite web |date=6 August 2009 |title=Fastpacking: What is it, and why do it? |author=Kate Siber |url=https://www.runnersworld.com/trail-running/a20800756/running-and-backpacking/ |access-date=4 January 2023 |website=Runner's World |language=en-us |archive-date=28 March 2019 |archive-url=https://web.archive.org/web/20190328192409/https://www.runnersworld.com/trail-running/a20800756/running-and-backpacking/ |url-status=live }}</ref><ref>Clint Cherepa, [https://www.outdoors.org/articles/fastpacking "Hike Fast, Sleep Hard: Are You Ready to Try Fastpacking?"] {{Webarchive|url=https://web.archive.org/web/20210123234414/https://www.outdoors.org/articles/fastpacking |date=23 January 2021 }} ''Outdoors.org'', 27 August 2018.</ref> Running while backpacking has been termed "[[fastpacking]]". These trips can be both difficult and dangerous, depending on length, weather, and terrain.

===Mountain and fell running===
[[Mountain running|Mountain]] and [[fell running]] (also called hill running, particularly in [[Scotland]])<ref>{{cite web |title=An introduction to hill running - runbritain |url=http://www.runbritain.com/training/runstronger/who-can-resist-the-call-of-the-hills |access-date=10 October 2016 |archive-date=10 May 2016 |archive-url=https://web.archive.org/web/20160510184239/http://www.runbritain.com/training/runstronger/who-can-resist-the-call-of-the-hills |url-status=live }}</ref> are sports that combine running and racing off-road over the upland country, where the gradient climbed is a significant component. [[Fell]] is a dialect word from the northwest of England where it is popular–especially in the [[Lake District]]. Fell races require mountain [[navigation]] skills and participants carry survival equipment.<ref name="fellrunningguide.co.uk">{{cite web |date=11 October 2013 |title=Trail Running or Fell Running? |url=https://fellrunningguide.co.uk/trail-running-or-fell-running/ |access-date=8 March 2019 |website=fellrunningguide.co.uk |archive-date=27 March 2019 |archive-url=https://web.archive.org/web/20190327085610/https://fellrunningguide.co.uk/trail-running-or-fell-running/ |url-status=live }}</ref> Unlike trail running, the routes of fell races are often unmarked so that competitors frequently are able to choose their own route to a checkpoint.<ref>{{Cite news |date=25 March 2018 |title=A 60-second guide to fell running |work=Runner's World |url=https://www.runnersworld.com/uk/health/a763311/60-second-guide-fell-running/ |access-date=13 May 2019 |archive-date=13 May 2019 |archive-url=https://web.archive.org/web/20190513230934/https://www.runnersworld.com/uk/health/a763311/60-second-guide-fell-running/ |url-status=live }}</ref>

The only difference between mountain running and trail running is that a mountain running course sometimes includes paving. It is different from fell running because (1) courses are clearly marked and avoid dangerous sections;<ref>{{cite web |title=IAAF Competition Rules 2016-2017, rule 251 |url=http://www.iaaf.org/download/download?filename=fa556b18-c75f-4b3d-b952-7348645bccb5.pdf&urlslug=IAAF%20Competition%20Rules%202016-2017%2C%20in%20force%20from%201%20November%202015 |access-date=4 October 2017 |archive-date=18 March 2016 |archive-url=https://web.archive.org/web/20160318173741/http://www.iaaf.org/download/download?filename=fa556b18-c75f-4b3d-b952-7348645bccb5.pdf&urlslug=IAAF%20Competition%20Rules%202016-2017%2C%20in%20force%20from%201%20November%202015 |url-status=live }}</ref>
and (2) while mountain running takes place mainly [[off-road]], if there is significant elevation gain on the route, surfaced roads may be used.<ref name="fellrunningguide.co.uk" />

==See also==
* [[Hillwalking]]
* [[IAU Trail World Championships]]
* [[List of shoe styles]]
* [[Skyrunning]]
* [[Cross-country running]]

==References==
{{Reflist}}

==External links==
{{commons|Trail running}}

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[[Category:Trail running| ]]
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