Earlier this year, 62-year-old Karla Wagner placed second in the 100-mile division of the Grandmaster Ultras, an Arizona trail-running event designed for runners aged 50 and over. For most of her adult life, Wagner avoided running because it triggered her asthma. But when asthma medications improved, she added trail running to her fitness routine and became completely hooked in her early fifties.
The elation of running through natural beauty combined with the sport's supportive community motivated her to build up to 100-mile ultramarathons in her fifties. At age 60, she finished the Moab 240-mile ultra, a race through the canyons and deserts of southeastern Utah. "It's just amazing to me how far you can travel on foot," says Wagner. "And it's fun!"
What Is Trail Running and What's an Ultra?
Trail running takes place on dirt trails rather than paved roads or measured tracks. Races longer than a marathon (26.2 miles) are called ultramarathons, or "ultras." While some ultras are held on tracks or pavement, most follow trail routes, so ultrarunning typically refers to extra-long-distance trail running.
Trail running differs significantly from traditional road running in practice and culture. Trail races tend to be smaller and more intimate than large metropolitan road races. Trails lead runners through less-developed environments, often up mountains or across deserts, with rugged, hilly terrain. Walking on difficult stretches is an integral part of the sport, considered a lower gear that sustains longer outings.
According to consumer research from 2025, trail running is growing faster than road running. UltraRunning magazine reports that the number of runners who finished an ultra in North America nearly doubled since 2015, reaching 102,714 individuals last year.
The Appeal of Trail Running in the Second Half of Life
More runners in the grandmaster division are finding trail running later in life, like Wagner. They reap health benefits including improved cardiovascular health, greater bone density, and social connections, along with the enjoyment of running in nature. The slow-and-steady pace makes them feel energetic, strong, and accomplished.
Wagner, a retired OB/GYN doctor, believes that running and strength workouts have prevented the weakness and arthritis her mother suffered. "I'm kind of a poster child for osteoporosis, because I'm small, have a family history, and haven't done hormone replacement, so it's important to get weight-bearing exercise," she says.
Dr. Howard Luks, a New York-based orthopedic surgeon and trail runner, agrees: "Trail running in midlife is wonderful, and the balance and coordination demands are exactly what our aging neuromuscular systems need."
At races, grandmasters may be slower than younger frontrunners, but the category is robust. In 2025, runners aged 50 to 70+ comprised 22% of North American ultra finishes, according to UltraRunning.
Trail running rewards character traits developed through life experience, such as patience, adaptability, and resiliency. Longtime ultrarunner Andy Jones-Wilkins, 58, says, "You're going to have to deal with things not going as planned. I see a lot of younger runners who are fast but may not have the tools or experience to manage disappointment."
How to Safely Start Running Trails
Begin with a base level of fitness. While anyone with full-range mobility can try trail running, it's advisable to develop fitness through lower-impact activities like walking first. You should be able to hike briskly and break a sweat without significant discomfort before attempting to run.
Anyone with a history of medical issues, especially cardiovascular or orthopedic problems, should check with a doctor. A recent review of research concluded that extreme distance running can expose some individuals to cardiac risks.
Gradually Add Slow-Pace Running
Many would-be runners feel haunted by school coaches who pressured them to run fast miles or remember hyperventilating when they tried to run too fast. To avoid a repeat, start by hiking on a relatively flat, gentle route and run segments slowly, only as long as it feels manageable.
"Try running in tiny little bites, like, 'I'm going to run to that tree,'" advises Jones-Wilkins. "You might go out for an hour and only cover four miles, and that's fine!"
"Run slowly enough to hold a conversation," advises Luks. This keeps heart rate and respiration low enough to establish a sustainable pace. "For many starting in their fifties, that's barely faster than a walk. Walk-run intervals are the smartest entry point, and trails help naturally because the terrain forces you to slow down."
Dan Rague, a retired calculus teacher from Phoenix, Arizona, started running a decade ago in his fifties by hiking with his dog. "I wanted more of a workout," he recalls, "so I'd say, 'I'm going to run 100 feet and then walk until I get my wind back.'" Now 62, Rague runs trails three times a week, with training runs up to about 13 miles.
Start with Shorter Distances and Get to Know the Community
Dedicated ultrarunner Andre Lee, 55, of Tempe, Arizona, encourages new runners to join a trail-running group, explore local trails, and volunteer at a trail event. The next step is to sign up for a shorter-distance trail race, such as a half marathon. "Most events have generous cutoff times, so newbies can enjoy the trails without worry," he says.
Lee has finished over 200 ultras, some longer than 200 miles. "I've learned a lot about myself and gained confidence with each event," he says. But Luks cautions new trail runners to "pump the brakes on the ultra goal," explaining that an extra-long distance goal may sabotage consistency and adaptation. "The risk at any distance is the same: ramping up faster than tissues can adapt. The real danger is that injury or failure takes a runner out of exercising entirely. I'd rather see someone become a lifelong trail runner at comfortable distances than chase an ultra."
Train Your Body and Brain to Prevent Falls
Tripping and falling on natural hazards like rocks and tree roots may be the greatest risk, especially for older people. "Falling is a legitimate fear, but you can do a lot about it," says Jones-Wilkins. Practice carefully on the trail and supplement with exercises to improve balance and proprioception.
Gym workouts to improve agility, responsiveness, and power help your body react and recover quickly if you trip. These include one-legged poses, lateral hops, plyometric moves, and lower-body exercises like squats and lunges. Consult a qualified trainer for assistance. Lightweight trekking poles can assist on steep technical terrain; while running downhill, you can plant them like ski poles to avoid a fall.
Invest in Trail-Running Shoes and a Hydration System
You don't need trail-specific shoes when starting, nor expensive carbon-plated shoes. However, trail-running shoes provide greater traction and support on varied terrain like mud and scree. Older feet may feel better in more cushioned shoes that absorb impact. Avoid a too-snug fit because feet can swell on long outings, triggering blisters and bruised toenails.
Trail running usually takes longer than road running and goes into remote areas, so carry what you need. For longer outings, use a light runner-specific pack or belt that won't bounce; stock it with hydration, snacks, sun protection, basic first aid, and extra clothing layers in case of inclement weather. Hydration and fueling needs vary, but a general guideline is about 500 ml of water per hour mixed with 500 mg sodium (from an electrolyte mix) and about 60 grams of carbohydrate per hour after the first hour.
Be Mindful and Respectful on the Trail
Being attuned to the landscape while unplugged from devices heightens the experience. Keep your ears and eyes open, minimize amplified music or loud conversations, and practice Leave No Trace principles for trail stewardship. "There's something about running in nature that's kind of primal," says Rague. "I feel a part of it when I'm out there."
