Road runners and trail runners may appear to be part of two different worlds. One group chases splits on smooth pavement, the other tackles varied terrain. From training grounds to gear choices, each has its own traditions—but are they really as different as we think?

Despite their differences we found striking similarities between the two groups. From daily habits to training volume and even physiological markers, road and trail runners oftentimes are more similar than you think. There is one defining characteristic, however, that distinctly separates these two groups and shapes the way they train, race, and perform.

For this study, a "Road Runner" is a COROS user who completes over 50% of their activities as a "Run" activity. Similarly, "Trail Runners" are COROS users with over 50% of their activities being trail runs.

Early Risers

We found both groups of runners tend to avoid sleeping in, making sure they have enough daylight to squeeze in their training runs. Trail runners tend to wake up around 6:38 AM, just one minute earlier than road runners at 6:39 AM. They also get get nearly identical sleep, with trail runners squeezing in just a few extra minutes (7 hours 22 min vs. 7 hours 18 min).

A Common Beat

One thing all runners have in common is their resting heart rate. COROS measures it first thing in the morning—before you even roll out of bed. For most runners, that magic number is 55 BPM. In fact, they’re nearly twice as likely to clock in at 55 than any other number.

Skipping the Midday Run

Each percent represents a specific number of COROS users who run roads or trails. For example, 8% of COROS users who run roads start between 6-7am

When it comes to training timing, both groups prefer morning and evening runs. Road runners typically are out for an earlier start, with 24% of all runs beginning between 6 and 9am. Trail runners are about two hours behind, with 26% running between 8 and 11am. In the evening, both groups follow a similar pattern, with 26% of road and 24% of trail runners heading out between 4 and 7pm. The thing that both groups steer clear of? Lunchtime runs. Whether due to work schedules, heat, or a full stomach, only 9% of road runners and 12% of trail runners depart between noon and 2pm.

Mileage Match-Up

Road runners hit the pavement for an average of 4.4 miles per run, lacing up about 4.3 times a week. Trail runners go longer—6 miles per run—but a little less often at 3.8 times per week. While trail runners tend to run more miles per week on average, the top 1% of each group are about the same; you're just as likely to find a trail runner who runs 50 miles per week as you are a road runner.

Hitting Their Peak

When it comes to aerobic fitness, trail runners tend to push higher, with an average Base Fitness of 135 compared to 108 for road runners. There is also more variation in fitness for trail runners, with a 24% wider range of fitness values compared to road runners.

Seasonal trends also play a role—trail runners hit their peak in August, benefiting from long summer training blocks in the mountains. Road runners, on the other hand, peak most often in September, aligning with fall marathon season. During the winter months, road runners tend to maintain fitness, while trail runners see a more noticeable drop-off, possibly due to seasonal conditions limiting trail access.

Each percent represents a specific number of COROS users who run roads or trails. For example, 12% of COROS users who run trails will peak in August.

The Major Difference

The biggest difference between road and trail runners? Their attitude toward indoor training. Road runners log more than four times as many treadmill sessions per year as trail runners—averaging 13.3 sessions annually compared to just 3.2. For road runners, the treadmill offers a reliable escape from bad weather and slick streets. Trail runners? They’d rather face the elements than swap dirt for a moving belt.

Together On the Run

Road and trail runners may have their differences, but at their core, they're far more similar than it may seem. Their habits, training volume, and even heart rate align in ways that might surprise many athletes. And despite the extreme difference training environments, these two communities are equally dedicated to achieving their goals.