trail-running-tips-for-beginners — Trail running offers stunning views.

By Marnie Kunz
Certified run coach and trainer

These trail running tips will help you navigate the wild and wonderful world of trail running. Whether you’re a new runner or just getting started with running on trails instead of roads, these guidelines will help you ease into the adventurous world of trail running while minimizing your risk of injuries. As a longtime road runner and running coach, I have always loved hitting the trails for a break from pounding the pavement. In the last few years, I took a deep dive into trail running, participating in trail races and training on more technical trails in upstate New York. Trail running requires unique demands that you can prepare for with training. These are my top trail running tips to help you train smart and enjoy the wilderness.

Related Post: Trail Running Guide

Essential Trail Running Gear

Trail Running Shoes

Before you get started with trail running, you’ll need some basic gear. Your most important piece of equipment is your running shoes. If you’ll be doing a lot of trail running or running on wild trails with uneven terrain, I recommend getting trail running shoes. Trail shoes have more traction on the bottom and are designed to grip uneven surfaces, helping to prevent falls on your run.

On the bottom of the shoes, look for aggressive lugs made of durable rubber, like Vibram, which offers good grip for surfaces like mud, rocks, and loose dirt. Trail running shoes often have reinforced toe caps and rock plates to shield your feet from sharp objects and provide cushioning for rocky terrain.

Trail shoes usually offer more stability than regular road running shoes. The added stability helps prevent ankle sprains and other injuries from uneven terrain with tree roots, rocks, and other obstacles. Some trail running shoes also have waterproof outer materials, helping to keep your feet dry in snowy or wet conditions.

Trail Running Clothes

Moisture-wicking layers will keep you comfortable on your trail running adventures. When you’re looking for running clothes, choose comfortable fabrics made with sweat-wicking materials (usually with synthetic blends or merino wool).As with road running, you can wear layers, with a lightweight base layer and a moisture-wicking jacket for cooler weather.

If you’ll be running in rain or snow, investing in a waterproof running jacket is a great way to stay warm and dry on the run. There are also waterproof trail pants you can wear for complete protection from the rain. Look for options with breathable fabrics to prevent moisture buildup.

Wear sunscreen, a hat, sunglasses and bug spray for protection from ticks and mosquitos. For cold weather running, you can add more layers and additional accessories like running gloves, a beanie, long socks with merino wool, and a neck gaiter.

Trail Running Fuel and Hydration

Trail runners need to stay fueled, so it’s important to bring water and running fuel on the run, especially for runs over an hour or for hot weather running. You can fill your water bottle with a sports drink or water with electrolytes for optimal hydration. If you’re going on a longer run, you can wear a hydration pack, running backpack, or running belt to hold a water bottle, fuel, and even extra gear if you need it.

For training at longer distances (trail runs over an hour), bring some nutrition for fuel. You may want to pack an energy gel, energy bars, GU, or some easy-to-digest food like trail mix or a peanut butter sandwich. Fuel will help give your muscles energy to continue running even after depleting your body’s energy reserves.

Trail Running Tips for Beginners

Start with Easy Trails

When you’re a new trail runner, the best strategy is to start with trails rated “easy.” These include semi-paved and dirt trails that have relatively even and flat surfaces. Trail running can include many elevation changes, but run on trails with small to moderate hills when starting. This will help your body build endurance and adapt to running off paved surfaces and treadmills.

Build a Base

One of my top trail running tips for beginners is to gradually add mileage to your program. Start with relaxed-pace base runs and tackle beginner-level trails. As you build your fitness level, you can gradually add more distance and difficulty to your runs. For instance, you may progress from flat dirt trails to some gravel trails with moderate hills.

If you need a training plan to build your endurance for trail running, visit the Runstreet Training Center, and I’ll be happy to help you.

Do Hill Training

Hills are a big part of trail running, and you can prepare for trail races by doing hill workouts. Start with shorter, moderate hills and gradually build up to tackling longer hills and ones with more steepness.

Learning to run downhills helps strengthen your quadriceps, the muscles at the front and top of your legs that are used to help you slow down and navigate down inclines. Make sure you have downhill sections on some of your workouts each week to practice running and balancing down hill. Keep your stride length shorter, and focus on the ground when you're navigating trails.

Uphill running is another important part of trail training. To tackle hills, lean slightly forward and run with a high cadence (taking a lot of steps with shorter strides). Use your arms to help you generate more power. It takes some practice but you’ll learn to use the momentum of running downhill without careening out of control and losing your balance.

Check out my Guide to Hill Workouts for more tips to tackle hills and some workouts you can do.

Plan Your Routes

Trail running takes more planning than just running around the neighborhood (unless you live right by trails!). But a lot of the fun is in the planning. You can find great beginner-level trails to start your training. Join a local trail running group if you’d like company (and safety) on the run.

There are many free resources you can use to help you plan your trail running adventures. Check out the Trail Run Project and AllTrails for trail ratings, suggestions, and routes in your area.

Strength Training

Another key trail running tip is to do strength training. Running on trails requires a lot of strength and power, and strength training will help you improve your running form and balance and reduce your risk of falls and injuries.

For a beginner strength-training workout, try bodyweight exercises. You can also add resistance bands or weights if you’d like more intensity. Do strength training at least twice per week to become a stronger trail runner.

Observe Trail Etiquette

When you’re out on the trails, respect the natural world that surrounds you. Leave no trace is a common guideline for trail runners, and it means leaving the trails as you found them. Discard your trash in designated bins or carry your wrappers with you to throw away once you’re off the trails.

Also, stay on designated trails and resist the urge to run off into wild areas. Keeping to the trails helps preserve ecosystems and keeps you and wildlife safe. If you run with your dog, obey leash laws and pick up after your dog. Many parks have leash laws, and some wildlife preserves do not allow dogs because they can disturb wildlife. Make sure you only visit trails that allow dogs and keep your dog leashed when it’s required.

When you’re running, allow other runners and hikers to pass. Sometimes, this can mean stopping or squeezing to the side of narrow trails, but this allows everyone to get through. Just as you would like others to yield to you when you’re going fast or need to get by, be mindful of others and allow them to pass.

Take Safety Precautions

No trail running tips would be complete without some safety advice. Since trails can be more isolated and have fewer options for shelter than road running, it’s especially important to check the weather forecast and be prepared for changing conditions. Also, mapping out your routes is critical so you know where you’re going.

When you go trail running, it’s best to go with someone for safety. If you go alone, let someone know where you’ll be and how long you’ll be gone. You can enable live tracking in some running apps or share your location with your phone so someone knows where you’re at throughout your run.

Bring some first aid essentials with you on the run. Having basic first aid knowledge can be extremely helpful on trail running excursions. Also, stay safe by avoiding wildlife and be aware of best practices for any animals you’re likely to encounter on backcountry trails.

Enjoy the Trails!

Trail running offers a thrilling way to improve your fitness and endurance while allowing your body and mind to relax in nature. By training smart, practicing some basic trail etiquette, and taking a few safety precautions, you can make the most of your trail running experience. Happy running - and happy trails - to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

Best Trail Running Tips for Beginners