When I was 11, I dreamed of making it to the Olympics. I loved running at my secondary school in Twickenham, England, mainly participating in the 100 meter, 200 meter and relay races. Sports days, or what’s often called “field day” in the U.S., were exhilarating and competitions were a thrill, the butterflies wreaking havoc in my stomach. I had always been good at running, often competing at the county level. Yet, despite my familiarity, I never grew tired of the burst of adrenaline that would get my heart galloping just before the race started. Like many young runners, my experience of the activity consisted entirely of short distances; I never considered long-distance running or even moving from flat, consistent tarmac roads to the undulating, tree-root-tripping trails.
My relationship with running changed around age 24, when I graduated from university and started working in London. My dreams of making it to the Olympics were just that, and instead, I cycled, literally, into 9-to-5 life. My office was a 13-mile bike ride from where I lived, taking me through multiple neighborhoods in central London—from Richmond Park, through Chelsea, past Buckingham Palace and Trafalgar Square, and on into Covent Garden. Avoiding most of the morning rush hour and weaving through slow-moving traffic in the evenings on my Fuji road bike was a satisfying way to commute. But running was my first passion. Those bike rides set the foundation I needed to finally do what I’d been thinking about for a while: running those 13 miles to work.
Still, at this stage of my life, runs had taken a backseat to rides. I would cover at most a couple of miles on foot. But, I figured, why not try a solo half marathon and see how it goes? All my years of running gave my body the sturdiness to withstand such a challenge—not to mention, cycling had set the foundation I needed for my cardiovascular strength. Yet I was still worried about whether I could run all those miles after not having run much in years.
My First Long Run
Even though it wasn’t a race, I had the familiar feeling of butterflies the day before my run commute. I took a deep breath as soon as I stepped outside, pressed play on my music and set off. When cycling to work, I usually arrive in 70 minutes, but I knew running the route would take me past the two-hour mark; I left much earlier than I normally would. As I set off on familiar roads, there was a tinge of dark and light blues mixed with violet in the sky as morning broke. With the wind in my hair and the steady rhythm of my feet striking the pavement, I ate up the miles as I ran.
My first time running to work, I wasn’t so worried about beating a certain time, but about finishing. And when I finally saw the office, I had the biggest grin on my face. For someone who had grown up competing in short-distance events, I never thought I’d make the switch to noncompetitive long-distance running. Now, I had done my first 13-miler and I was hooked.
One thing to point out, though, is I wouldn’t have attempted this if I didn’t already have a solid running and cycling base. If you’re just getting into running, you’ll need to build a base—meaning, condition your body to endure longer mileage—by first getting accustomed to shorter distances then increasing distance and endurnce gradually before attempting any long distances.
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Advantages to Trail Running
The possibility of running a marathon took shape from that first 13-miler. If I could do roughly half of one, surely I could add another half? As much as I enjoyed running around London, though, the thought of a road marathon didn’t appeal to me. I wanted to avoid going too hard on my knees with the heavy impact of running over such a distance, so I began looking online to see which trail marathons seemed best. With so many to choose from, I needed to narrow it down by the ease of getting to the race, the challenges it offered in elevation and terrain, and the adventure it would provide. According to Simon James, trail-running coach and founder of running-holiday company Run the Wild, trail running has some advantages compared with its road-running cousin.
“Trail running has the unique ability to reconnect us to our beautiful natural world, yet stimulate and connect our physical, mental, emotional and spiritual elements,” he says. “It provides us with the space to destress, find peace and all the while become a stronger runner.”
Fan Zhou, general manager for Run at REI and an avid trail and ultrarunner, agrees, while emphasizing that all running is amazing. “The mental and physical benefits of being outside and moving can start to take hold in as short of time as five minutes,” Zhou says. “The core belief of REI is that a life outside is a life well lived. That means it doesn’t matter if your version of outside is a quick jog around the neighborhood or [a] trail run in a far-off national park.” In other words, do what works for you, but if you have access to different kinds of terrain, don’t limit yourself to what you already know.
This was the kind of clarity and versatility I wanted in my running. But I didn’t want to run just any trail marathon, I wanted one that would push me out of my comfort zone. I figured taking on such a challenge would help me determine whether trail running was truly for me. So, I found one of the toughest events a first-time trail marathoner could begin with: the Glencoe Marathon Gathering in Scotland, which has an elevation gain of 5,275 ft over 26.2 miles. (For context, the TCS New York City Marathon, a road marathon known for its punishing course, has an 810 ft elevation gain; the Boston Marathon, a net downhill road marathon infamous for its intermittent uphills, has an 890 ft elevation gain.)
Running My First Trail Marathon
I spent months training on varied ground: I did hill repeats, ran trails in Richmond Park on the weekends where I enjoyed the undulating terrain, completed long runs following the River Thames and pounded the pavement through the streets of London during the workweek. Then, finally, race day finally arrived. The inevitable self-doubt started creeping in, as everything I was about to do was new to me: What if I can’t do this? What if I have to drop out? What if I’m not fit enough? Pushing those thoughts aside, I set off in the early autumn morning to the pumping music from the starting line speakers, cheers from supporters and hundreds of feet pounding around me.
As I shifted into a pace I was happy with, I began to lose all sense of time. The course took me from the foot of Ben Nevis, Scotland’s highest mountain, to the iconic Glencoe, a historic village in the Highlands. Conquering the impressive Devil’s Staircase, running through trees and boggy ditches with sometimes no one around, felt euphoric. Still, while I was enjoying the mindfulness I could access within the beautiful landscape of the event, I also had to deal with the mental difficulty of a trail marathon. I constantly reminded myself to break the race down into bite-size sections so I wouldn’t become overwhelmed by the enormity of the overall challenge.
Read more: Tips for Your First Trail-Running Race and Prepare to Run Your Best Race
The Benefits of Trail Running
David Roche, a two-time U.S. champion and trail-running coach at SWAP, says that compared with road running, trail running fully engages the mind and body, leaving little chance of mundanity. This was certainly the case at Glencoe: There wasn’t any time for me to think too much about how far I had left. I was too focused on what my feet were currently doing.
“Trail running is all about mixed movement patterns with slight variations in stride dictated by the terrain that can increase athleticism and add to the play element of running,” says Roche. You’re constantly jumping over obstacles, changing direction, running uphill, dodging puddles and ducking under low-hanging branches. Training in this type of quick, multi-plane movement reduces reaction time and can make you injury-resistant. At the same time, the uneven terrain you’re running on helps strengthen your ankles. It requires your whole body to work out, not just your legs.
Not only does trail running have a positive effect on your body, it can also be beneficial to your mental health. Scientists are just beginning to understand the effects of humans connecting with nature. The first significant study on the subject, by healthcare design researcher Roger Ulrich, was published in the journal Science in 1984. He followed 46 post-surgery patients, exploring whether they recovered quicker when placed next to a window with a view of a natural scene than a brick wall. His findings found that the 23 patients next to the windows with a view recovered quicker and required fewer painkillers than the 23 patients with brick-facing windows.
Walking in nature for 15 minutes increases our ability to concentrate and our mental and physical energy, says James—and studies back this up too. It can even boost our intrinsic aspirations and goals (personal growth), decrease our extrinsic aspirations (money, status and fame) and improve our immune system. “Combine this with the fresh air that trails offer and you have the perfect environment for running,” James continues.
Emily Leu, a local marketing team member at REI, says that trail running is a mental escape that enables her to see local wildlife year round. “If it’s a challenging trail, I find myself more focused on my footing and time starts to move differently,” Leu says. “In dense forest, things zoom past you quicker and it almost feels like you’re in some kind of an action movie. When I run on calmer paved or gravel trails, it’s a more meditative experience.”
Limited Access to Trails?
As Zhou points out, trail running is great, but that doesn’t mean you should avoid running on roads or in urban environments. I no longer live in London, and in my current city, I have access to more trails. However, many who live in large cities or urban environments don’t have trails nearby. Instead of thinking one surface underfoot is better than the other, we should look at road running and trail running as complements. “Recognizing that the role that running play’s in someone’s life will change over time,” Zhou says. “I am a firm believer that there isn’t a right mix of trail and road running, but that having both as a part of your running ‘diet’ will increase the chances that you are able to sustain love and engagement in the activity.” The trail athletes Roche coaches still run on roads. He advises that trail runners do some road running for the benefit of speed, and road runners do some trail running for the benefit of strength. If you have no way to get to trails, hill sprints on the road as well as strength training in the gym or at home can also be beneficial.
For people keen to get involved with trail running, REI is planning to bring this sport to more people by partnering with local run clubs, says Erica Cheung, a local marketing manager at REI. In 2023, REI hosted a 5K in the mountains of Los Angeles, with a virtual trail-running experience ahead of the in-person race.
Watch video: REI Laguna Hills Store Manager Alan Ortega’s Running Journey, including the gear he used for the Trials of Miles Mt. Baldy 5K in Los Angeles
For me, both disciplines have their advantages, but it was trail running that reignited my love for the sport. Still, I might never have discovered trail running if I hadn’t decided to run those first 13 road miles into London.
One thing I remember about my time in Scotland is that several hours after starting, I crossed the finish line with the biggest smile on my face. I always remember it was a grueling event, but I thoroughly enjoyed every minute and couldn’t wait to do my next one. Since then, I’ve completed a few more trail marathons, including the XTERRA Snowdonia Trail Marathon in Wales.
The mental freedom, adventurousness and versatility of trail running keep me coming back. With so many races to choose from, I just need to decide which one I want to do next. You never know, maybe one day I’ll sign up for the famous UTMB.