Trail Running: How To Get Started

If your usual running route takes you through a familiar maze of sidewalks or a never-ending loop of a treadmill, you may be looking for a change of scenery.

That’s where trail running can come in. It combines exercise and adventure with every stride. And running in the great outdoors can be good for your body, helping you unplug, unwind and reap the benefits of time spent in nature.

“There’s something rewarding about getting off the asphalt and exploring new terrain,” says sports medicine specialist Jessica Tomazic, MD. “Trail running challenges your body in different ways and gives you a chance to experience places you might otherwise never see.”

But before you hit the trails, it’s important to know what you’re getting into. Dr. Tomazic lays the groundwork.

What is trail running?

Trail running is exactly what it sounds like: Running on natural surfaces instead of navigating the concrete jungle.

That can include running through:

• Dirt
• Gravel
• Mud
• Sand
• Brush and wooded areas
• Rocky terrain

While road running tends to offer a predictable surface, trail running keeps you on your toes. Sometimes, literally.

“When you’re running on trails, the terrain is constantly changing,” Dr. Tomazic points out. “You’re navigating roots, rocks, hills and uneven surfaces, which demands more balance, coordination and attention.”

For some runners, that extra challenge is part of the appeal. But it also means trail running can require more preparation and awareness than your typical jog around the block.

How to get started

If you’re new to trail running, resist the urge to tackle the most rugged terrain immediately.

“Start with easier trails and gradually progress,” Dr. Tomazic advises. “Trail running uses stabilizing muscles and balance systems that even experienced road runners may not be ready for. Giving your body time to adapt can help lower your risk of injury.”

Look for beginner-friendly trails that are:

• Well-marked
• Relatively flat
• Wide enough to navigate comfortably
• Close to home or other people

You can work your way up to more challenging terrain as you gain confidence, improve your stamina and get a better feel for navigating obstacles.

Types of trail running

Whether you’re jogging through a local park or tackling mountain paths, there’s a trail for nearly everyone.

Some running trails are little more than scenic dirt paths on relatively flat ground. Others are more intense and meant for highly capable runners and navigators.

• Easy trails are best for beginners. They come with few obstacles and typically feature wide paths, gentle terrain and flatter surfaces.
• Moderate or technical trails demand greater focus and coordination. They may introduce more challenges, like roots, rocks, uneven surfaces and moderate hills.
• Mountainous and highly technical trails are generally best suited for experienced trail runners. They can challenge you with steep climbs and sharp descents. They may also be found in more remote locations.

What to bring with you

One of the biggest differences between road running and trail running is that help may not always be nearby. The proper gear can help you avoid injuries and minimize other risks.

“Trail running is incredibly rewarding,” Dr. Tomazic acknowledges. “But preparation matters.”

What you pack will depend on how long you’ll be gone, how remote the trail is, what the weather is like and other factors. But in general, Dr. Tomazic recommends bringing:

• Food and water, including electrolytes
• Your ID and a card with emergency contact information
• Medications, like antihistamines and pain relievers
• First aid supplies, including bandages, blister care supplies and compression wraps (like ACE® bandages)
• Navigation tools, like a compass and printed map
• A power bank in case your phone battery gets low
• Emergency supplies, like a whistle, headlamp, emergency blanket and change of clothes

Risks and tips to avoid them

Trail running comes with a few unique challenges, and even experienced trail runners can find themselves in dicey situations. Planning ahead can help you avoid these risks.

Trips and falls

When you’re running on uneven surfaces, you can be more susceptible to injuries, like rolling an ankle or taking a tumble.

Slow down when you need to and pay extra attention when going up and down hills, where footing can get particularly treacherous.

“Slowing down and walking steep climbs or technical descents is smart — not a sign of weakness," Dr. Tomazic emphasizes.

Consider investing in specialized trail-running shoes, too. They can provide better traction on dirt, mud and rocky surfaces.

Dehydration and low energy

Trail runs often last longer than expected, especially when hills and technical terrain are involved.

“The general advice is that most runners need regular fluids and roughly 30 to 60 grams of carbohydrates per hour during longer efforts,” Dr. Tomaciz advises.

Bring more water and food than you think you’ll need, particularly on unfamiliar routes.

Inclement weather

Conditions can change quickly outdoors, and your weather app doesn’t always get it right.

If the forecast looks iffy, dress in layers and pack for rain. If it’s sunny and clear, bring sunscreen, sunglasses and a hat.

Getting lost

Even experienced runners can take a wrong turn, and you can’t always rely on cell service to help you find your way back.

• Bring a paper map or download one on your phone.
• Carry a portable charger for your phone.
• Bring — and know how to use — navigation tools, like a compass.
• Make sure someone knows your route before you head out.

Isolation

Running with a friend is best whenever possible.

If you’ll be out alone, tell someone where you’re going and when you expect to return. Consider sharing your location with them via an app so they can track you on your run. Check in with them when you get home.

Final thoughts

Trail running offers a chance to challenge your body while spending time outdoors. The key is to start small, prepare well and respect nature’s obstacle course. A little planning can go a long way toward helping you stay safe, so you can enjoy the trail ahead.