Whether you’re a seasoned runner who’s tired of chasing pavements or you’re looking for an exciting way to get fit and spend more time in nature, trail running could be the perfect new pastime.
But how does trail running differ from regular running and what are some benefits? In this guide, we’ll explore the answers to these questions. We’ll also look at some essential equipment and tips for beginners – so you can lace up your shoes and hit the ground running.
What is trail running?
Put simply, trail running is running on (mostly) unpaved paths in natural spaces. It’s popular because it offers plenty of health benefits, encourages us to get outside, and is pretty easy to start. All you need is a pair of trail running shoes and some appropriate clothing, and you’re ready to go.
Plus, you don’t need to live in the remote countryside to enjoy trail running. With some research, there are plenty of rugged routes to be found in even the most urban areas.
What are the benefits of trail running?
We all know running is good for us (you can read about the benefits here), but why should you consider ditching pavements for trails?
Here are some benefits of trail running.
Trail running can burn more calories than regular running
Research suggests that running on trails can burn more calories than on roads, pavements, and treadmills. This is because you need more energy to navigate the changing inclines and uneven surfaces.
Trail running can be more mindful than regular running
Any type of running (or exercise, for that matter) is good for our mental health. However, if you’re looking for something completely absorbing, you might want to choose trail running over regular running.
When running on surfaces like treadmills and paved footpaths, it’s easy to slip into autopilot mode, leaving our minds free to linger on the stresses of daily life. But trail running requires more concentration to navigate between different surfaces and dodge obstacles like rocks and tree roots, which can provide a more mindful exercise experience.
Trail running can use more muscles than regular running
When trail running, different movements are used to navigate the varied terrain. This encourages us to engage a wider range of muscles than regular running, which leads to a more comprehensive workout.
Trail running offers us a chance to spend time in nature
Trail running takes us away from towns and cities and into spaces like forests, moors, coastlines, and even mountains.
According to the NHS, people who spend at least two hours a week in nature report better mental health – including lower stress levels and increased mood and self-esteem. Plus, you may get to spot some wondrous wildlife while you’re at it.
Trail running can be easier on your knees than regular running
One thing that stops many people from taking up running is the worry it’ll damage their knees. However, because you’re generally running on softer surfaces – for example, mud and grass – your likelihood of developing things like knee pain and shin splints can be lower than when running on pavements.
As sports medicine expert and orthopaedic surgeon Dr Scott Levin tells Runner’s World, “Some of the forces that would normally be transmitted from the pavement up to the ankles, knees, shins, and hips are dissipated when the foot hits the ground on the trails because there’s some give there.”
Trail running is adventurous
Setting off on a trail run can feel like an intrepid adventure – whether you’re exploring the natural spaces near home or travelling around the country (or even the globe) in search of new routes.
What equipment do I need to go trail running?
As we’ve said, one of the best things about trail running is that you don’t need much equipment to get started. However, there are a few bits and pieces you’ll need before setting off.
What’s essential will depend on a few things – including where you run, for how long, and what the weather’s meant to be like.
1. Trail running shoes
It’s important to wear specific trail running shoes when heading into unpaved territory.
Trail running shoes are typically more durable than normal running trainers, often with firmer soles and less cushioning to keep your feet safe from the rough terrain. They’re also designed to provide maximum traction and avoid picking up debris.
However, the right shoe for you will depend on the types of trails you’re planning to run on – for example, are they relatively smooth or rough? Check out this round-up of the best trail running shoes from Runner’s World to find out more.
2. Appropriate clothing
The clothing you’ll need depends on various factors – including the weather and pace of your run. A few basics include running socks, a T-shirt, a long-sleeved baselayer, shorts or tights, a beanie, gloves, a buff (lightweight neck warmer), and a waterproof running jacket.
Try to choose comfortable, lightweight, and moisture-wicking fabrics and wear layers, so you can take off or add items depending on how you’re feeling.
3. Water bottle
If you’re going for a relatively short run, you might not feel like you need to take water with you. However, experts from Run the Wild, a travel company that leads trail running adventures, recommend taking some form of hydration with you for any run longer than an hour.
Water bladders and soft flasks are great alternatives to hard bottles, as they can fit more easily in our backpacks.
4. Fuel
For relatively short runs (for example, under an hour), you don’t usually need to eat anything on the go if you fuel properly beforehand. However, for anything longer, you probably want to pack something to keep your energy up.
What fuel you pack will depend on personal preference – some people swear by sweets and nuts, while others prefer specially designed running gels. Just make sure it’s carbohydrate-rich, relatively compact, and easy to eat.
5. Map and compass
Trail running means heading off the beaten track, which also means less chance of phone signal. With this in mind, it’s important to pack a physical map if you’re running somewhere remote and unfamiliar.
Once you’re sure trail running is for you, you might want to invest in a GPS watch. These are great for navigation but can also measure things like running distance, speed, and calories burned.
6. First-aid kit
While trail running allows us to explore glorious natural spaces, it also means venturing further away from medical help if we get injured. Plus, running on uneven surfaces may increase our chances of falling.
With this in mind, packing a compact, lightweight first-aid kit can help us treat injuries we might sustain until we get home. You might want to include plasters (including blister plasters), scissors, self-adhesive bandages, and disinfectant wipes.
You can make your own first-aid kit or buy a pre-packed one, like this one from Harrier.
7. Running pack
Finally, you’ll need a lightweight, practical, and comfortable running pack to put your things in. These generally come in three forms:
- Vest packs – are specially designed for running. They’re like mini lifejackets and contain various small pockets (including on the front), which can help you access things on the move. Vest packs are generally very stable because of their snug fit. They sit higher up on your body than more traditional running backpacks.
- Running backpacks – are more like traditional backpacks. They don’t provide as easy access to things while you’re running. Try to choose one as small as possible for your needs because overly large ones can bump around and disrupt your running experience.
- Bum bags – are ideal for short distances when you only need to carry a few items.
For maximum comfort and stability, if you’re going for a backpack or bumbag, it’s worth considering in running-specific versions. Check out this article from Saloman to find out more about how to choose one.
Where can I go trail running?
As we’ve already mentioned, there are countless trail-running routes across the UK, so it shouldn’t be difficult to find one near you, no matter how urban your area is.
For starters, you can use Ordnance Survey Maps. Either select ‘running’ on their online route finder or choose your own path by looking for footpaths and bridleways (marked by green dashed lines).
Exercise apps like Komoot and Strava are also good for discovering new paths. For example, Komoot lets you enter your chosen sport and fitness level before helping you generate a route, while Strava lets you see which routes are popular in your area. They can also track your runs, helping you stay on top of your performance.
Alternatively, for a more personal, old-school approach, why not duck your head into a local running shop to ask about trail running routes near you? Often, the people behind the desk will be keen runners and happy to share a little knowledge.
To get inspired in the meantime, check out this round-up of the best trail running routes in the UK from Women’s Running.
Top trail running tips for beginners
One of the things we love about trail running is that, once you’ve got your gear together and chosen a route, you can set off on your first adventure.
However, to make your early trail running experiences as safe and enjoyable as possible, we’ve pulled together some helpful tips for beginners.
1. Start slowly
When starting your trail running journey, it’s important to take things slow – even if you’re already an experienced road runner.
Remember that running certain distances on trails generally takes longer than on pavements because of the inclines and tricky terrain, so try not to set your time expectations too high.
It’s worth spending time getting confident with manageable distances and choosing trails with a gentle gradient before progressing onto longer, hillier runs. Of course, what’s manageable for you will depend on your current fitness and experience level.
2. Walk when you need to
Even trail runners of the highest level walk now and then, especially on really steep sections. Sometimes, you’ll need to slow down over especially hazardous terrain to stay safe, but other times, you might just want to take a breather or enjoy the view.
Remember, as well as being good exercise, trail running is meant to be enjoyable – so try to be kind to yourself.
3. Learn trail running techniques
Unlike running on smooth surfaces, where you can repeat the same movement over and over again, trail running requires us to be adaptable, changing our running technique to suit the terrain in front of us. As Mike Benge writes in this article for Trailrunner Magazine…
“The goal in developing trail-running technique is to turn yourself into the ultimate all-terrain vehicle, equipped to tackle anything the trail throws at you.”
With this in mind, it’s worth learning some proper trail running techniques, which can be adapted to different terrains. The article mentioned above is a great starting point, as is the video below from Polar. Once you’re familiar with the right form, you can put it into practice on your runs.
4. Join a run club
There are plenty of reasons to join a run club if you’re new to trail running. It can help us meet run buddies, stay motivated, discover new routes, and even get advice from more experienced runners.
Just pop your location into the Time Outdoors or Meetup search engines to find your nearest clubs.
5. Sign up for a race
If you’ve given trail running a go and have decided it’s for you, why not sign up for a race?
Reasons for signing up for a race go beyond the chance to compete. Committing to one can be a great motivator to go out running on days when we don’t feel like it. They’re also generally fun and supportive events – and there’s nothing like crossing a finish line to boost your self-esteem. Plus, races can take us to new parts of the country (or even the world).
Visit the Find a Race website to see upcoming trail running events all over the UK.
6. Prioritise safety
The most important thing to remember when starting out with trail running is to prioritise safety. Running with a buddy is always a good idea and, if you’re just going for a short jaunt around the fields by your house, try to tell someone where you’re going.
For more safety tips, take a look at this article from Gear Junkie.
Final thoughts…
Between the sense of adventure it offers and the many health benefits, it’s easy to see why millions of people all over the world love trail running.
Of course, we couldn’t squeeze everything you need to know about trail running into one article – and much of it you can only discover by setting off yourself. However, we hope it’s provided a good starting point and inspired you to give it a go.
And while it may take a while to build up your fitness and confidence, with a little practice, you’ll soon be skipping through the countryside like a spring deer.
For more beginner’s guides, why not head over to our sports and fitness section? Here, you’ll find introductions to everything from yoga and surfing to padel and walking football.
Have you tried trail running? Or are you keen to give it a go? We’d love to hear from you in the comments below.