Ready to swap the pavement for the path less travelled? Trail running is one of the best ways to reconnect with nature, challenge your fitness, and rediscover what you love about running. From muddy single-tracks to scenic ridgelines, no two runs are ever the same, and that’s exactly what makes trail running so addictive.
Whether you’re exploring your first off-road route or looking to stay motivated through the colder months, these top tips will help you get started with confidence.
What Is Trail Running?
Trail running means heading off-road. Swapping tarmac for dirt paths in a local park, forest tracks, or mountain trails. The terrain is more technical than road, and every step tests your balance, focus, and endurance.
For many trail-running aficionados out there, going off-road is not about pace or splits, it’s about the experience. Each route brings its own challenge: from steep climbs and rocky descents to uneven terrain that demands strength and agility.
If you’re new to trail running, you’ll quickly discover the variability it brings, and that’s what makes it so rewarding. So let's dive in to our top trail-running for beginners to help you find your feet on the trails.
1. Adjust Your Cadence on the Trails
Unlike road running, trail running is unpredictable — and that’s the beauty of it. One minute you’re on soft grassy ground, the next you’re navigating loose rocks or tree roots. This variety builds strength, balance, and mental resilience.
Embrace the unknown. Keep your stride light, your eyes up, and your mindset open. You'll want to adjust your cadence to safely navigate the varied terrain. Trail running teaches you to adapt, and every run will make you a better, more versatile runner.
2. Gear Up for the Trails
Preparation is everything when you’re heading off-road. Start with trail running shoes that offer grip, protection, and cushioning suited to uneven terrain. A lightweight hydration vest or pack is also worth the investment it’ll keep essentials like water, snacks, and a small first-aid kit close at hand.
Trail running essentials checklist:
Multi-terrain trail running shoes
Water or an electrolyte drink
Energy gels or snacks
Sunscreen and sunglasses
Lightweight rain layer or windbreaker
Mini first aid kit (band-aids, anti-bacterial wipes, bandages)
3. Change Your Mindset
Trail running isn’t about personal bests, think of it as an opportunity for personal growth as a runner. The terrain is challenging, climbs are steep, and your pace will naturally slow down. That’s okay.
Instead of focusing on time, focus on effort and experience. Listen to your breathing, adjust your stride, and enjoy the challenge. Over time, you’ll find your fitness, confidence, and efficiency improving across all kinds of terrain.
4. Know Your Route Before You Go
Safety starts with preparation. Research your route before setting off, use a mapping app or download GPX files to your running watch. Strava Heatmaps is a great tool for this: you can see frequently trodden paths and plan your route with tried and tested information. Stick to well-marked, popular trails when starting out, and let someone know where you’re headed.
As you gain confidence, you can progress to more creative routes, learning to navigate using maps and compass skills. Remember, being prepared means being able to enjoy the adventure fully.
5. Use Your Arms for Balance and Momentum
Trail running calls for a slightly different running form. Keep your elbows slightly wider than usual to help balance, especially over uneven ground. Use your arms actively — swing them for stability and to power up hills.
Our Runna top tip is to imagine you're trying to punch through a sheet of paper behind you with your elbows.
A strong upper body complements your lower-body strength, helping you stay upright and in control on technical trails.
6. Build Strength and Balance
Trail running puts your stabilizing muscles to work, so strength and mobility are key to preventing injury and improving control. Focus on single-leg exercises and core stability work to prepare your body for uneven terrain. Cross-training is a great tool to round out a solid training plan.
Great strength moves for trail runners:
Lunges and reverse lunges
Planks and tricep dips
Swiss ball planks
Ankling exercises
Add these to your weekly strength sessions to your training plan, and we adapt your plan seamlessly to give your body ample time for recovery. Trails can take more out of your body than you might expect.
7. Learn to Work With the Hills
Trail running means you'll need to embrace elevation. On steeper climbs, shorten your stride, pump your arms, and take quick, light steps. Don’t be afraid to walk the hills — even elite trail runners do this to conserve energy.
When running downhill, stay tall with a slight forward lean, and bend your knees. For smoother descents, open your stride and let gravity help you. For technical sections, imagine running downstairs: controlled, quick steps with your focus just ahead of your feet. Remember, when tackling hills, we recommend pivoting from a pace strategy to RPE.
8. Run for Time, Not Distance
A five-mile trail can feel like a ten-mile road run, and that’s normal. Trail terrain, elevation, and obstacles all slow your pace and increase effort. So when starting out, plan runs by time, not distance. All that time on feet propels your development as a runner.
Opt for out-and-back routes so you can gauge your limits, and gradually increase time on your feet as your strength and confidence grow.
9. Prioritize Safety Every Time
The more remote the trail, the more important safety becomes. Run with a partner when you can, or let someone know your route and expected return time. Carry ID, a charged phone, and download an emergency location app like what3words in case you need help.
On the trail, keep your eyes roughly four feet ahead to spot obstacles early, not down at your feet. This helps prevent trips, sprains, and unexpected tumbles.
10. Stay Hydrated and Fuel Smart
Trail running is physically demanding, and hydration plays a huge role in how well you perform. Sip water or electrolyte drinks regularly, especially on hot days or longer runs.
Hydration helps maintain temperature, prevent cramps, and keep your mind sharp — all essential when navigating tricky terrain. Combine this with easy-to-digest snacks or energy gels to keep your energy steady throughout the run.
Final Thoughts
Trail running is a chance to explore, to challenge yourself, and to reconnect with the simple joy of running. Start small, stay prepared, and remember: every step you take off-road makes you stronger, steadier, and more in tune with your surroundings.
When you’re ready to go further, Runna can help you build a personalized running plan tailored to your goals, experience, and schedule.