Trail running has been steadily gaining traction, and Canada’s terrains are well-suited for it. Unlike road running, trail running invites participants into forests, mountains, and outdoor environments, offering a physical challenge and a deeper connection to nature. As more organized trail races come up and more recreational runners find adventure off the pavement, this type of running is becoming a way of experiencing the wild in its rawest state.
One of the biggest benefits of trail running is its effect on overall fitness. Running on uneven terrain engages more muscle groups than flat surface running, developing strength, balance, and endurance. Studies show that trail running can reduce the risk of overuse injuries from pavement pounding. Also, the mental health benefits are significant. Outdoor activity has been associated with lower stress levels, reduced anxiety and improved overall mood, according to research from the Canadian Mental Health Association. The peace and beauty of nature can be meditative, helping runners shake off the pressures of the day and connect with the rhythm of their movement.
In addition to physical and mental benefits, trail running cultivates a deep appreciation for conservation. For the many runners who find themselves stewards of the land, understanding the trail and the ecosystem is paramount. Organizations such as the Canadian Parks and Wilderness Society (CPAWS) and the Nature Conservancy of Canada promote responsible recreation for those who venture outdoors by staying on marked trails, refraining from littering, and contributing to reforestation.
Stephen Gleave, an avid trail runner and conservationist in Ancaster, Ontario, is well aware of this connection. He runs 30 to 40 miles a week and feels the shift of seasons on his 100-acre farm, with its Carolinian forests. To restore the forest’s natural diversity, he has planted native trees, including Tulip trees and Kentucky coffee trees, and has taken an active interest in conservation.
“When you run the same trails season after season, you can see the delicate balance of our ecosystem,” says Gleave. “It makes you want to preserve it for future generations.”
If you want to add some trail running into your life, Canada has no shortage of options. Ontario’s Bruce Trail, the country’s oldest and longest marked footpath, provides spectacular views along the Niagara Escarpment. British Columbia’s West Coast Trail provides isolated, rugged coastal terrain for runners, while Alberta’s Banff National Park boasts alpine trails with sweeping views of the mountains. Every region brings its own ecosystems to explore, reinforcing the idea that trail running is about immersing yourself in nature.
One way to improve the trail running experience is through cross-training with similar outdoor activities. Fly fishing, for example, offers a meditative, slow-paced balance to running. Rivers such as Ontario’s Saugeen River present some great bass, trout, and muskie opportunities for anglers while also focusing on the importance of water preservation. Fishing can promote an awareness of watershed health through knowledge and experience with how environmental changes affect aquatic life, and runners who fish typically become better informed.
“Standing in a river, waiting for a fish to take your line, is the polar opposite of the speed of running a trail, but it teaches patience and awareness of your surroundings. They both remind you of the need to respect land and water,” says Gleave.
As more Canadians take to outdoor recreation, the responsibility of protecting areas of nature becomes pressing. Trail runners can preserve the land by being conscientious trail users. Sticking to marked trails reduces erosion, leaving wildlife alone sustains the ecosystem, and helping with reforestation or cleanup initiatives keeps Canada’s trails clean. With the right mix of adventure and stewardship, trail running can be a personal adventure and service to the land. Whether you are putting down miles in a forest or pausing to admire a rushing river, it is a reminder of the wild spaces that make Canada unique and the need to protect them for generations.