Trail Running Guide: Everything You Need to Know
By Marissa Del Mistro
Trail running offers endless adventures and a great workout. I love the thrill of running on trails and am lucky that I live somewhere that allows me to hit the trails regularly. However, I completely understand how the idea of running on trails can intimidating for beginners: suddenly your even, predictable route is full of potential ankle twists and uneven ground. I’m here to assure you that trail running is not nearly as scary as it seems and with the right gear and techniques, hitting the trails can add a whole new dimension to your running. This trail running guide will help you enjoy the trails and make the most of your runs on the wild side.
What is Trail Running?
You might be thinking, I don't live near mountains or wild forests, so I can’t run on trails. However, running on trails includes a wide variety of terrains. Trail running includes any time you do not run on surfaced, paved, sealed, or asphalt roads. Running on trails is about connecting to nature and yourself, as it challenges and engages your mind, heart, and body. It’s a thrilling experience, as the obstacles and terrain are always changing between grass, dirt, rocks, roots, and more. Hitting the trails is exhilarating and feels more like an adventure. The unpredictability keeps it fun.
With trail running, focus on stamina and distance rather than sprinting or achieving your personal best time, since you will spend a lot of your run jumping, hopping, and maybe even walking when the incline gets intense.
Benefits of Running on Trails
The benefits of trail running are many, and include:
Gives Your Brain a Workout
With the constant guessing, watching your footing, and checking your mileage and location, phew, your brain is definitely engaged with trail running.
Strenghtens Your Muscles
Running on trails includes plenty of uphill and uneven ground which helps improve your leg and ankle strength, flexibility, balance agility, and coordination.
A Fun Way to Run
Road running routines can sometimes feel mundane. With trail running, you will be kept guessing on your own personal adventure, so it's always a good time. The trails offer plenty of variety so you won’t get bored.
Some of the Runstreet team after trail running in Bear Mountain, NY.
A Natural Boost
Urban living is great, but research tells us that by taking your running to the trails, you can connect with the silence, beauty, and peace that nature offers – which can decrease anxiety, and stress and improve your mood.
Better on Joints
Studies show that running on concrete is the hardest on your joints. A softer running surface offered by trail running is a relief for your bones and muscles. Running on trails can also reduce injury as your foot is hitting the ground in a different place due to the varied terrain, so there’s less repetitive pressure on your muscles, tendons, and joints.
See new places
Hitting the trails allows you to explore places you have never been to before. It can also be done every season of the year, as trails are usually a bit more covered.
Makes you feel alive
There is something so special about running the beautiful nature, challenging your body, and reaching new limits. It's an exhilarating experience.
Tips for Hitting the Trails
If you are new to trail running, it's best to do it with some friends or a local group that is familiar with it to get started – plus, they will know all the best spots! Otherwise, you can use local maps, online forums, or books on hiking trails in your area to find a reliable network of trails. You can also start in parks! Remember that distance isn’t everything and you should consider starting shorter distances - if you’re used to running 10km on paved roads, it might feel more like 20km with all the new variables of trail running.
Here are more tips for trail running:
Share the trail and yield. Give way to bikers and horseback riders and always announce yourself – “good morning!” or “on your left!” if you plan to overtake someone.
Help keep the trails clean and litter-free! Pack up what you bring and respect the signage in the trails.
Don’t hesitate to improve the trail by clearing branches or adding new signage if something is fading.
Tell a trusted person where you are going for your trail run for safety reasons. Check out our running safety tips for more safety measures you can take.
Stay on the designated path. Don’t go off the marked trails. Besides possibly getting lost, you may disrupt wildlife and plantlife.
Don’t be afraid to talk to other trail runners – the trail running community are friendly people, I promise!
Bring your dog if they like to run! It’s a unique bonding session, and dogs offer protection against any potential threats from humans or wildlife, and they have so much fun! If your dog is a really great trail running partner, you may even want to consider doing Canicross races together. Check out our tips on how to run with your dog for more on training your dog to run with you safely.
Trail Running Techniques
In contrast to paved surfaces or treadmills, there are many obstacles to look out for when running on trails. Here are some strategies to help you navigate the trails smoothly and safely:
Focus on a short stride, with your feet underneath you to keep your balance.
Avoid looking straight down and cast your eyes at least 9-15 feet ahead of you to analyze obstacles. Be sure to stay in the zone, it’s not optimal daydreaming time! Focus and take in the glorious surroundings.
Keep your balance by activating your core and swinging your arms.
Don’t be afraid to jump and hop! Ensure you’re really picking up your feet to avoid tripping.
Watch your every step and be confident in your sure-footed decisions over obstacles. Trust yourself!
When/if hills come, shorten your stride, or walk.
When going up or downhill, watch your posture. When going uphill, don't lean forward as it can impact your breathing negatively – the same goes when going downhill.
Know your location but don’t obsess over your watch on trail runs – set it and check it infrequently, you can deep dive into your stats at the end of your run.
Listen to your body! Different challenges can pop up every trail run so take your time and be gentle with your body and mind.
Relax and have fun! Remind yourself to soften your knees, your shoulders, and your jaw.
Gear for Hitting the Trails
A large consideration for running on trails is preparation with the right gear. Generally, you will want to opt for trail running shoes that have stronger protection for your ankles, for traction, protection, and stability. Trail running shoes are a little heavier duty than road running shoes and have more traction on the bottom for gripping uneven terrain.
You will also want to pack water – it's good to have free hands in case you do take a tumble - so hydration vests or packs are your best bet. Depending on your climate, you may want to wear or pack a light rain jacket. You will sweat – a lot – so be sure to wear something lightweight that is breathable.
Some runners listen to music but for beginners on new trails, it might be best to keep music at home so you can stay as alert as possible. I always carry a small first aid kit with me – I haven't had to use it but it's great for peace of mind. Last but not least, a reliable GPS tool, either a map or a cell phone or running watch with a map.
Trails for Beginners
Your first trail run might be a bit of a shock, as it is very different from paved runs, but if you can overcome that fear, the other side is an unparalleled feeling of freedom and utter joy. I suggest every runner – beginner or not – give trail running a chance, you might never look back.
Related Posts: Trail Running Chronicles, Dog Grumbles, Early Mornings and My First Run Streak, Trail Running in Vegas
Marissa Del Mistro is a writer, editor, and always on the hunt for the perfect workout. Marissa absolutely loves trail running, dancing, and cycling. When she’s not writing, Marissa loves cooking, podcasts, traveling and exploring her home in the beautiful unceded Coast Salish Territory of the Lekwungen and W̱SÁNEĆ nations.
