From City to Trail Running

February 12, 2026 | 3 min. read By Brooks Staff

Running is something you can do anywhere.

Whether you’re based in the city, are a well-seasoned trail runner, or are surrounded by gravel road, running on different surfaces has its benefits.

A great way to take your running to the next level is incorporating more than one surface per run. This will help move your leg muscles in different ways while also giving you a change of scenery. But what we don’t want to do is switch shoes mid run – that would be really inefficient.

Road running vs gravel running vs trail running

Most of us find a running surface and stick to it, and road running is the one that tends to be most convenient. It’s right outside your door, no matter where you’re based, so it’s easy access for most of us. The benefits of road running are immense, as you get a better bounce, helping you go faster, not to mention it’s predictable, so you know what to expect.

Trail running differs from road running in many ways, changing your whole running experience. Most notably, it makes your muscles work harder, while often being softer on your joints. This helps avoid some of the more common road running injuries, such as shin splints.

Gravel sits in the middle of these two terrains. It comes with the familiarity of road running, but the slight softness of trail running. This means it still uses different muscles, but you’re less prone to injury, as your form is more flexible to account for the uneven surface. It’s essentially a win-win for you and your muscles.

Benefits of gravel and hybrid running

If you’re a dedicated road runner, it can be tough to know how to start with hybrid, trail or gravel running. The best thing to do is go slowly and ensure you have the right gear. Pace tends to be a bit slower on gravel, letting you think more about form and posture, instead of speed and distance.

Combining different terrains with a hybrid running schedule can do wonders for your training. You’ll be working different muscles, discovering new run routes, and get to enjoy even more of the great outdoors.

How to train for trails in the city

If you want to add in more trail runs, but have less access to the countryside or specific trails, there are still things you can do to practice. These can get you in the mindset of running different surfaces, while still fitting into your routine. Adding parks and hills into your route to get used to a more varied terrain, and also incorporate treadmills. This allows you to practice the up and downhill runs that you might find out in the trails.

Many inner-city parks have dirt or gravel running paths open to the public, so exploring these is a good first step. Incorporating these routes can be a good way to find out how your body performs when it comes to hybrid running, while also allowing you to check if you have the right shoes. Ensure you have shoes with more grip and the protection needed for a rougher - and potentially muddier - terrain.

Stairs can also help get your core ready for when you do have the opportunity to go off road, as can adding in strength training. Both these help your muscles, making you ready to deal with those off road routes.

The Ghost Trail shoe is your go to for off road and gravel running. With all the comfort of the Ghost range, but with the technology from our trail ranges, this is a great adaptable shoe.

So if you are a devoted road running, or want something a bit different in your run route, thinking about trail and gravel routes is the way forward. You can reap the benefits of varied running surfaces, as well as add something a little different to your plan.