9 Tips for Running on Gravel That Helped Me

Gravel roads will cause you to get tired faster and sweat more than you regularly do. Don’t take this as a sign of going soft and try to prove otherwise.

It’s only your body’s way of getting used to the new knobbly surface. Therefore, you should go for short distances at first to get your body accustomed to the effort.

Trail shoes are better suited for gravel roads than regular running shoes. They’ll have a better impact on the ground.

Plus, they won’t get worn out from the hundreds of tiny rocks. There are a lot of high-quality trail shoes on the market that suit both men and women.

Other than their robust build, trail shoes protect your ankle from sudden rolls, which is a common occurrence in gravel running.

Additionally, these shoes increase traction against the ground, which will be useful in wet weather.

Gravel roads require more effort to run than regular, soft ground. So, you may find yourself tired after a few minutes and tempted to bend your body forward.

A lot of runners do this to relieve the strain off their lower back. However, this posture will prevent your lungs from getting all the oxygen it needs.

Therefore, you should always make sure to keep your back straight while running. If you need to, you can swing your arm to adjust your body. No matter what you choose to do, avoid hunching forward as much as you can.

Gravel roads are full of tiny sharp rocks that’ll slow your steps down. They can also get stuck in the front of your shoe, which will be hard to deal with at the moment if you’re speeding. That’s what you should try to avoid by keeping your toes facing up.

Upright running will protect your feet and heels from sliding out of the shoes. Not only that, but it’ll also ensure that you steer clear from rocks lodging into your soles.

You may perceive cotton as a comfortable material to wear, but it’s not the right choice for running because of its slow drying.

In the case of gravel running, you’ll be sweating more than you usually do. Therefore, you should go for moisture-absorbing materials to wear. Merino wool may be a good option in this case.

This doesn’t only apply to your outfit, but also to your socks and layerings. If you’re running in rainy weather, you can include a windbreaker in your attire.

We also recommend that you wear your clothes in layers so you can take a piece of clothing off if it’s too hot. On the other hand, getting cold won’t be an issue because you’ll have extra layers.

When running on loose grounds or gravel roads, your primary focus should be balancing yourself.

This ensures you won’t land on the rocks in the wrong way, which serves as a health risk for your joints. Balancing yourself includes knowing how to jump and how to land your feet on the rough surface.

You can do that by including some single-leg exercises in your daily workout. They’re meant to improve your balancing. You could also incorporate some coordination exercises into the plan.

If you’re only used to running on smooth roads, running on gravel may mess up with your footing at first.

The pebbles or rocks on the ground may serve as an obstacle. That’s why you should know the right running technique for these kinds of roads.

For starters, you should practice fast, short steps. That way, your feet have less contact with the gravel, which enables you to continue running better.

You can use an agility ladder for this kind of training. Additionally, you should keep your feet close together in small jumps when running.

Going for wide steps may cause an imbalance if your feet hit a ground bump.

If you’re going on a long trip, you may want to take your precautions, in case you get hurt.

A first-aid kit for running should include bandages, athletic tape, and emergency medicine. Running injuries are usually not serious.

However, the sharp rocks can cause blisters, which can be painful to endure while running.

Needless to say that you should always carry water on running trips. Dehydration holds more health risks than any minor injury. Plus, your body will need to compensate for the fluids you lose when sweating.

If you’re a frequent runner, you probably know what running without warming up feels like. The body gets exhausted much faster, and the dizziness starts to hit shortly after.

It’s the same case when jogging on gravel, but it adds more strain on the body because the running surface isn’t as smooth.

Therefore, you should always warm up before going running on a gravel road. That way, you allow your body to prepare itself for the hard work.