Trail running is growing in popularity across Canada as more people choose outdoor environments for their workouts. According to Statistics Canada, 27% of Canadians who participated in sports in 2023 reported running as their favourite type of physical activity.
Among those runners is Stephen Gleave, who logs 30 to 40 miles per week in Ontario’s Bruce County. Gleave includes trail running as part of his regular training, often using paths that cut through fields, woodland, and riverbanks.
“I run to clear my head, but I also run because it gives me a relationship with the land. When I’m outside, I’m not worrying about counting steps or keeping a certain pace. I like to observe what’s around me, I find it to be grounding,” says Gleave.
There are several health benefits related to outdoor physical activity, also known as “green exercise”. According to Stats Canada, working out in natural environments decreases cortisol levels, blood pressure, and tension, and improves mood better than indoor workouts. Running on uneven terrain also engages different muscle groups and requires a higher level of attentiveness than running on a flat surface.
Gleave’s route includes the trails that wind through the Carolinian forests inside his 100-acre farm in Ancaster. He notes that repeated exposure to the same trails over time can build a sense of comfort and familiarity that supports long-term consistency.
“There’s just something about going back to the same trail week after week, season after season. You get to know it. You get to see when things change, what’s growing, what’s not. You don’t get that sort of thing when you’re running in the same indoor environment,” he says.
In 2023, a report by the University of Ottawa revealed that moderate physical activity, such as trail running, can improve brain function. The research indicated that the cognitive benefits of moderate physical activity were 50% greater than those of intense physical activity, stressing that one does not need to push their limits to gain cognitive benefits.
The COVID-19 pandemic boosted interest in outdoor exercise, but data suggest the trend persisted. Parks Canada welcomed over 23 million visitors in 2023-2024, a 6% increase in trail use from the previous year (22 million in 2022-2023). In turn, some areas have increased the scale of trail maintenance efforts to keep up with demand.
Running outdoors does present some challenges. The nature of the weather, inconsistent surfaces, and low light can cause runners to modify the gear they bring and their expectations. But in doing so, these conditions can also support certain benefits. A 2024 report from Simon Fraser University found that many runners feel more engaged and satisfied on trails than on roads or the treadmill.
“You have to be present when you’re running outside. There’s no zoning out. That mental focus becomes meditative. You’re paying attention to the ground, the slope, and the conditions. It keeps you alert,” says Gleave.
There are also environmental factors that influence trail runner safety and performance. In some parts of the country, more attention has been paid to signage, wildlife monitoring, and trail maintenance as use has increased. Gleave, who runs early mornings and evenings after work, emphasizes the need for situational awareness. “You don’t need to push things to the extreme, you just need to understand the terrain and run with the environment, not against it,” he says.
Trail running continues to appeal to Canadians for physical and mental health reasons. Its growth also mirrors a larger trend toward outdoor recreation as a part of routine wellness. For runners like Gleave, the trails serve as both exercise space and a consistent part of daily life.
