Southern Illinois Trail Running Guide

You should get into Southern Illinois trail running!

Southern Illinois is a hidden gem for trail runners. There are plenty of great trails here, whether you’re just starting out or looking for a challenge. Many people run these trails, so there’s lots of helpful experience to learn from.

Southern Illinois is home to the Shawnee National Forest, which offers a mix of terrain, forests, bluffs, creeks, lakes, and waterfalls.

This article was written to provide a guide for Southern Illinois trail running. Whether you’re new and wondering how to get started or already a trail runner just looking for information, this guide is for you.

Why Start Trail Running in Southern Illinois

There are many reasons to consider enjoying Southern Illinois’ trail running adventures.

The biggest reason is that there’s so much to see. Some of the area’s unique spots take a long hike to reach, but running gets you there faster and lets you enjoy more time on the trail. Southern Illinois boasts a diverse array of natural wonders, including rock formations, waterfalls, scenic overlooks, and more.

All of your Southern Illinois trail running opportunities are open all year round, too.

The trail running community in Southern Illinois is also something special. There are lots of friendly runners here who welcome newcomers. Plus, there are plenty of fun trail running events and races in the area.

Best Southern Illinois Trail Running Locations

Here are some of the best places in Southern Illinois for trail running. These spots are especially popular with runners.

Shawnee National Forest: There are over 400 miles of hiking, biking, and equestrian trails in the Shawnee National Forest. Trail runners can use all of them as long as they share the trail. Some of the best areas include Lake Glendale, Kinkaid Lake, and Cedar Lake mountain biking trails.

Tunnel Hill State Trail: This rail trail is approximately 45 miles in length and is so popular for trail running that world records and Boston Marathon qualifier events have taken place there.

State Parks: Our state parks in Southern Illinois are perfect for trail runners. Check out Giant City State Park, Ferne Clyffe State Park, Trail of Tears State Forest, Dixon Springs State Park, Pyramid State Park, and Fort Massac State Park, all of which have excellent trails suitable for runners.

Camp Ondessonk: Camp O for short. They have numerous trails used by hikers, mountain bikers, and trail runners. They also feature the tallest free-standing waterfall in Southern Illinois, which is worth running to see.

Touch of Nature: This outdoor education facility, provided by Southern Illinois University (Carbondale), features some of the best mountain bike trails in the region. Trail running is also allowed on the trails.

The trails listed above all have options for beginner, advanced, and expert trail runners.

Top Trail Running Routes by Distance

If you’re looking for a specific type of trail to enjoy, I have a few great suggestions.

For a shorter run of about 1-5 miles, consider the Tunnel Hill State Trail, which features easy terrain made up of crushed limestone and is wide enough for everyone to enjoy.

For medium-sized runs around 5-10 miles with some moderate terrain, I suggest running Trail 049 from East Trigg. You’ll enjoy a very pretty backcountry of the Shawnee National Forest on this Southern Illinois trail running favorite.

If you need more than 10 miles, you could do the Red Cedar Loop (12 miles) at Giant City State Park or even run sections of our 160-mile River to River Trail that stretches across the whole region.

Southern Illinois has a trail for every type of runner.

Trail Running Events in Southern Illinois

There are also numerous great Southern Illinois trail running events to participate in.

The Shawnee Hills Races at Camp Ondessonk and the Shawnee National Forest offer options for half-marathons, 50K, 100K, 50-mile, and 100-mile runs.

Touch of Nature offers the 5K and 10K Rocky Ledges run and walking event that utilizes their trails.

A half-marathon trail running event is also hosted annually along the Red Cedar Trail at Giant City State Park.

Tunnel Hill State Trail typically hosts numerous small to longer running events every year, including the Tunnel Hill 50/100 event, which is a Boston Marathon qualifying race.

The Last Boy Scout is an endurance trail running event held every year at Ferne Clyffe State Park in Goreville.

There are also numerous smaller 5K to 10K trail and non-trail running events held throughout Southern Illinois all year round, making this a perfect community for everyone interested in running.

Southern Illinois Trail Running Tips

When getting into Southern Illinois trail running as a beginner or someone new to running in this area, it’s important to consider the following tips.

Consider the season. When it’s warm outside, it is usually humid. We get rain and strong thunderstorms during the spring. Summer means spider webs, ticks, mosquitoes, and snakes. During the winter, we tend to get more ice than snow.

Definitely wear appropriate clothing for trail running. I enjoy my compression shorts and tights to help prevent chaffing and mitigate snags in my clothing while running on narrow hiking trails. Trail running shoes are your most important piece of gear, aside from water, which you should bring in plenty. Get a good trail app that works without a cell phone signal, because most trails are located in areas with poor cell phone reception.

Be aware of safety concerns. Know the weather, wildlife, phone signal strength, and remoteness of the area you plan to run. It’s better to run with someone else and always tell someone where you’re going. The number one cause of injury and death on the trails are from falls, so please watch your step, especially around the edge.

Where to Stay and Refuel

When you’re out trail running in Southern Illinois, you’ll need places to stay, eat, and relax. cabins, and Airbnb rentals throughout Southern Illinois. They’re a lot better than boring hotels. Usually, they’re a lot cleaner than hotels, as well.

Be sure to try the local restaurants. You’ll enjoy better food and a more personal experience than at chain places. Southern Illinois has a lot of great local food to offer.

There are also many local shops for outdoor gear, running, cycling, and more. The owners and staff are knowledgeable and ready to help you find what you need. Local businesses offer a personal touch you won’t find at big chain stores.

Overall, shopping locally will give you a better experience.

Resources for Southern Illinois Trail Running

There are numerous excellent resources available for Southern Illinois trail running.

I definitely recommend using Avenza, as it offers great maps for the River to River Trail, including both longer and shorter loops. This app also works without a cell phone signal.

AllTrails, TrailForks, and Gaia are also great apps to use for trail running in this area.

There are some great communities on Facebook for trail runners in the area. Check out Southern Illinois Trail Running and Southern Illinois Hiking and Outdoor Recreation, just to name a few.

When Southern Illinois trail running events are happening, the event hosts are always looking for volunteers. So, if you enjoy volunteering for events, there will likely always be a spot for you to help out.

Final Thoughts About Southern Illinois Trail Running

Southern Illinois trail running is a lot of fun. I just ran my first half-marathon in August and now I’m hooked. I’ve already signed up to run a 50K trail run.

Southern Illinois is a gem for trail runners, whether you are just starting out or have been running for a while and need a new place to run.

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And until next time, I’ll see you on the trail.