Trail Running: Hiking 2.0
Thank you to Marlin, our physiotherapy student, for contributing this blog post!
Interested in trail running? Let’s talk!
Trail running is simply running off-road - typically on dirt trails, forest paths, and through rocky mountain terrain. It is an incredibly dynamic sport that is remarkably rewarding and doesn’t require a mountain of gear to start! Often trail runners can be seen in the midst of the woods, up to their ankles in mud with an ear-splitting grin. But can they really be having that much fun?
Hiking 2.0
If you enjoy hiking and the sense of freedom out on the trail, transitioning from running on pavement to running on our Northwest trails can be simple. It is well-known that being outdoors, in the natural environment can elevate your mood, well-being, and reduce stress. Moving through green spaces has also been shown to reduce negative and repetitive thoughts. While road running is often about achieving your best time and pacing, trail running can be slower paced and is more about an opportunity to explore, challenge your limits, and is a wonderful way to connect with our wild spaces. Trail running also involves a lot of walking! It’s okay to slow down and admire the view!
We are so fortunate to be surrounded by such world-class trails that are perfect for all levels!
One (muddy) step at a time!
Trail surfaces are unpaved and are full of roots, sand, and rocks. This can be intimidating when getting started but the variety of terrain is one of the greatest benefits in trail running. Navigating uneven terrain engages your mind, challenges your balance, and builds resilience. There’s no zoning out when out on the trail. It pushes you to stay present and mindful! Technical descents demand your full attention and because you always need to watch your footing, your mind naturally enters a flow state that can melt away everyday stress.
Trail running also trains your mind and body to be adaptable in different conditions. Each run is different than the last and can be a little unpredictable. Rain or shine, hot or cold, mud or snow, every change in condition will change your experience! When facing a difficult path or a steep climb, it reminds us that we don’t need to always focus on the big picture, we can just start where we are in this moment. It teaches us how to break down impossible obstacles into bite sized chunks (and small steps). Here, running becomes about possibility.
Easier on the joints while still building strength
Running on trails and challenging terrain builds a strong muscular system and builds strength in your core, ankles, and legs as the uneven surfaces require constant stabilization. The changes in elevation also create a strong aerobic capacity and leads to increased stamina in runners. Compared to running on pavement, trail running is easier on the joints as dirt and natural surfaces absorb more impact than concrete or asphalt. This reduced overall impact allows you to push harder for longer.
The welcoming community
The trail running community is one of the most welcoming and inclusive running communities you can find. There is space for all ages and all abilities, and it is a wonderful way to meet adventurous and motivated friends. Within the trail running community, there is a deep emphasis on exploration and endurance rather than pace or speed. Out on the trails, you are only ever competing against yourself and every time you show up for yourself, with consistency, you win! It is a group of people who knows that showing up is what matters, as our full imperfect selves.
And one of the best things about trail running….is a trail race!
Trail races are great ways to explore the island and meet the running community around you! They also always have the best aid station snacks! Each stop is an opportunity to fill up on different types of candy, Nanaimo bars, chips, pop, Gatorade, pickle juice, olives, and more. Trail runners often joke that trail racing is running from eating competition to eating competition but fueling is a serious business! It’s important to stay hydrated and energized out on the trail, and it’s important to fuel appropriately. And lastly, these races will have the best post-race celebrations! Celebrate your hard-earned success with live music, local craft beers, local coffee and hot food!
“Adopt the pace of nature: her secret is patience.”
Do you want to get out there? Explore the island and meet the running community with these amazing trail races! Held by local trail experts, made possible by incredible volunteers, and driven by passion and snacks!
Vancouver Island Trail Runs: https://www.islandtrailseries.ca/
And a quick video: https://www.youtube.com/watch?v=YmovjYep-uk&t=20s
Edge to Edge Marathon from Tofino to Ucluelet: Run along rolling hills and mixed terrain, with some road, trail, and forest sections. Admire the ocean views and quiet forested stretches that feel peaceful and wild. https://www.edgetoedgemarathon.com/
Photo Credit: Douglas Ludwig, Copyright: Douglas Ludwig Photography
Kusam Klimb: This is a rugged and highly challenging trail race hosted in Sayward Valley. Push yourself with either of two distances available: the Full Klimb: 26 km (1593 m elevation) or the Mini Klimb: 13 km (491m elevation). https://www.coastlineendurancerunning.com/kusam-klimb/
Photo credit: Nick Thornton (www.nickthorntonphoto.com)
Snowden: This grassroots race will have you running through the scenic Snowden Demonstration Forest just outside of Cambell River. This race is known for some of the softest ground you can run on and its beautiful scenery of Strathcona! Try either the 11 km (170 m elevation) or the 26 km (485 m elevation) distances! https://raceroster.com/events/2026/112890/snowden-trail-race
Photo Credit: Bonnie Draginda, 2025
Devil’s Ladder: Run this rugged and challenging mountain route in Cumberland which takes you through the spectacular Cumberland Forest up to panoramic ocean views. Challenge one of three distances: the 15 km Fun Run, the Dirty 30 or take on the Full Send 50 km (1900 m elevation). https://devilsladderultra.com/
Photo credit: Lorenz Jimenez
Cumby: Challenge yourself with this technical run in held in Cumberland across streams, through coastal rainforest with beautiful views of the Baynes Sound and Georgia Strait! The Cumby motto for 2026 is “a hill for every racer”! Three distances are available: 8.5 km (210 m elevation), 16 km (357 m elevation) or 25 km (545 m elevation). https://thecumby.ca/
Photo Credit: Deb Rolston
Finlayson Arm: Through ancient old-growth forest, over demanding technical ground, and up steep ascents, the Finlayson arm will push you to your limit! Choose between the 28 km (1341 m elevation), 50 km (3071m elevation) or the incredible 100 km (2962 m elevation) race! https://www.coastlineendurancerunning.com/finlayson-arm-races/
Photo Credit: Matt Cecil. Lindsay Cristante running through Finlayson Arm, with a smile.
Hill Billy Hustle: Held annually in Nanaimo, run over the scenic and challenging slopes of Mount Benson across rocky bluffs and up staggering elevation. The three races distances include: 17 km (1000 m elevation), 35 km (1600m elevation) and if you’re feeling spicy, 50 km (2800 m elevation). In the 50 km you tackle the mountain twice (cause once isn’t enough)! https://www.hillbillyhustle50.com/
Sooke Hills: Run with spectacular views of the Sooke river and over technical terrain with challenging climbs across Mt Empress, Monument Mountain, and Mt Quimper! Pick either the 25 km (900 m elevation) or take on the three summit challenge with the 50 km (2000 m elevation) run.
Perseverance: In Cumberland, bounce across wooden bridges, race along old mining trails and up twisty single-track mountain tracks. Choose between the 12 km (435m elevation) or the 3 km (57 m elevation) options! https://www.perseverancetrailrun.com/
Keep an eye out for the mystery race in Nanaimo called Fletcher’s Challenge – currently on hold but may return in 2027!
Hope to see you on the trails!
A big thanks to Marlin for her contribution - we hope you enjoyed it as much as we have!
