Philadelphia might be more known for its historic landmarks and bustling city life, but it's also home to some of the most scenic and accessible trail running spots in the region. Whether you're seeking a peaceful escape from the urban grind or a challenging terrain to mix up your running routine, the greater Philadelphia area offers a diverse array of trails perfect for runners of all levels. From the rugged trails of Wissahickon Valley Park to the serene beauty of Pennypack Park's trails along the creek, there’s a little bit of something for everyone. Ready to get out and explore some trails? We put together 10 tips for trail running:
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Start Slow: Trail running requires more energy and different muscles than road running. Start at a comfortable pace to adjust to the uneven terrain and avoid injury.
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Watch Your Footing: To paraphrase the words of a local trail running group (Hey Chasing Trail!), it's the little things that will get you. Keep an eye on the ground for roots, rocks, and other obstacles. Practice lifting your feet slightly higher than on the road to avoid tripping and consider investing in trail shoes to help you with traction.
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Shorten Your Stride: Shorter strides help you maintain balance and conserve energy on uneven terrain. It also makes it easier to adapt to sudden changes in the trail.
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Strengthen Core and Lower Body: Trail running engages your core, quads, glutes, and stabilizing muscles. Incorporate strength training exercises to improve stability and power.
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Focus on the Uphills: Shorten your stride, lean slightly forward, and use your arms for balance when running uphill. Remember - it's ok to walk! Hiking uphill can sometimes be more efficient than running.
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Master the Downhills: Let gravity assist you on the descents, but don’t overstride. Stay loose - keep your body aligned, knees slightly bent, and stay light on your feet to maintain control.
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Wear the Right Shoes: Trail running shoes offer better grip, stability, and protection against rocks and roots. Choose shoes with enough tread for the type of trail you’ll be running. We carry trail shoes in all of our stores or you can shop our full selection anytime online!
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Stay Hydrated and Fueled: Depending on the distance and difficulty of the terrain, trail runs can take longer. Be prepared! Use a hydration pack or handheld bottle, especially on longer or remote runs, to carry water and snacks.
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Research the trails and learn to navigate: Trails can be poorly marked or confusing. Familiarize yourself with the route, carry a map or GPS device, and be aware of the trail’s difficulty and distance. Don't forget to let someone know where you are going before you head out - especially if you are going solo.
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Respect the Environment: Stick to marked trails, avoid damaging plant life, and carry out any trash. Trail running has a close connection with nature, so it’s important to protect it.
Shop PR Online, visit any of our store locations or drop us a line for more trail running tips, information on trail running shoes, and recommended trail running spots in the area. We'll see you out there!
PR Center City: 1711 Walnut Street, Philadelphia, PA
PR University City: 3621 Walnut Street, Philadelphia, PA
PR Manayunk: 4358 Main Street, Philadelphia, PA
PR Glen Mills: 505 Glen Eagle Square, Glen Mills, PA