9 Surprising Truths About Trail Running

Trail runners! It took our team multiple years of trail running to learn these lessons, which we’ll share with you here:  

If you’re running on dirt, grass, gravel, or any unpaved path—congrats, you’re in! Trail running isn’t about the backdrop; it’s about breaking away from the pavement and enjoying the wild, however that looks in your area. Contrary to popular belief, there are many trail running clubs in big cities.

Social media rarely shows the full story. Trail running often includes a lot of walking, especially on steep climbs or during long-distance efforts. According to Trail Runner Magazine, walking is an effective way to conserve energy and manage your effort over technical or sustained terrain. Walking doesn’t make you less of a trail runner. If anything, embracing it is a sign that you know what you're doing.  

PB&Js, Oreos, pizza slices, Coke, pickle juice, or even Swedish Fish and gummy bears (Courtney Dauwalter’s favorites) are all fair game at trail race aid stations. Trail runners often joke that trail racing is an eating competition with some running thrown in. But behind the snacks is serious strategy: dialing in your nutrition ahead of time is key. Consider taking a sweat test to see if you're a salty sweater, and be sure to balance carbs, electrolytes, and hydration based on the terrain and race duration.  

Unlike speed-based sports, trail and ultrarunning reward endurance, efficient energy use, and mental resilience—traits that tend to improve with age. Long distance trail runners tend to peak later in life than their road running peers, with many athletes peaking in their 40s and beyond. Similarly, a 2023 study analyzing over 100,000 ultramarathon finishers found that performance declines very gradually over time, and older athletes frequently outperform younger ones in pacing consistency and race strategy. 

Team Injinji athletes, Courtney Dauwalter and Tara Dower, show that in long distance trail races, women are not just competing—they are leading. At the 2018 Moab 240, a grueling 238-mile race across Utah’s desert, Courtney Dauwalter won the race outright, finishing ahead of all competitors. In 2024, Tara Dower set a new overall record on the Appalachian Trail, becoming the fastest person to complete the 2,189-mile trek. Trail running is a space where endurance, strength, and determination matter most – and everyone is welcome. 

Unless you’re chasing podiums with the elites, trail running is less about speed and more about the experience. Most trail runners average around 13–15 minutes per mile—or even slower—depending on the terrain. Steep climbs, rocky descents, and muddy switchbacks? They’ll all slow you down, and that’s perfectly normal. 

In trail racing, distances are more of a suggestion than a guarantee. Sign up for a 50K (31.1 miles), and you might find yourself running 33… or 35 miles. Course measurements can vary due to GPS inaccuracies, course reroutes, or the sheer unpredictability of the terrain. Don’t be shocked if your watch ticks past the advertised distance. Having a solid mental strategy for those “bonus miles” can make all the difference—especially when the finish line is nowhere in sight. 

According to the Johns Hopkins School of Medicine, “exercise has a dramatic antidepressive effect” by “blunting the brain’s response to physical and emotional stress.” Additional benefits include “improved focus,” “elevated mood,” and “slowed cognitive decline associated with aging.” Beyond these physical and mental advantages, running with others taps into an ancient human tradition—one that our ancestors have engaged in for eons. National Geographic reports that joining a run club not only helps foster new friendships but also enhances mental well-being, reducing feelings of loneliness and potentially contributing to longer lifespans. 

Whether you're logging 2 miles or 50, uneven terrain can wreak havoc on your feet. Trail runners commonly deal with blisters, lost toenails, swelling, and sweat—none of which make for a good time on the trail. That’s why taking care of your feet is essential for staying strong and running longer over the years. Injinji toesocks are specifically engineered to prevent blisters, manage moisture, and promote total foot utilization, helping your feet adapt to rugged conditions. The Trail Series features a double cuff to keep out debris and reduce chafing—just one of the reasons both elite athletes and everyday runners trust Injinji to keep them moving.