Forest Running Feels Easier? A Study Found 182 m More at the Same Effort
💡 Key Summary
✅ This weekend, try an easy run in a local park or on a wooded path
✅ In the study, forest runners covered about 182 m more at the same effort and felt better and keener to run again
✅ It was a small one-time test with 47 people, so don't read it as "forests make you faster"
"Running in the woods just feels easier." You've probably heard that, and wondered whether it's a feeling or something real. This post is for runners curious about forest running: we sum up a study published in October 2026, in plain words (as of November 2026).
1. What Did the Forest Running Study Do?
Researchers at Loughborough University in the UK shared their results in October 2026. Forty-seven healthy adults aged 18 to 31 ran or walked for 30 minutes twice: once on a forest circuit and once in an urban industrial area.
Both times, they were asked to aim for a comfortable 4 out of 10 effort. So the test compared distance while keeping how hard it felt about the same.
| Measure | Forest | Urban |
|---|---|---|
| Distance in 30 min | about 4,118 m | about 3,936 m |
| Felt effort (of 10) | 4.3 | 4.4 |
| Avg heart rate | about 158 | about 158 |
Same felt effort, longer distance. Curious, right?
2. How Much Farther at the Same Effort?
The gap was about 182 m, or roughly 4.6%. Felt effort and heart rate were nearly identical, so it's fair to say "a bit farther for the same effort." It's not a huge difference, though.
This test can't tell us why. It could be the scenery, the mood or the feel of the ground, and each would need its own check. So treat it as "a trend showed up," not "the forest works magic."
The researchers made clear this doesn't show forests build fitness. The forest loop also had uneven ground, so it may not apply to every trail.
Same effort, farther distance? Maybe the trees gave you a little push!
3. Mood and "I Want to Run Again" Were Higher, Too
The bigger gap was in the mind. After forest runs, people scored higher on enjoyment, mood and wanting to exercise again.
| Question | Forest | Urban |
|---|---|---|
| Would repeat soon | 77.4% | 30.6% |
| Would repeat in a year | 71.5% | 21.0% |
One caution: these numbers show how much people wanted to, not how often they actually ran. It was one short test, so we can't say it lasts.
Green exercise and mood have been linked before. A 2010 analysis of 10 UK studies with 1,252 people found that short outdoor activity in nature improved mood and self-esteem. For more on why running lifts your mood, see our runner's high guide.
💡 Tip
Just once, skip the stopwatch and run at a "can talk in full sentences" pace on a wooded path. A comfortable day makes the next run easier to start.
4. An Easy Park or Forest Run This Weekend
No forest nearby? No worries. A neighborhood park, a tree-lined stream path or a loop by a school field all work. What matters is picking a place you actually want to go.
A nearby park or loop trail is plenty. In late October 2026, Seoul named 110 autumn-leaf routes (167 km total) along streets, streams, parks and trails. For route ideas, see our autumn running courses guide.
- Keep it slow: stay at an easy-run pace where you're not breathless
- Watch your feet: shorten your stride over leaves, roots and stones
- Daylight only: wooded paths get dark early, so finish before sunset
- Use time, not distance: just aim for 30 minutes
⚠️ Caution
Wet leaves and steep downhills make ankle sprains more likely. Slow to a walk, and stop and get help if you feel dizzy, have chest pain or break out in a cold sweat.
Put your forest-run distance next to your usual route and your body gives you its own answer. In Wittiz, a more fun and smarter running app, set a goal like "one park run this weekend," then compare distance and pace with your usual route in the report. The jelly you earn for dressing up Moongti is a nice little bonus.
Frequently Asked Questions (FAQ)
Does running in a forest really feel easier?
In the study, felt effort and heart rate were nearly the same on forest and urban routes, while distance was a bit longer in the forest. So it's closer to "slightly farther for the same effort." Individuals vary, so it's not guaranteed.
Does forest running improve my times?
That's hard to say. The gap was about 182 m, and the researchers said it doesn't show forests improve fitness.
Are parks or riverside paths okay without a forest?
The study compared forest and urban routes, not parks or rivers directly. Still, other research links green and watery spaces to better mood. Pick a route you enjoy.
Wrapping Up
In a small test, forest paths helped people go a bit farther at the same effort and enjoy it more. Treat it as a hint for choosing a route you want to head out on, not a way to chase PRs.
This weekend, try an easy 30 minutes on a nearby park path. Moongti will crunch through the leaves right beside you!
Try it for yourself in the Wittiz app!
References
- Loughborough University (2026). Exercise in nature study (press release)
- Putland M et al. (2026). Running wild: Forest running enhances performance, enjoyment, mood, and future exercise intentions. Evol Med Public Health
- Barton J, Pretty J (2010). What is the best dose of nature and green exercise for improving mental health? Environ Sci Technol
This article was written by the Wittiz team and includes app-related content. If you have heart disease, high blood pressure or another health condition, or feel dizziness or chest pain while running, please be sure to consult a medical professional.