There are times when the pavement just pushes you away. When the city gets too close, too loud, too much. And so, without thinking too much about it, you find yourself looking for a trail. Not a hard one, not one to prove anything. Just one that takes you somewhere else—even if only a few kilometers away. One that brings you back inside.
In a world that demands speed, precision, and performance, choosing slowness becomes a radical act. And walking or running through nature—in the quiet of a forest, along the edge of a stream, or among the roots of a beechwood—is one of the simplest, most accessible ways to do it. You don’t need to go to Tibet or book a week-long detox retreat in Umbria (though that wouldn’t be the worst idea). You just need a trail. And a bit of time.
Running (or Walking) in Nature Is Good for You—Even When You Don’t Know It
The benefits of running or walking in nature are well-documented: reduced cortisol levels (that’s the stress hormone), lower blood pressure, better mood, and improved sleep. There’s a growing interest in “forest bathing”—a practice that started in Japan under the name Shinrin-yoku, which involves intentionally immersing yourself in the forest as a form of therapy.
But you don’t need to meditate with an oak tree to feel better (though you could try, who knows). Simply walking or running in a natural environment can trigger a physical and mental response that eases anxiety, sharpens focus, and balances your mood. Science backs it. Your body knows it.
Light Trail Running: The Experience Before the Performance
Picture yourself climbing a soft trail, light filtering through the trees, the scent of moss hitting you square in the chest. Every step is a micro-adjustment, a dance between stones and roots. You’re not chasing a pace per kilometer. You’re chasing presence. You’re trying to feel like part of the landscape—not as a conqueror but as a guest. That’s where light trail running makes sense: it’s not competitive, it’s not vertical racing. It’s an act of presence.
Anyone can do it. Even if you’ve never run before, even if all you want is to hike uphill, stop every now and then, and take in the sounds around you. Green running—or mindful trail running, as some call it—is more of a sensory experience than a training session. And that’s exactly why it works. If you want a guide on how to do it, we’ve already talked about it here.
Where to Go? A Few Easy Trails (Even While on Vacation)
If you’re on vacation or just looking to explore, here are some ideas:
- Parco Nazionale delle Foreste Casentinesi: Between Tuscany and Emilia-Romagna, wide shaded trails perfect for walking.
- Sentiero degli Dei (Amalfi Coast): Breathtaking views, gentle climbs, and scenic descents.
- Val di Funes (South Tyrol): Dense woods and open pastures under the Odle peaks—ideal for slow-paced trail runs.
- The Hills of Monferrato or the Langhe: Tamed nature, still wonderfully welcoming.
- Wild coastal paths like Parco del Conero or Castel Fusano’s pine forest (Rome): Running between trees and the sea hits something primal.
Even a city park, in the end, can be your little ritual of unplugging.
What to Bring: Just the Essentials
When there’s no stopwatch involved, most gear can stay home. But a few things matter:
- Lightweight trail running shoes with good grip.
- Water: if the route is long or remote, bring a soft flask or bottle.
- Breathable, light clothing, with an extra layer if you’re gaining elevation.
- Phone (for emergencies—not for scrolling).
- Optional: an energy bar or some dried fruit.
And if you’re leaning into the poetic side of things, bring a small notebook or use your Notes app—some of the best ideas come while sitting on a mossy rock in the shade.
When Nature Gives You Back to Yourself
There’s a moment, deep in the woods, when you realize something’s shifted. Maybe you’re still running. Maybe you’ve stopped to look at a leaf, or at an insect you don’t recognize. But inside, something’s cleared up. You’ve stopped chasing. And started walking (or running) alongside yourself.
Light trail running, green running, slow walking in nature—call it what you like. It’s an ancient practice that takes us back to when we were human before we were citizens. A reminder that your body is made to move. And your mind, to breathe.
Even just for an hour. Even just for one trail.