What's the difference between hiking and trail running?

Hiking and Trail Running: Two Distinct Definitions

Hiking: a walking activity accessible to everyone

Hiking is, above all, an outdoor walking activity: in the forest, in the mountains, on long-distance trails, or along ridgelines. It’s a leisure activity in its own right, not a competition. The goal? To explore landscapes, take the time to admire the views, and recharge your batteries.

What we call “hiking” actually encompasses several different activities:

• Hiking (the most common)
• Trekking, for long-distance hikes lasting several days, often in high mountains
• Nordic walking, using poles, on a variety of trails
• Cycling, horseback riding, or snowshoeing in winter

Long-distance hiking (GR) covers a range of distances and elevation gains, from forest trails in the Vosges to Alpine passes. There’s no stopwatch, plenty of welcome breaks, and a pace that everyone can adjust to their own fitness level. It’s one of the most accessible sports activities there is.

Trail running, a race in the great outdoors

Trail running refers to running outdoors. Mountain trails, woodlands, rocky paths, and sometimes even deserts or national parks—that’s precisely what defines the sport. It’s also known as “trail running” or “running on trails.”

Unlike hiking, trail running is a sport in its own right, involving real physical exertion, regular training, and often a competitive element. Pacing yourself is key to performance in trail running: running for hours on significant uphill terrain requires preparation.

Types of trail running: from "nature runs" to ultra-trails

The French Athletics Federation classifies trail running competitions into four main categories based on distance and elevation gain:

The Ultra-Trail du Mont-Blanc (UTMB) is the most iconic example: over 170 km and 10,000 m of elevation gain around the Mont Blanc massif. An extreme trail race that inspires (and terrifies) runners around the world.

The intensity of the effort in trail running vs. hiking

This is where the difference between trail running and hiking is most pronounced.

When hiking, the effort is gradual and adaptable. You move at your own pace, stop for a snack while taking in a beautiful view, and adjust the outing to your physical ability on any given day. The elevation gain can be significant—a nice day in the Massif Central or the Vosges can easily exceed 1,000 m of elevation gain—but the pace remains controlled.

In trail running, the intensity is high and sustained. Runners cover kilometers and steep climbs without really stopping, managing their energy over the course of the run. The ascent in trail running places heavy demands on the legs, cardiovascular system, and mental focus. The descent, in a natural setting and often technical, requires concentration and athletic ability. It’s an endurance sport that demands true physical fitness

How do you prepare for trail running?

Physical preparation above all

Trail running preparation can’t be improvised. A few weeks before your first race, incorporate:

• Running sessions on varied terrain (ideally with elevation changes)
• Strength training sessions (knees, ankles, core)
• Long runs at a moderate pace to build endurance
• Up-and-down sequences to get your footing used to natural terrain

The golden rule to remember: Test all your gear—including food and hydration—during training. No surprises on race day.

Nutrition and Hydration: A Key Aspect of Race Management

In trail running, managing nutrition is just as important as physical fitness. Be sure to bring:

• Water (at least 0.5 L per hour of exertion)—after a long climb, a good gulp of cool water makes all the difference.
• Energy bars and gels suitable for long-duration exertion.
• Refreshment stations located in advance during trail races.

On multi-day trekking hikes, nutrition is organized differently: a camping stove, freeze-dried food, and filtered water. It’s an art in itself.

What gear do you need for hiking and trail running?

Backpacks: Choose the Right Size for Your Activity

The choice of backpack depends directly on the intensity of your activity and the duration of your outing.

For hiking:

• Day hike → 10- to 35-liter backpack
• 2–3-day hike → 30 to 50 liters
• Self-supported trek of 4 days or more → 45 to 70 liters with a hip belt to distribute the load

For trail running:

• Nature run (< 21 km) or introductory trail run → 5 to 8 liters (waist pack or hydration vest)
• Trail run (42–80 km) → 8 to 12 liters
• Ultra-trail → up to 20 liters

The weight you carry directly affects your running performance. In trail running, hydration vests let you drink without stopping—a real advantage in long-distance trail races.

Hiking Shoes vs. Trail Running Shoes

This is the most crucial piece of gear. Don’t confuse the two!

Hiking boots:

• High-top or low-top, depending on the soil and the load you’re carrying
• Excellent ankle support, essential on rough trails when carrying a heavy pack
• Soles designed for a wide variety of natural terrains
• Gore-Tex membrane (waterproof and breathable) recommended for unpredictable weather conditions

Trail running shoes:

• Lightweight and flexible, similar to running shoes
• Lugged sole for maximum traction on muddy, rocky, or slippery terrain
• Built-in rock guard to protect the foot from debris on trails
• Good cushioning to absorb impacts during long downhill stretches

Can you go hiking in trail running shoes? Yes, on dry soil and for experienced hikers. But for beginners, hiking boots are safer: they provide better support and protect your joints better over long distances.

Clothing: The 3-Layer System

Whether you choose hiking or trail running, the 3-layer system applies:

• 1st layer (technical base layer): wicks away sweat
• 2nd layer (fleece or softshell): retains heat
• 3rd layer (waterproof jacket): protects against the elements

For trail running, opt for ultralight, packable clothing to keep your pack light. For hiking, you can allow yourself a little more comfort. In both cases, merino wool socks are ideal for winter outings: they provide good insulation while wicking away moisture.

Trekking poles: useful in both disciplines

Not required, but truly useful on ascents and on technical terrain. On hikes, they take the strain off your joints and help you make progress on snow or slippery soil. In trail running, they’re allowed in most long-distance trail races, but on flat terrain, they can get in the way.

Hiking vs. Trail Running: A Quick Guide to Help You Choose

Hiking and trail running are two outdoor activities that let you explore diverse environments while getting some exercise. However, they differ in their pace, objectives, and the demands they place on participants.

Hiking is characterized by:

• Nature of the activity: leisurely walking in natural surroundings.
• Pace and effort: moderate and adaptable depending on fitness level and route.
• Preparation: appropriategear and route planning.
• Distance: , which varies depending on goals and the length of the outing.
• Elevation gain: variable , from low to significant depending on the terrain.
• Objective: exploration, observing the scenery, well-being, and enjoying the experience.
• Required level: accessible to everyone, with no specific prerequisites.

Trail running, on the other hand, is a more demanding sport:

• Nature of the activity: running in natural surroundings.
• Pace and effort: sustained, generally at a high intensity.
• Preparation: specific physical training, effort management, and appropriate equipment.
• Distance: generally ranging from 10 km to over 170 km.
• Elevation gain : a central element of the sport, often significant.
• Objective: performance, athletic challenge, and pushing one’s limits.
• Required level: Good physical fitness is necessary.

Our Speck Sports Tip

We often say that hiking is the best way to get into trail running. It lets you explore the trails, develop your footwork in natural terrain, and fall in love with the mountains before picking up the pace.

Just starting out? Begin with a few beautiful days of hiking in the Vosges or the Alps. Do you enjoy a challenge and want to push yourself further? Start preparing for your first introductory trail run.