Gravel running - what is it and what does it involve? Where and how to run?
Running in the city is fine, but… how long can you keep clocking up the same metres over and over again on pavements and asphalt ;)? If you’ve had similar thoughts, sooner or later it’s worth taking an interest in the world of so-called gravel running. If this is the first time you’ve heard the term, have a look at the text below. It may well come in handy for you.
What is gravel running, what benefits does it offer, how is it different from trail and road running, and how do you get started? Let’s find out.
What is gravel running?
Gravel running (GRVL for short) is a hybrid sport that combines running on hard surfaces (asphalt, pavement) with running on what you could call light terrain (gravel paths in parks, country and forest roads, and similar routes).
Looking at the name itself, it’s not hard to guess that it came - or rather rolled in - from gravel cycling, which popularised the idea of one versatile setup for many different surfaces. The growing popularity of this style of running comes from, among other things:
- boredom with the monotony of urban running,
- the desire to be closer to nature (but without the risks and technical traps of trail running),
- the arrival of dedicated gear, namely gravel shoes.
How is gravel running different from trail and road running?
- Road running means hard, predictable asphalt and tracks, so… you know exactly what’s under your feet.
- Trail running, on the other hand, often means difficult, technical mountain terrain - full of rocks, roots, mud and plenty of unpredictability.
You could say gravel fills the gap between the two and sits somewhere in the middle. It mixes surfaces, but mostly the less technical ones (gravel, country and forest roads, park paths). In practice, that makes it safer and more accessible than trail. At the same time, it’s gentler on the joints than concrete. It takes the best from both worlds: the accessibility and flow of road running, plus contact with nature and softer ground. All without the technical difficulty you get in the mountains.
Where do you run gravel? An overview of locations, terrain and surfaces.
We’ve already touched on this, but the topic is important enough to deserve its own paragraph. Terrain for this kind of running includes typical surfaces such as gravel roads and paths, country and forest roads, gravel tracks, compacted park paths, and the stretches of asphalt or pavement that connect them.
What you won’t find are technically demanding features such as dense roots, huge rocks, steep rocky descents or deep mud. The surfaces are usually even or only slightly uneven, but still runnable at a steady rhythm. One characteristic feature of gravel running is how the surface changes within a single route. In practice, that means during one training session you’ll cover both unpaved terrain and hard surfaces.
In Polish conditions, you’re in luck, because gravel-friendly locations are literally just around the corner. Look for them on the outskirts of towns and cities, in parks, or along rivers and bodies of water, for example.
How should you start your gravel running journey?
We hope the description above has already tempted you. Because if it hasn’t, the rest may turn out to be unnecessary ;).
Ease into this discipline. If your training so far has mainly been on asphalt, swap one session for a shorter run on mixed terrain. At the beginning, choose easy, compact surfaces (a park, an even dirt road) before moving on to looser gravel. Also cut the distance by about 20 - 30% compared with your usual road run, because terrain puts more strain on the muscles.
Run by feel and pace, not by watching the clock. And don’t get discouraged if at first it feels slower and harder - that’s completely normal and it passes as you adapt.
Running technique off-road - how to run on uneven ground without hitting the deck?
Running on uneven terrain has its own rules. Remember to shorten your stride and increase your cadence on uneven sections (a shorter stride gives better stability). Also, scan the route* by looking at least a few metres ahead. Place your feet down confidently and flat, staying especially alert on loose gravel, sand and steep sections. On top of that, use your arms and torso as well to help maintain balance.
* Uneven or wet ground increases the risk of trips, falls and ankle twists - especially on loose gravel and as fatigue builds.
And remember not to focus solely on your running pace (and especially not to compare it with your road running results).
How do you prepare for this kind of activity? Shoes, gear and route choice.
The foundation won’t come as a surprise, because it’s of course the right running shoes. In practice, so-called hybrids work best, allowing you to move efficiently over both asphalt sections and trail stretches. When buying, pay attention to whether they have:
- decent cushioning (but not too much),
- a suitable tread (one that grips on gravel but doesn’t get in the way on asphalt),
- a solid yet breathable upper (it should be airy and resistant to damage).
What matters in gravel running besides shoes? You’ll need breathable technical clothing suited to the conditions. And on longer routes, a running vest or belt for water and essentials. In summer, add sun protection, and at dusk reflective elements, because dirt roads rarely have lighting.
What are the benefits of gravel running?
A huge advantage is the soft, natural surface, which significantly reduces the load on the joints and in this way lowers the risk of overload and injury. Uneven ground also forces your stabilising muscles to work, which helps strengthen the ankle joints.
Many runners point to the lack of monotony as a major plus, something that is so typical of standard road running. Contact with nature, in turn, has a very positive effect on mental comfort.
Getting ready for your first run on gravel? With SMMASH clothing, it’ll go better.
Be sure to visit our online store for gear that also works perfectly well for this kind of activity. We especially recommend our running shirts and running shorts. But beyond those, you’ll also find many other high-quality sportswear options - made locally here in Poland.
