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Short, fast steps
When running trails, you want smaller, faster and lighter steps. This improves your speed over uneven ground and makes it easier to catch yourself.
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What is trail running?
Trail running, put simply, is running on any terrain outside of urban environments - nature trails, forest tracks and mountains are all places you can trail run. Unlike road running, it involves more rugged terrain, steep inclines and a variety of natural obstacles. It offers a unique connection to nature and a different physical and mental challenge compared to road running.
You can travel great distances on foot and get to take in sights you might otherwise miss. Considering taking it up? Whether you're transitioning from road running or starting from scratch, this beginner's guide will cover how you can get started safely.
Why do people love trail running?
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What clothing, footwear and equipment do you need for trail running?
If you're just starting, there's no need to buy loads of new equipment. A good pair of trail running shoes, breathable running clothing, and a running pack to carry your essentials are all you need to get started.
Trail running footwear
How to choose your first pair of trail running shoes
While a road running shoe can handle the occasional adventure off the pavement, it will provide less stability and is more likely to get clogged with mud or slip on loose surfaces. This lack of grip will slow you down, impact your technique and can even lead to injury. If you're beginning to dabble in trail running, specific trail running shoes are a must. If you are combining road and trail running, some models are suitable for both terrains, such as the Hoka Challenger 8. Fit is also key for staying comfortable; for advice on finding the best trail running shoes for your feet, head in-store for a footwear fitting.
Often overlooked, but high-quality socks are also a must. No matter how good your running shoes are, wearing a pair of thin, holey socks is a recipe for blisters. Smartwool’s Run Targeted Cushion Socks are a great choice. Made from a Merino wool blend, they feature targeted cushioning, ventilation zones and a virtually seamless toe to eliminate chafing.
For a full breakdown of what to look for in a trail running shoe, read our trail running shoe buying guide.
"When selecting trail running footwear, it can get overwhelming with the number of options out there. The key bit of advice I give my athletes is to prioritise comfort. Once you have 2 or 3 comfy options, look at the grip and lug depth and match that to what terrain you will most likely be running on to help narrow it down." - Charlie
Trail running clothing
What to look for in trail running clothing
For trail running clothing, think in layers:
Base: wicks moisture, keeps you dry.
Mid: adds warmth when needed.
Shell: windproof or waterproof for protection.
For a full breakdown of what to look for in trail running clothing, read our trail running clothing buying guide.
Trail running packs
What to look for when choosing a trail running pack
When buying a trail running pack, there are a few key aspects you'll need to consider:
Stability of the pack on your back
Security of the contents in the pack
Volume of the pack to make sure there is enough space for your belongings
Running-specific features such as reservoir compatibility & stretchy stash pockets
For a full breakdown of what to look for in a trail running pack, read our trail running pack buying guide.
Trail running accessories
The other essentials you should take
These are the essentials you should keep in your pack while out on a trail run. The specifics will vary based on things like how far you're going and the time of year. We have a full guide on winter trail running, which goes into more detail on winter-specific trail running essentials.
As a rough guide, you should consider:
Hydration: either soft flasks or a hydration reservoir; recommendations are generally 500ml per hour of running.
Snacks & gels: for runs under an hour, you generally don't need energy gels. For longer trail runs, aim for 1 to 2 gels per hour; for ultra distances, real food is a must to give your stomach a break from gels!
Mobile phone: needed for navigation and emergencies.
Physical map: for more remote and longer trail runs, having a physical map as a backup is a smart idea in case your phone dies.
Head torch: a lightweight running head torch is a must for winter or evening runs.
First aid kit: a small first aid kit is always a good idea, especially for longer and more remote trail runs.
Trail running essentials
Physical preparation for trail running
Start short & slow: You're not going to start by running 100k straight away. Start with a doable distance for your fitness level. Don't feel discouraged if your pace or distance is less than you'd expect; trail running has the added difficulty of varied terrain and often steeper inclines compared to road running. A run-walk can also be a great first step into trail running.
Increasing your stamina: supplement running with other highly aerobic but lower-impact sports like cycling, swimming and rowing. Strength-based training and mobility work are also vital to improve your running performance and prevent injuries. For personalised training advice, speak to a qualified fitness or healthcare professional. Before you hit the trail, visit us in store for a professional running shoe fitting to avoid any injuries from ill-fitting shoes.
Consistency is key: Run regularly, pace yourself and build your fitness gradually.
“Transitioning from running on the road to trails can take time. For some, the challenge can be running on long grass where you can't see your feet or knowing how to tackle hills. Be kind to yourself, and don't chase improvements the same way road runners do. Joining a local trail running club or coming to organised events can connect you with more experienced trail runners.” - Charlie
Choosing your route
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Trail running technique
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“Having smaller, faster steps is a great way to control momentum. A great way to control speed downhill is to brake before the corners, not on them. This helps to keep a bit more grip and momentum. You want to strike the balance of being aggressive but never rushed. You want to flow with the trail rather than bulldoze through it.” - Charlie
Trail running tips
Don’t do it alone: Running is better with company; going with a friend can add to your enjoyment and safety. Lots of running clubs and groups offer trail running events and courses for beginners. This is a great way to get out on the trail safely and learn from others.
Go easy on the downhills: you might think that your biggest challenge will be the climbs, but it's often the descents that lead to painful delayed onset muscle soreness (DOMS) the next day. This happens because your leg muscles aren't used to the hills, especially the descents. So, take it easy at first until your body adjusts.
Stay safe: make sure you tell someone your route and expected return time and always carry a first aid kit and emergency blanket or shelter - you never plan to need this, but it will be vital if something goes wrong.
Final thoughts
Trail running is a wonderful way to connect with nature and exercise in an exciting and engaging way. Once you've got the basics covered and done some preparation, it's easier to hit the trails than you might initially think. For more advice on starting trail running and help with choosing gear, head in-store and our experienced staff will be happy to share their knowledge.
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