Trail Running for Road Runners: How Trail Running Can Make You a Stronger Road Runner
If you’re a dedicated road runner looking to level up your performance, heading off-road might be the best move you haven’t made yet. Trail running isn’t just about the views (although those help), it’s a powerful way to build strength, improve balance, and boost mental resilience.
Here’s our ‘Trail Running for Road Runners’ guide on how spending time on the trails can make you a faster, stronger, and more capable road runner. Plus some kit recommendations to help you get started.
Strength and Stability Gains from Hitting the Trails
Trail running forces your body to adapt to uneven ground, constant elevation changes, and unpredictable terrain. This variability engages stabiliser muscles that road running doesn’t always reach – especially in your ankles, core, and glutes. Over time, this leads to stronger legs and improved balance, which translates to more efficient, injury-resistant road running.
For tips on technique, check out our ‘A Beginners Guide to Trail Running’ journal here.
Trail Running Offers Reduced Impact, Shorter Recovery
Pounding pavement day after day can take its toll. Trails are typically softer underfoot, which helps reduce impact on your joints while still delivering an intense cardiovascular workout. Adding even one or two trail sessions a week can provide a break for your body without reducing your training volume.
Improve your Mental Toughness and Focus
Navigating trails requires a lot of attention and decision-making. Constantly picking foot placements, adjusting for incline, managing fatigue in remote areas. It builds mental resilience that pays off when you’re pushing through the final miles of a road race or battling through bad weather on race day.
Uphill Training = More Running Power on the Roads
Climbing hills and descents on trails engages your hamstrings and calves in a way flat roads don’t. This gives you a power boost when you’re back on smooth tarmac—particularly useful in hilly races or when you want a strong sprint finish.
Activated Muscles During Trail Running
Glutes (Gluteus Maximus, Medius, Minimus)
Main power source for uphill movement.
Helps with hip extension and stability on uneven terrain.
Hamstrings
Assist in driving the leg back and up the hill.
Also help control your movement on descents.
Quads (Quadriceps)
Key in pushing off with each stride.
Take more load when you’re climbing steep inclines.
Calves (Gastrocnemius and Soleus)
Work overtime during uphill runs to stabilise and lift the heel.
Especially taxed when running on forefoot on inclines.
Supporting and Stability Muscles Used
Core (Abs, Obliques, Lower Back)
Keeps your posture upright and controlled on inclines.
Helps with balance and power transfer.
Ankles & Foot Muscles
Constantly adjust to rocks, roots, and slopes.
Improves proprioception (your body’s sense of position).
Hip Flexors
Lift the knee during each stride.
Strengthens your running gait efficiency.
Recommended Trail Kit to Reach your Goals
Making the leap from road to trail doesn’t mean you need to start from scratch but a few smart additions to your kit can make a big difference in comfort, safety, and performance.
Our team at PAU have curated these recommendations for you to try out. Shop the range with us online or pop in store and a member of our team will be more than happy to help you.
Trail Running Shoes Recommendations
Hoka Speedgoat – Grippy, cushioned, and a favourite among ultra and mountain runners.
Hoka Challenger ATR– Ideal for runners transitioning from road to trail thanks to its hybrid sole.
Saucony Peregrine 15 – Aggressive traction with a surprisingly nimble feel.
Topo Women’s Ultraventure 4 – Known for its roomy toe box and trail-ready grip.
Trail Running Clothing Recommendations
Ronhill technical clothing is ideal for trail running thanks to its lightweight, breathable fabrics that keep you comfortable during tough climbs and long efforts. Their jackets and tops offer reliable protection from wind and showers without restricting movement, and reflective details add safety for early starts or low-light runs.
Trail Running Accessories That Make a Difference
Ultimate Direction Race Vests – Lightweight, breathable, and perfect for carrying essentials on longer runs or hot days.
Headtorches – Whether you’re training before sunrise or after work, a good headtorch keeps you safe and confident on dark trails.
Hats, Gloves and Buffs – Small but mighty pieces that offer protection from the elements, help regulate body temperature, and can be easily stashed in a pocket or vest when not needed.
Socks – A good pair of technical running socks, like those from Hilly or Stance, helps prevent blisters, manages moisture, and provides added comfort and support on uneven terrain.
Give the Trails a Go
Whether you’re aiming for a PB in your next road race or just looking to break up the routine, trail running is a powerful (and fun) way to train smarter. Start with short local routes and see how it transforms your fitness, mindset, and motivation.
We’re here to help you find the right trail gear. Swing by the shop, explore our online range, or chat to one of our team for expert advice.