How To Start Trail Running: Gear, Goos, and Go-To Tips.
Trail Running Guide for beginners
Here’s the truth: trail running is more akin to lightweight, faster hiking than you might think. Uphills are often walked, flats are jogged, and downhills—depending on your confidence—can even be sprinted. Without the bulk of extra gear, it feels incredibly freeing. Below, I’ll share some tips, tricks, and insights to help you transition into trail running and embrace its unique appeal.
Trail running 101
1. Specialized trail running Gear
Trail Shoes: Trail running shoes differ from road running shoes in two key ways:
Sole Grip: Trail shoes have lugs on the sole, which offer better grip on uneven terrain to prevent slipping. Trail shoes will also have a better, grippier rubber to keep you from slipping on rock or wet surfaces.
Rock Plate: Most trail shoes include a ‘rock plate’ in the front sole to shield your foot from sharp rocks, ensuring stability while slightly reducing flexibility.
Hydration Systems:
Vests: Choose between bladder or bottle systems. These snug-fitting vests hold your water, snacks, safety equipment, and extra layers.
Belts with a filter bottle: Hydration belts offer a more compact alternative and I use a soft flask with a filter top to be able to fill up on water wherever I am. I personally love using a Raide LF 2L running belt because it has zero bounce and can hold a TON compared to other belts. (use code Nev10 for 10% off)
2. watch your step!
Trail running’s uneven terrain demands more energy and focus on lifting your feet. Tripping is part of the learning process—don’t be discouraged. Think of trails as an obstacle course for your mind and body, requiring you to plan and react quickly. It keeps things engaging and fun. Start with less rocky/technical trails and slowly start to add in more technical trails as you gain confidence!
3. Slow & steady
Trail running often means slower paces due to elevation changes and varying surfaces, but that’s okay. Focus on effort and enjoy the mental and physical challenges instead of fixating on speed. Oh and remember that walking uphill sections is still considered trail running - I do it all the time!
4. Bring Your Essentials
Trail running requires self-sufficiency. Carry your hydration, fuel, and any necessary gear, using a vest or belt to keep your hands free.
Nutrition Tip: Aim to each 50g of carbs every hour for optimal fueling. Choose snacks that your stomach tolerates while running - this might take some trial and error. My go-to’s are dates, Maurtens, Spring Energy, and Trail Butter.
Hydration Tip: Drink 17-20 oz two hours before your run, 5-10 oz every 15-20 minutes during, and 16-20 oz for every pound lost post-run. I prefer electrolytes after a run.
5. etiquette
Trail running etiquette is the same as hiking etiquette:
Stay on marked paths.
Follow Leave No Trace principles. Including going to the bathroom.
Announce before passing. I always say “Coming up behind you, whenever you get a chance” so people don’t feel rushed to get out of my way if it’s not an ideal place to pass.
Yield to uphill runners, horses, mountain bikers, and hikers that are on a technical section. Again, don’t rush people and be polite.
Be friendly and respectful.
6. be safe
Always share your plans/location with someone before heading out.
Download your route for areas without cell service.
Have personal identification on you and have your emergency contacts updated in your phone.
Bring bear/human spray and know how to use it.
Stay aware of your surroundings and trust your instincts.
For long runs, always pack extra layers, food, and a headlamp. Just in case.
7. Recovery, recovery, recovery
Trail running will make you way more sore than road running because of the stability and elevation changes. Post-run, spend 15-30 minutes rolling out your feet and calves with a ball, foam roller, and/or theragun. This helps relieve soreness and keeps injuries at bay. Bonus tip: a cold plunge post run does wonders for recovery!