10 Things to Know About Trail Running Before You Get Started

I’ve always loved the trails, so when I first started to run, you would think I’d get right into trail running, right? Well, it wasn’t quite so simple.

As a longtime backpacking guide, I knew my way around the wilderness. But when I started running, I found it challenging to navigate the trails at a faster pace. I would tiptoe downhill, trying not to slip. My brain couldn’t process how people moved so quickly over rocks and roots. Turns out, there was more to trail running than simply bringing your normal running routine to technical terrain.

With practice, experience, and a few tricks and tips I picked up along the way, my feet did quicken, and my body learned the motions of running on uneven terrain. Eventually, I began to really enjoy trail running—which generally just means running on any non-paved surface, but often single-track trails—so much so that about 95% of my running miles are now off-road.

While trail running can seem intimidating, it definitely doesn’t need to be. Whether you already run on roads and are looking to transition to the trails, or you have yet to run your first mile but love the thought of jogging beneath a canopy of trees, here are some of my favorite trail-running tips that can help you get started.

1. Choose an easy trail, start with the gear you have—and then think about specifics

If you’re hitting a not-too-technical trail—think no huge elevation changes and relatively even terrain—for your first run, you don’t need special trail shoes or gear. “Just go with what you have,” Tara Warren, a mountain athlete and certified running coach based in Ogden, Utah, tells SELF. “If you don’t have trail shoes, that’s okay. If you only have basketball shorts and a T-shirt from your kid’s football team, wear it!” You don’t need a specific “trail-running outfit”—like you may see when scrolling through social media—to get started, she says.

However, once you develop trail confidence and start to run farther for longer, you’ll want to invest in gear that will keep you safe and comfortable when you’re far from home.

As you begin to tackle more complex terrain, your smooth road running shoes may feel less stable. That’s where specific trail-running shoes come in. Trail-running shoes tend to have deep treads (the pattern on the sole), which enhance your traction on slick terrain.

You’ll also want to consider the conditions in which you’ll be running when picking out a trail shoe. “If you run in the desert, you’ll want high breathability. If you run in the rain and snow, you may want Gore-Tex shoes to keep your feet dry,” Nancy Hobbs, the executive director of the American Trail Running Association, tells SELF.

Overall, shoe fit and performance are highly individual—it’s impossible to pick one trail-running shoe that's going to be the best bet for everyone. “You’ll need to get a shoe that’s comfortable on your foot—whatever that may be,” Hobbs says. “Find that out before you invest in a pair.” Your best bet for finding the right running shoes is to head to a specialized running or outdoor gear store where the staff can offer advice and help you find the perfect fit.

Another key item, especially if you are going long: a hydration vest like the Ultimate Direction Ultra Vest 5.0. Hobbs loves hydration vests that allow you to take two hydration bottles. “I fill one with water and the other with an electrolyte mix.” These running-specific vests come in multiple sizes and designs. If you run for longer than an hour, consider getting one with a larger capacity to carry all the essentials. (We’ll break those down below!)

2. Ease into the trails

There are tons of variations with trails—anything from smooth, flat gravel paths to boulder-strewn single track high on mountain ridges—and some are a lot more challenging than the others. That’s why it’s important to start slowly: Begin with shorter distances and smoother trails, says Hobbs.

It’s also important to recognize that hiking parts of the trail is actually a huge part of trail running—you’re definitely not going to be going at a running clip the entire time. So, from personal experience, don’t be too hard on yourself if you have to walk!

3. Manage your pace expectations

Along those same lines, it’s also important to recognize that a trail-running mile isn’t an apples-to-apples comparison to a road mile. One of the biggest mental challenges of transitioning to trail running from road running is adjusting your expectations. Because of the natural obstacles and elevation changes, your pace will slow down and your typical mileage will feel much more demanding.

“Let yourself go slower at a comfortable, sustainable pace, even if it means downshifting to hiking on steeper slopes,” Sarah Lavender Smith, an RRCA-certified coach, ultrarunner, and author of The Trail Runner’s Companion: A Step-by-Step Guide to Trail Running and Racing, from 5Ks to Ultras, tells SELF. On trail routes, your pace will vary wildly as you encounter faster, flowing downhills and slow, steep inclines that require you to hike. “You need to learn to shift between different speeds to keep your effort level sustainable and efficient,” says Smith. “You should de-emphasize trying to run at a specific pace and run more intuitively instead.”

Instead of worrying about pace, Warren suggests picking a length of time to run instead of mileage—say, 45 minutes instead of four miles. “It’s a mentality switch,” Warren says. “Focus on your perceived effort rather than your pace.”

4. Know where you’re going

The easiest way to start trail running is to pick an area you already know—maybe your local hiking trail or dog-walking path. “Start somewhere close to home, by yourself or with a friend, and use that as a building point,” Warren says. “Go with that trail on repeat for a bit. As you gain more confidence, you’ll want to branch off to other places. You’ll want to go longer or higher into the mountains.”

Eventually, when you do set out on new trails, make sure you have a map. Map apps like FootpathAllTrails, and GaiaGPS provide easy access to topographic maps right on your device. “If you’re in the mountains with spotty cell coverage, be sure to download the map on your phone first,” Smith says.

And be proactive too—you don’t want to be caught in an unfamiliar trail when your cell battery dies. So a physical map is important along with the high-tech stuff. “Bring your phone—fully charged—and put it on airplane mode so you don’t lose charge,” says Hobbs.

As you spend more time on trails, you also may want to learn how to read a topographic map to know what type of terrain you’ll encounter. The contour lines will help you determine how much elevation gain you’ll be covering and how steep the trail is. Plus, some may also mark water stations, so you’ll know ahead of time where (and if) you can fill up your water bottles.

5. Come prepared

When you’re running on trails, you’ll likely be farther from civilization than when you’re on roads. “You can’t just call an Uber to get home,” Ian Sharman, a USATF-certified run coach based in Oregon and head coach of Sharman Ultra Coaching, tells SELF. So it’s important to prepare for long days, weather changes, and emergencies—or even just hunger, which can make finishing up your run a legit challenge.

In addition to a map of the area, a few things will come in handy on your longer trail runs:

  • hydration vest or running pack to store your gear

  • Extra layers for rain, wind, or cold

  • Glove liners in cold or wet weather

  • Plenty of snacks

  • Extra fluids, such as water or sports drinks

  • A water filtration device like the Katadyn BeFree (if you’re passing water sources and can’t carry enough drinking water)

  • A small first-aid kit (if you’re going far enough that help is not easily accessible)

  • waste disposal kit (a Ziploc bag and some TP) if you won’t have access to bathroom facilities

“The main thing I tell people is to be prepared for conditions when you start and what they might become when you’re out on your adventure,” Hobbs says. “In two hours, you could be in a rainstorm.”

Finally, tell someone your planned route and when you expect to be back. “For more adventurous excursions, a lot of people use SPOT trackers to communicate if things go wrong,” says Warren. These devices allow you to alert emergency contacts, send check-in messages, and even turn on tracking so your partner or family can keep tabs on your location. If you frequently run alone out of cell reception, they can be a lifesaver.

6. Run with a buddy

One of the best ways to check out new trails as a beginner is to find a friend or running group that knows the area well. “If you don’t feel comfortable alone, find a buddy,” Warren says. “You can find running friends through local running groups, Facebook, peers, or going to your local running shop and asking.” You’ll get a tour of your local trails and become part of a community.

Alternatively, you could join a trail-running race in your area. Often, you’ll have opportunities to connect with other runners at events.

7. (Cross)Train for the terrain

Training for trail running is more complex than road running, so prepping your body beforehand to handle unstable surfaces and elevation change can help the process go more smoothly. “Trail running requires more agility and strength to handle the rugged terrain and mountainside slopes,” Smith says. “For this reason, doing agility drills and plyometric exercises are especially helpful to get trail-ready.”

Strength training comes in clutch too. Lower-body exercises are helpful for developing the muscular endurance necessary for long days running across uneven terrain. Equally important yet often overlooked? Your core. “Strengthening your core is helpful for both uphill and downhill balance,” Hobbs says.

Ankle strength is another key difference between trails and roads, and it’s something you can hone too. “If you have a band, you can perform ankle exercises so you get them used to going right and left, up and down,” says Hobbs. This is important because your footfalls are always changing based on the terrain. “All of your steps are going to be different. Your feet won’t always come down on a static surface—it’s a lot more dynamic.”

8. Hone your trail-running technique

For trail running in general, think about two things: quick feet and high knees. “Deliberately lift up your knees and feet more than you might in road running,” Smith says. “This will help you avoid catching a toe on a root or tripping on a rock.”

Then come the two most intimidating parts of trail running: the uphills and downhills. While most people grunt about the uphill, downhill is equally (if not more) challenging in technical terrain.

Uphills, which can really make your calves burn, require a combination of power and cardio, but they don’t require much specialized technique. “Typically people will choose to use a shorter stride on the uphill,” says Sharman. “Your body will pick what feels optimal.”

Downhills, which use braking momentum and really work your quads, are a different story—they’re almost a mental game. If you’re new to running down steep slopes, your brain kicks up the caution. But if you keep your nose over your toes (don’t lean too far forward or backward), your balance should improve and your footing will likely feel more secure.

One tip that’s helped me move faster on the downhills: planning my foot plant before each step to stay balanced. If you’re looking directly at your feet, you’ll move awkwardly and overanalyze your movements. Instead, I scan the trail about 10 feet ahead to stay aware of upcoming obstacles.

“The more experience you get, the easier it is to navigate where your line is, balance-wise and kinesthetically. I probably look two to three steps ahead, maybe four,” says Hobbs. “Your focus should be ahead on the trail, but you also need to be cognizant of your foot placement.”

As with any skill-based sport, you will see a gradual progression. “The first time on a trail, you may feel hopelessly bad,” says Sharman. “On your second or third outing, you see immediate gains. Then, you can begin pushing yourself to the edge of what you currently do.”

9. Practice good trail etiquette

“Trail runners, like all trail users, should practice ‘Leave No Trace’ principles,” Smith says. One of the most important ways to do this for runners: Stay on the trail and don’t be tempted to shortcut switchbacks. Going off the trail causes erosion on steep slopes, damages the natural vegetation, and creates “social trails”—faint user-created trails that develop over time.

You also want to make sure that you take out all of your trash with you when you leave. And we mean all of it. When you’re on an all-day run without access to bathrooms, bring along a spare Ziploc to pack out your TP.

And if you want to leave your running trail nicer than you found it, you can pack out any litter you find. It’s called plogging, or “carrying a bag and picking up trash when you’re jogging,” says Hobbs.

While it’s essential to consider how your actions affect the area, you should also think about other trail users. “Don’t space out with AirPods in your ears; keep all of your senses attuned to the surroundings,” says Smith. “For example, you’ll need to hear if a mountain bike is approaching so you can step off the trail.” Blasting music on the trail is also poor form. (I love listening to music or podcasts when I run, so I’ll often use an AirPod in only one ear.)

And staying aware of your surroundings does more than just show good trail etiquette. You’ll avoid surprise encounters with wildlife when you’re tuned into your environment.

10. Let yourself enjoy the ride—er, run

Trail running is an excellent form of exercise, but it’s also a fantastic way to spend time outdoors. You can get on the trails for the pure enjoyment of moving your body amid nature—it doesn’t necessarily need to be “training” or for competition.

“Stop as often as you want to. You don’t have to stop just to catch your breath,” says Warren. “If you see something that catches your eye, stop and take a picture or a mental image so you can share it with your loved ones.” As a runner, it’s easy to get wrapped up in the numbers—the pace you run, and how many miles you log, for instance. But by really allowing yourself to experience moving your body in a whole new (and peaceful) environment, you can bring a whole lot more fun into your sport.

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