Why Walking Is Totally Fine in Trail Running

Earlier this week, I received a text from someone thinking about signing up for one of our races.

It was the kind of message I’ve seen many times before.

He was excited about the idea of running a trail race, but had one concern. He was worried he might embarrass himself. His exact question was whether it would be obvious if he had to walk some of the hills.

I smiled when I read it.

Because if there is one thing almost every new trail runner misunderstands, it’s this: walking hills is completely normal.

In fact, outside of the top runners, it’s often the smartest way to move through a trail race.

Trail running is not road running in the woods. The terrain changes everything. Steep climbs, loose footing, winding singletrack, and uneven ground force you to adjust your effort constantly. Trying to run every step like you might on a road race is usually the fastest way to burn yourself out.

The runners who do well on trails learn something simple pretty quickly. They settle into a steady effort. When the trail tilts up sharply, they hike the climb, keep their breathing under control, and then start running again when the trail levels out.

It’s less about speed and more about rhythm.

That’s exactly what I told him in my reply.

I said all you need is a steady, consistent pace. Walk the hills if you need to. Most people will be doing the same thing anyway.

And then I added something that I think is one of the best parts of trail racing.

No one cares.

That might sound harsh at first, but it’s actually freeing.

Trail races tend to have a very different culture from road races. The ego is smaller. The expectations are looser. People show up for the challenge, the scenery, and the experience of being out there together.

If you walk a climb, the runner behind you probably will too. If someone passes you on a hill, there’s a good chance you’ll see them again later when the trail flattens out.

Everyone is simply trying to move forward.

I’ve watched this play out many times at the events we host through St. Croix Running Company. Runners hike a climb together, share a quick laugh about how steep it feels, and then spread out again on the descent. It becomes part of the rhythm of the day.

Some of the best conversations happen on those climbs.

And the funny thing is that walking hills is not a sign of weakness. It’s often a sign that someone understands the game. Experienced trail runners know that conserving energy on the climbs lets them keep moving later in the race.

It’s patience. Not surrender.

So if you’re thinking about trying your first trail race and you’re worried about walking, here’s my honest advice.

Check your ego at the door and go.

You’ll see runners hiking and climbing. You’ll hear people laughing about it. You might even find yourself chatting with someone halfway up a hill who becomes a new running partner by the time you reach the top.

Trail running has a way of leveling things out. Not just the pace, but the people.

Out there, nobody is keeping score of how many steps you run versus walk.

They’re just glad you showed up.