Skip to Content

We may earn commission from links on this page, but we only recommend products we back. Why Trust Us?

Everything You Need to Start Trail Running

With the right gear and technique, anyone can become a trail runner. The co-founder of a trail running tour company shares his tips and recommends gear to get you going.

by Andy Holak
two people running on a trail in the fall
Trevor Raab
The Expert: A competitive trail runner since 1994 and co-owner of the trail running tour company Adventure Running Co., Andy Holak has been running trails for nearly three decades. Through their company, Andy and his wife, Kim, help runners of all abilities venture out onto trails confidently and enthusiastically.

So, you’d like to take your running off-road and onto the trails? It’s a lot less complicated and intimidating than you might think. Although trail running is natural and intuitive—it’s something humans have been doing for millennia—there are tips and tricks to help make it easier to start.

Trail running is simply running on any unpaved surface, and it combines the physical act of running with the enjoyment of your natural surroundings. As a former road runner, I was drawn to trails nearly 30 years ago because while I really liked to run, I liked getting out in the woods and enjoying nature’s beauty just as much. When you’re running trails, you’re forced to be agile. Navigating around and bouncing past rocks and roots is less repetitive than road running, but you still get in a great workout.

If you’re new to the sport, find yourself a pair of trail shoes that fit your feet and match your anticipated conditions (for a few recommendations from our gear team, check out the 2022 RW Shoe Awards). I began trail running before there were trail running–specific shoes, and lacing up my highly cushioned road shoes often resulted in a sprained ankle. When I finally found a good pair of low-profile trail shoes with less cushion, allowing me to feel the ground, I found my stride and flew down the trails with abandon. Trail-running shoes have larger lugs for improved grip, toe bumpers for when you inevitably kick a rock, and sometimes a rock plate to protect against sharp pokes underfoot. It’s important to find a shoe that can lock your foot into place with a solid lacing system or grippier footbed. This increases your agility while keeping your toes from smashing into the front of your shoe on downhills.

More Trail Running Advice: Prepare Your Body and Mind for Your First Trail RaceAsk The Gear Team: Should I Upgrade My Trail Shoes?A Runner’s Guide to Animal Encounters

Ankle stability is also crucial for increasing agility. Although you can’t strengthen your ankles (there aren’t muscles in them), you can improve proprioception. Proprioception is basically the signal your nerves send to your brain that your ankle is turning or unstable on uneven terrain. I’ve used balancing exercises like single-​leg squats (try them with your eyes closed) to help improve my proprioception. This can help you reduce ankle sprains, as well as run with speed, stability, and confidence in rough terrain.

Trails don’t have to be steep and rugged; they can be as simple as the dirt path in your local park. In fact, that local park is a great place to start. Practice picking up your feet a bit more to avoid ground obstacles. I generally think of it as lifting my heel toward my butt in rougher terrain while striding forward. Although it might feel different at first, with time, you won’t be thinking about it all. And be prepared to walk more. I tell myself when trail running or racing, “Walk where you have to and run when you can.” This might mean walking steep uphills and really technical sections, where a strong power-walking stride can be more efficient than running, and then running where the trail flattens out or tips downhill.

Most importantly, take time to enjoy the views. Whenever I get tired, focusing on the scenery is a welcome reminder that there’s likely not a better place I could be at that moment than on a trail enjoying a run.

Build Your Own Trail-Running Kit

Advertisement - Continue Reading Below
Best Rain Jacket for Trail Running

Gorewear R7 Gore-Tex Shakedry Trail Hooded Jacket

R7 Gore-Tex Shakedry Trail Hooded Jacket
Best Rain Jacket for Trail Running

Gorewear R7 Gore-Tex Shakedry Trail Hooded Jacket

$300 at Backcountry

This is the best rain jacket I’ve ever worn for trail running. The two-layer Gore-Tex Shakedry technology actually breathes, yet the jacket keeps you dry. Plus, the slimmer fit works great for running, particularly under a running pack.

Shop Men’s Shop Women’s

Related: The Best Running Rain Jackets

Best Men’s Trail Running Shirt

Kitsbow Superflow Cooling Tee

Superflow Cooling Tee
Best Men’s Trail Running Shirt

Kitsbow Superflow Cooling Tee

Known more for its cycling clothing, Kitsbow makes an impressive men’s shirt for trail running in the Superflow. I love the extremely lightweight Polartec Delta fabric on the body of the shirt that really does wick the moisture away and keep me cool.

Related: The Best Running Shirts for Men and Women

Best Trail Running Socks

Fox River Run Inyanka Medium Weight Quarter Crew Socks

Run Inyanka Medium Weight Quarter Crew Socks
Best Trail Running Socks

Fox River Run Inyanka Medium Weight Quarter Crew Socks

This sock is the perfect weight, fits snugly, and has kept my feet blister-free. Even better, a portion from each pair sold supports Native American youth through the Running Strong for American Indian Youth organization.

Related: The Best Running Socks

Advertisement - Continue Reading Below
Best Trail Running Vest

Ultimate Direction Ultra Vest 6.0 Running Vest

Ultra Vest 6.0 Running Vest
Best Trail Running Vest

Ultimate Direction Ultra Vest 6.0 Running Vest

A good pack for trail running is critical on longer outings when you need to carry more essentials. I’ve been using Ultimate Direction packs for years, and the Ultra Vest 6.0 might be its best and most bounce-free vest yet. I prefer the easy-access bottles on the front of the pack as opposed to an internal bladder and hose hydration system, and the 10.3-liter vest is just the right size for longer trail outings. When I’m guiding and need to carry even more, I opt for the 23.4-liter Ultimate Direction Fastpack 20 ($150), which is amazingly stable for such a large pack.

Related: The Best Hydration Vests

Best Navigation App

Gaia GPS App

GPS App
Best Navigation App

Gaia GPS App

Available on Android and iOS, Gaia GPS is a great resource for finding trails and routing new runs. With a Premium membership (from $20 per year), you can load routes onto your phone and follow the track, making it difficult to get lost. We send the Gaia link to our tour runners each day to help them follow the route.

Best Headlamp for Trail Running

Black Diamond Storm 450 Headlamp

Storm 450 Headlamp
Best Headlamp for Trail Running

Black Diamond Storm 450 Headlamp

For early mornings and late nights, I like the lightweight security of the Black Diamond Storm. You can run the 450-lumen headlamp with three AAA alkaline batteries or a rechargeable lithium-ion battery, and the versatility is great if you plan an extended outing. When you want to light up the night, the five-bulb Kogalla RA Single Pack 1 ($180) can’t be beat. Wearing the light at your waist is also a big advantage to help you spot rocks and roots that might trip you.

Related: The Best Headlamps for Runners

Advertisement - Continue Reading Below
Best Trail Running Nutrition

Honey Stinger Waffle

Waffle
Best Trail Running Nutrition

Honey Stinger Waffle

A Honey Stinger Waffle is a great snack for carrying on any trail run. Less sweet than gels, this waffle is more like real food, always tastes great, and provides a quick boost of energy—140 to 160 calories per waffle—when needed. My favorite is the (gluten-free) salted caramel, but there are also original honey, vanilla, chocolate, and cinnamon flavors.

Pre-Run Checklist

hr

Trail running is for everyone. For shorter runs, you just need your shoes, some moisture-wicking clothing, and a thirst for adventure. If you’re going a little longer, here are some tips to make your run more enjoyable and get you home safe:

➥ Run with someone else, if possible, before venturing out onto more remote trails alone.

Especially if you venture out alone, share your planned route and expected return time with family or friends.

➥ Carry a water bottle and some salty snacks to stay hydrated and maintain your electrolytes. Having a couple of your favorite snacks can help you avoid the dreaded bonk.

➥ Know your route. Use a mapping app on your phone, but bring a paper map as backup and learn how to read it.

➥ Bring a cellphone, or satellite communicator in remote areas, in case of emergency.

➥ Dress for the expected weather conditions, and carry rain gear and some extra clothes if you’re going long in remote areas.

➥ When venturing further afield, carry the 10 essentials: matches and a firestarter, a space blanket or shelter, a map and compass, a headlamp, a small first aid kit, sun protection, a small knife, extra clothes, extra food, and extra water.

➥ Learn how to fall. Inevitably, we’ll all take a tumble on the trail. Sometimes the worst thing you can do is try to catch yourself. Just go with it, tuck, and roll!

Related: Even More Trail Running Gear

Watch Next
 
preview for HDM All Sections Playlist - Runners World US

Running Tips

runaway robot

How Well Does AI Know Running?

how many miles to run in a week

How Many Miles Should You Run a Week?

shoe outsole

Wear Patterns on Running Shoes

three runners jogging across a crosswalk

7 Strategies for Building Endurance

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Logo
twitter icon
youtube icon
facebook icon
instagram icon
pinterest icon
Hearst Men's and Enthusiast Media Group - A Part of Hearst Digital Media

A Part of Hearst Digital Media

We earn a commission for products purchased through some links in this article.

©Hearst Magazine Media, Inc. All Rights Reserved.