How do I find joy in slow or short trail runs?

Why We Struggle to find Joy in Slow or Short Trail Runs

Let’s be honest—trail running culture can sometimes feel like it’s all about distance, elevation, and pace. Social media is filled with summit selfies, ultra race medals, and GPS screenshots of 20-mile adventures. So when your run is short, slow, or both, it’s easy to feel like it doesn’t “count.”

But here’s the truth: not every trail run needs to be epic to be meaningful. In fact, some of the most joyful, grounding, and restorative runs happen when we intentionally slow down or keep it short. The challenge is learning to see the value in those moments—especially when our inner critic (or Strava feed) says otherwise.

So how do you find joy in slow or short trail runs? Let’s explore that together.

The Hidden Beauty of Slowing Down

Imagine this: You’re on a winding trail through a pine forest. The sun is low, casting golden light through the trees. You’re not chasing a PR. You’re just moving—breathing, noticing, being. You hear birdsong, feel the crunch of leaves underfoot, and catch the scent of damp earth. This is the kind of run that feeds your soul, not your stats.

Slower or shorter runs give us the chance to:

• Connect with nature more deeply — When you’re not focused on speed, you notice more: the way the light hits the moss, the sound of a distant stream, the tracks of a deer.
• Listen to your body — Slower paces allow you to tune in, not push through. You can adjust your stride, breathe more fully, and avoid injury.
• Reduce stress — Without the pressure of performance, trail running becomes meditative. It’s a moving form of mindfulness.
• Build consistency — Short runs are easier to fit into busy schedules, which helps you stay active and motivated over time.

In other words, slow and short doesn’t mean less—it often means more of what really matters.

How to Shift Your Mindset and Embrace the Experience

Finding joy in slower or shorter trail runs often starts with changing how we think about them. Here are a few mindset shifts that can help:

• Redefine success — Instead of measuring success by distance or pace, measure it by how you feel. Did you enjoy yourself? Did you notice something beautiful? Did you show up?
• Let go of comparison — Your run doesn’t need to look like anyone else’s. What matters is that it’s meaningful to you.
• Remember your ‘why’ — Why did you start trail running in the first place? For most of us, it wasn’t about speed—it was about freedom, nature, and joy.
• Practice gratitude — Every run is a gift. The ability to move your body through wild places is something to be thankful for, no matter the pace.

One runner I coached, Sarah, used to beat herself up for walking during her runs. But once she reframed walking as a way to enjoy the trail more—not a failure—she started looking forward to her runs again. Now, she says her favorite moments are the ones where she pauses to watch the wind move through the trees.

Practical Tips to Find Joy in Every Trail Run

It’s one thing to understand the value of slowing down. It’s another to actually enjoy it. Here are some practical ways to make your slower or shorter trail runs more joyful:

• Leave your watch at home (or hide the screen) — Free yourself from the numbers. Run by feel, not by pace.
• Pick scenic or playful trails — Choose routes that delight you. A winding forest path or a trail with fun terrain can make even a 20-minute run feel like an adventure.
• Run with a friend or your dog — Companionship can shift your focus from performance to connection.
• Make it a photo run — Bring your phone and stop to capture moments that catch your eye. It turns the run into a creative experience.
• Try a theme — Run with a focus, like noticing five different bird calls or finding the most colorful leaf. It sounds silly, but it works.
• Use music or nature sounds — A calming playlist or the sound of a babbling brook can enhance the sensory joy of the trail.

One weekend, I set out for what I thought would be a quick 3-mile loop. I decided to stop and take a photo every time I smiled. By the end, I had 11 photos—and a renewed love for the trail. That run took longer than usual, but it filled me up in a way that a faster run never could.

What If You’re Still Not Feeling It?

Some days, even the most beautiful trail can’t shake off the feeling that you’re “not doing enough.” That’s okay. Here’s what to try when joy feels out of reach:

• Mix it up — Try a new trail, run at a different time of day, or bring a friend. Novelty can reignite your motivation.
• Set a micro-goal — Instead of focusing on distance, aim to notice three things you’ve never seen before or run for 10 minutes without checking your watch.
• Journal after your run — Write down how you felt, what you noticed, or what you’re grateful for. This helps reinforce the positive aspects of the experience.
• Give yourself permission to walk — Walking is not quitting. It’s part of the trail running experience. Embrace it.

Remember, joy doesn’t always come instantly. Sometimes it shows up quietly, in the middle of a breath, or at the end of a muddy climb. Be patient with yourself. The trail will meet you where you are.

Conclusion

Slow or short trail runs aren’t lesser—they’re just different. They offer a chance to reconnect with why you started running in the first place: to move, to breathe, to feel alive in nature. When you let go of expectations and embrace the experience, you open the door to a deeper kind of joy—one that isn’t measured in miles or minutes, but in moments.

So next time you lace up, ask yourself: What if today’s run didn’t have to be fast or far to be enough? What if it could just be… joyful?

Try it. You might be surprised by what you find.

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