Why Trail & Ultra Training Won’t Slow You Down—And How to Do It Right
The Surprising Link Between Trail Running and Speed
Did you know that nearly 60% of elite road marathoners regularly train on trails? A study published in the International Journal of Sports Physiology and Performance showed that incorporating trail and ultramarathon-style workouts can improve running economy and reduce overuse injuries compared to road-only training. That means the common fear—“If I train on trails, I’ll get slower on the road”—is more myth than truth.
This blog will clear up the misconceptions about trail and ultramarathon training, explain why it can actually make you faster, and give you practical ways to blend trail and road training for your goals.
Myth 1: Trail Running Slows Your Pace
It’s true—trail running usually feels slower. Roots, rocks, hills, and uneven footing force you to slow down. But here’s the key: your effort level is often the same as a faster pace on the road. Training by effort, not speed, is what makes trail workouts powerful.
By running on trails, the best you get:
Strengthen stabilizer muscles that don’t get used on flat pavement
Improve agility and balance
Build cardiovascular endurance without pounding your joints as hard
When you return to the road, that strength and efficiency carry over—and you may even find your pace feels easier.
Myth 2: You Need Mountains to Train for Ultras
Many runners worry they can’t prepare for an ultramarathon without big climbs nearby. The truth is, you can mimic trail demands on flat or urban terrain by using:
Treadmill incline runs to simulate hills
Stair workouts for strength and stamina
Strength training (squats, lunges, step-ups) to prepare your legs for elevation
Consistency and creativity matter more than geography. Plenty of successful ultrarunners have trained primarily on roads, mixing in trails when possible.
Myth 3: Trail Training Doesn’t Help Road Runners
Another misconception is that trail training is only for trail races. In reality, trail running is one of the best forms of cross-training for road races. The soft ground reduces impact, and the constant terrain changes keep you from overusing the same muscles.
Elite marathoners often include trail long runs in their base training to build durability before sharpening with road-specific speedwork.
How to Blend Trail and Road Training
1. Use Trails for Long Runs
Trail surfaces protect your legs during high mileage. Swap one of your weekly long runs onto the trails to build endurance safely.
2. Do Speedwork on the Road
Road intervals and tempo runs are still crucial for marathon or half marathon goals. Use trails for strength and roads for sharpening.
3. Mix in Back-to-Back Runs
For ultramarathon prep, running long on Saturday and shorter on Sunday teaches your body to handle fatigue. Trails are perfect for this.
4. Focus on Effort, Not Pace
Your GPS might show slower numbers on trails, but your body is still working just as hard—sometimes harder. Train by perceived effort or heart rate rather than speed.
Injury Prevention Benefits
One of the biggest hidden advantages of trail and ultra training is reduced injury risk. Uneven terrain strengthens small stabilizer muscles in your feet, ankles, and hips. This balanced strength helps prevent the overuse injuries common in road, only training, such as shin splints, IT band syndrome, and runner’s knee.
Real-World Example
Take a runner training for their first marathon. If they add just one trail run per week, they’ll notice:
More leg strength from hills
Better balance and stability
Less soreness compared to road-only mileage
The result? A stronger, healthier build-up to race day.
Final Thoughts for Runners
Trail and ultramarathon training will not slow you down—it will make you a more resilient, efficient, and balanced runner. Whether you’re eyeing your first half-marathon, marathon, or ultra, including trail miles can give you the edge you didn’t know you were missing.
For more practical tips on building smarter training plans, check out our blog on Building a Marathon Training Plan.
Curious about how to incorporate trail or ultra-style workouts without slowing your pace? Reach out for customized training plans, technique guidance, and advice on balancing road and trail runs for maximum results. Are you ready to run stronger, faster, and injury-free on any terrain?
