Whether you're a road runner ready to explore beyond the pavement or simply looking to try something new, trail running offers a fresh way to experience the outdoors. It’s more approachable than you might think and once you start, it’s hard to turn back. Here’s everything you need to know to get started. What is trail running and is it for me? Trail running is exactly what it sounds like: running on unpaved surfaces like dirt paths, forest trails, and rocky terrain. It's a combination of endurance running and the kind of exploration you'd get on a hike but faster, and with a whole lot more variety underfoot. No two trails are the same, which is half the appeal. How is trail running different from road running? The biggest difference is the terrain. On trails, you're constantly adapting, navigating roots, rocks, inclines, and uneven ground, rather than settling into a steady, predictable rhythm. Trail running also tends to be slower than road running in terms of pace, and that's completely normal. You're covering more complex ground and burning more energy doing it. Is trail running harder than road running? In some ways, yes and in other ways, it's actually easier on your body. The variable terrain means your stabilizer muscles work harder, and elevation gain can make your lungs feel it more. But the softer ground is generally easier on your joints than pavement. Most runners find trail running more mentally engaging, too, which makes the miles feel shorter. Can a complete beginner do trail running? Absolutely. Trail running is more accessible than most people think. Start on well-maintained, relatively flat trails, like those in local parks or forest paths, and work your way up to more technical terrain as your confidence builds. You don't need to be fast or have years of running experience. Many trail runners walk the uphill and that's not just acceptable, it's a smart strategy. How do I find the right trail to start on? This might be the most important first step. As a beginner, you want to avoid jumping straight onto technical singletrack: narrow, rocky mountain trails that demand a lot of footwork and focus. Instead, look for: Groomed dirt paths or wide doubletrack trails — forest roads, rail trails, and park loops are perfect starting points Relatively flat terrain with minimal elevation change so you can focus on getting comfortable with the surface rather than the climb Well-marked, well-traveled routes where you're unlikely to get turned around and other trail users are nearby Apps like AllTrails make it easy to filter by difficulty, distance, and trail type. Look for trails rated "easy" or "moderate" with good reviews from beginners. Once those feel comfortable, you can start adding elevation and more technical terrain. Gear & What You Need What should I wear for trail running? The golden rule: no cotton. Cotton holds moisture against your skin, leading to chafing and discomfort the longer you're out. Instead, look for: Moisture-wicking shirts and shorts made from lightweight synthetic or merino wool fabrics, our Echo and ActiveIce collections are built for exactly this type of activity. Trail running shorts with a built-in liner and pockets for gels, phone and keys. Running tights or leggings for cooler conditions, they protect against brush and keep you warm. Running socks made from merino wool or synthetic materials to prevent blisters. Certain running socks also have padding in key areas that will help with hot spots. A lightweight, packable jacket for unpredictable weather especially if you're heading into the mountains. The Helium UL Jacket is perfect for this, packing down small enough to stuff in your vest pocket until you need it. Do I need a hydration vest or pack? For runs under an hour on well-trafficked trails, a handheld water bottle or waist belt will do the job. But once you're heading out for longer efforts, or anywhere remote, a hydration vest or running pack becomes essential. It carries your water, nutrition, phone, and an emergency layer without bouncing around or slowing you down. How much water should I bring on a trail run? A good rule of thumb: plan to drink 16–24 oz of water per hour of running. On hot days or at elevation, err toward the higher end. For runs under an hour on easy terrain, a single handheld bottle is usually enough. For anything longer, a hydration vest with soft flasks or a reservoir gives you the capacity you need without having to ration. One important caveat: unlike road running, you may not have cell service or access to water refill points on many trails. Don't count on finding water along the way, carry what you need from the start. Do I need to eat during a trail run? If you're running for less than 60 minutes, most likely you probably don't need to eat during the run itself. But once you cross that threshold, fueling becomes important. Trail running burns more calories than road running — the terrain, elevation, and extra muscle engagement add up fast. Running out of glycogen mid-run (sometimes called "bonking") means your legs stop cooperating, which is not a fun experience on a remote trail. A simple approach for longer runs: Eat a light meal or snack 1.5–2 hours before you head out After 60 minutes of running, aim to take in 150–250 calories per hour Easy-to-carry options: energy gels, chews, bars, dates, or boiled potatoes (a trail running classic) Practice eating while moving during training so it's not a surprise on a longer effort Also, there is no harm in just bringing some gels or nutrition regardless of your distance, especially as you are learning what your body needs. What gear is worth investing in? Once you've got shoes and apparel dialed in, a few other pieces make a real difference: Running cap or visor sun protection and keeps rain and sweat out of your eyes. Our fan favorite, Swift Cap, is a go-to for trail runners thanks to its lightweight, moisture-wicking build or explore our other running hats. Sunglasses protects from UV, wind, and trail debris GPS watch helpful for tracking distance, elevation, and navigation on unfamiliar terrain Training & Technique The most important thing is to ease in. Here's a simple approach: Start on easy, well-marked trails close to home Slow down, trail running should feel like a hard-effort hike on the uphills Aim for time on feet rather than miles, since trail terrain makes mileage a poor measure of effort Build gradually, three to four days a week is a solid starting point for beginners There is zero shame in walk / run strategy. As always listen to your body Should I slow down on trails compared to road running? Yes, and don't fight it. Your pace on trails will naturally be slower than on roads, sometimes significantly and that's not a sign you're doing it wrong. Focus on perceived effort instead of your watch. If you can hold a conversation, you're in a good zone. How do I run uphill and downhill safely? Uphill: Shorten your stride, lean slightly forward from the hips (not the waist), and drive your arms. It's completely normal and efficient to walk steep climbs. Most experienced trail runners do it. Downhill: This is where many beginners get nervous, but it's also where trail running gets really fun. Stay upright (don't lean back), keep your steps short and quick, look 10–15 feet ahead on the trail rather than right at your feet, and let gravity do some of the work. Relax your upper body. How far should a beginner trail run? Distance matters less than time when you're starting out. A 30–45 minute effort on trails can feel very different from a road run of the same length due to terrain and elevation. Start with what feels manageable and build from there. Many runners find 3–5 miles a great entry point for trail running. Safety & Trail Etiquette How do I stay safe on trails? Trail safety comes down to preparation, awareness, and communication. Here's what every beginner should have in place before heading out: Run with others when you can. Especially when you're new to the trails, having a partner makes a big difference, both for safety and for motivation. Join a local trail running group or recruit a friend. The trail running community is generally welcoming to beginners. Always let someone know your plans. Before every run, tell a friend or family member where you're going, which trail you're on, and when you expect to be back. If something goes wrong, this information matters. Don't skip this step, even on familiar trails. Download offline maps before you go. Many trails have little to no cell service. This is a big difference from road running and it catches a lot of beginners off guard. Apps like AllTrails and Gaia GPS let you download trail maps to your phone, so they work without a signal. Get in the habit of doing this before every run. Check the weather. Conditions in the mountains and forests can shift quickly. What starts as a warm morning can turn cold, windy, or rainy fast. Check the forecast and dress for the conditions you might encounter, not just what it looks like at the trailhead. Bring more water and food than you think you'll need. Getting a little lost, taking a wrong turn, or moving slower than expected are all real possibilities. Having extra fuel and hydration is cheap insurance. What should I bring on a trail run? The longer and more remote the run, the more you should carry. A basic checklist for beginners: Water: more than you think you need; don't count on refill points on the trail Nutrition: energy gels, chews, bars, or real food for anything over 60 minutes Phone with offline maps downloaded before you leave (cell service is often unreliable) A lightweight extra layer: trails can get cold fast, especially at elevation. Our award-winning deviator collection is your perfect running layer, built to move with you without weighing you down. Sunscreen Basic first aid: blister kit and a few bandages go a long way ID What's the right-of-way etiquette on trails? Trail etiquette is simple but worth knowing before you head out: Uphill runners have the right of way: downhill runners have more control and can step aside more easily Hikers typically have priority over runners: slow down and communicate when passing Call your pass: a friendly "on your left" goes a long way Common Concerns Will trail running hurt my knees? Trail running can actually be easier on your knees than road running because softer surfaces absorb more impact. That said, the varied terrain means your stabilizer muscles and ankles work harder. Building strength gradually — especially through single-leg exercises like lunges and step-ups will protect your joints and keep you running injury-free. Can I trail run alone? Yes, solo trail running is common and can be deeply rewarding. But it comes with more responsibility than running with others. If you're heading out alone, make sure someone knows your exact route and expected return time, your phone is charged with offline maps downloaded, and you're sticking to trails with some traffic rather than remote backcountry. As your experience builds and you get familiar with an area, solo runs become one of the best parts of the sport. What if I get lost? Prevention is key: download trail maps offline before you go, carry a GPS watch if possible, and stick to marked trails when you're starting out. If you do get turned around, stop, stay calm, and use your phone's GPS to orient yourself. Many trail runners use apps like AllTrails or Gaia GPS that work without cell service. Ready to Hit the Trails!? Trail running doesn't require a lot. It requires curiosity, gear built for the terrain, and a willingness to slow down and take in your surroundings. The trails have a way of doing the rest. Whether you're gearing up for your first trail run or looking to go longer and further, we are excited to see you out there! Gear recommendations and further resources: Trail Running Collection Running Hats Running in the Heat
