Trail Running for Beginners: The Ultimate Guide

Got the running bug and want to level up to take on the trails? Or maybe you’re a keen hiker that simply wants to take in more of the landscape on your precious weekend outings. Whatever your reason for getting into trail running, it can be a significant adjustment. Trail running requires a unique level of fitness, technique, and gear requirements to road running, but hitting the trail is also a form of nature therapy that can’t quite be replicated. If you’re wondering what all the fuss is about and are unsure where to begin, we’re here to help! In our ultimate guide to trail running for beginners, we’ll cover all the tips you need to hit the ground running, including how to choose the right gear, how to pick your trail, and how to perfect your trail running technique.

Quick Links

1. Getting Started
2. Trail Running Gear
   • Shoes
   • Pack
   • Nutrition
   • Clothing
   • Accessories
3. Finding Beginner Trails
4. Trail Running Technique
5. Staying Safe on the Trail

Trail Running: Getting Started as a Beginner

Before you get started, you’ll want to ensure that you have the right gear (particularly footwear and a pack), a decent base level of fitness, and (depending on your selected trail) a navigation method. It’s worth noting that if you’re completely new to running, it’s probably not a great idea to hit the trail straight away. A trail run will (usually) have a lot more elevation than a regular road run, so it’s a good idea to build up your fitness on flatter ground first. Start out on the road or treadmill to build up some running fitness before gradually transitioning off-road.

Trail Running Gear

Trail running requires a different set of gear to regular running, but luckily you don’t need a lot to get started. The most important items are your shoes and a hydration method. Everything else can be added as you gain experience and figure out what works for you.

Trail running shoes

Shoes are by far the most important element of your gear when it comes to running, and particularly so on the trail. You’ll likely encounter uneven and varied terrain like rocks, roots and mud, and moving at pace without the right footwear could cause unnecessary trips and injuries.

Trail running shoes are significantly different from regular running shoes since they need to prioritise foot protection, traction, and stability to combat such uneven surfaces. They’ll usually feature more durable materials (sometimes a toe cap), a grippier sole with deep lugs, a more rigid midsole with less cushion, and a lower drop.

Even still, there are so many different types of trail running shoes out there, ranging from robust GORE-TEX runners, to cushioned hybrid models, to super minimalist barefoot styles, and each is suited to a different type of trail and runner. When selecting your trail shoes, make sure that you consider the type of trail you’ll be heading on to ensure that you buy the right pair for your activity.

You’ll also want to invest in a good pair of running socks, for both foot support and blister prevention. Quality running socks will wick moisture away from the foot, keeping your feet cool and dry to prevent discomfort and blisters. We’d recommend merino wool socks for their moisture wicking abilities, or toe socks for extra blister prevention.

Trail running pack

Trail running is a lot more remote than road running. Depending on the length of your run, you could be far away from civilisation at any given time and unable to call for help. For this reason, we need to be sufficiently prepared and thus carry more supplies. This means that some sort of pack is essential. Whether you opt for a belt, vest, or pack is down to both personal preference and how much gear your specific run requires. For shorter runs, a belt with a bottle should suffice. For a full day on the trail, you’ll need to pack water, food, a waterproof layer, first-aid supplies, and navigation tools – so you will likely need to opt for a pack or a vest.

Trail running nutrition

It’s no secret that running burns a lot of energy, so keeping your body adequately fuelled is key. Depending on the length of run, you’ll want to pack a range of high carb foods like gels, bars, and chews (but keep in mind that it can take a bit of trial and error to figure out what works best for your body). Electrolytes are also crucial on longer runs to help your body replenish the salts it loses when running. This is easy, as most electrolytes can simply be dissolved in water.

Quality clothing

Although it’s important to choose quality clothing, buying new pieces specifically for trail running is definitely not an essential, and you can usually just wear your regular running clothing or activewear. As long as it’s breathable and moisture-wicking for those high heart rate moments, you should be all set. We’d recommend shirts and shorts that are made with quick drying and lightweight materials like polyester. 

For longer runs, you might want to consider a layering approach to help manage your temperature. Unlike with road running, it’s common to snag a sleeve on a branch or lose your footing on the trail, so you’ll want to maintain a balance between breathability and durability. You might also want to keep an eye out for shirts with anti odour properties, or UPF clothing for summer trail days. And of course, for rainier conditions, a lightweight rain jacket will be essential.

Must-have accessories

The great thing about trail running is that you don’t need a lot to get started. As long as you have the right footwear and a hydration pack, you can add things into your kit depending on what type of runs you enjoy. 

If you find yourself running at night often, lighting is invaluable for trail safety. A headtorch will light up the trail to help you both see the terrain, and stay visible to other trail users including cyclists.

Although not an essential, a watch can be a great investment as you progress with trail running. It’ll not only help you track your runs and key fitness stats like your heart rate, but many higher-end watches can also be used as a navigation tool to help you reduce the amount of gear you need to bring on the trail.

If you don’t have a GPS watch, then a navigation tool is essential, especially if you’re exploring unfamiliar areas. Whether you go with a traditional map and compass or a GPS unit, make sure you’re prepared so you don’t get lost on the trail.

And then there’s health/safety considerations. When you’re trail running, the priority is to keep your gear as lightweight as possible, but a compact first aid kit can go a long way – particularly if you’re heading on day-long adventures that will be far from civilisation, and especially if you’re new to the sport when there’s more risk of slips and falls. Depending on the ruggedness of the trail and the length of your adventure, you might want to consider bringing emergency supplies like a lightweight shelter and water treatment tablets. Make sure that you wear a hat and sunnies if sun is forecast, and don’t forget your sunscreen!

As you progress in your trail running journey, there are endless options for gear that you can invest in to make life on the trail that little bit easier. Poles can be great for runs with a lot of elevation, waterproof dry bags and phone cases are worth it if you’re expecting a downpour, anti-blister balm works wonders if you’re prone to foot issues – the list goes on! But the main thing to remember is just get started, and worry about honing in your kit later.

Finding the Perfect Beginner Trails

We’re incredibly lucky to have such a diverse range of trails to choose from across Australia, with all different types of terrain, distances, and elevation on offer. From scenic coastal paths in WA to rugged mountainous terrain in Tassie, there’s something for trail runners of all levels and preferences.

When you’re just starting out with trail running, just like with any activity, it’s best practice to start simple. Choosing a trail that you’ve walked or hiked before can be a good option, so you’re not thinking too much about navigation and can focus all of your energy on the run. This can be as simple as running on gravel roads, forest trails, or in local state parks – it doesn’t have to be a huge adventurous outing to be a trail run! Starting small can also give you time to adjust to your gear and figure out your pace. 

When you’re ready to level-up, use guidebooks and websites to find inspiration for runs that are more advanced and further afield. Or alternatively, join a run club! Running with a group is a great way to socialise and meet new people who can introduce you to trails that you otherwise might not have considered.

When it comes to distance, remember that it’s likely that you’ll wear out a lot faster given the elevation and conditions underfoot. If you’re used to running on roads, choose a trail distance that’s slightly shorter than you’d usually be comfortable with, then adjust your pace to suit the terrain. Start small with your elevation gain and opt for trails with gradual, undulating hills to get your body and muscles used to running off-road.

Trail Running Technique

Moving from smooth surfaces to uneven terrain can take a bit of adjustment – and your running technique will have to alter slightly to contend with this.

The main thing to remember is to shorten your stride. Not only will this allow you to react more quickly to trail obstacles like roots and rocks, but you’ll be able to keep your balance a lot more effectively. To make sure you’re prepared for any obstacles, you should keep your eyes fixed around 5 metres in front of you (not at your feet!) and ALWAYS pay attention. When you start to let your mind wander, a random tree stump is pretty much guaranteed to appear out of nowhere and send you flying. If there are a lot of obstacles in your way, always opt for the safest route instead of the quickest one.

Our bodies naturally lean forward when we go uphill, and lean back as we go downhill. This can put unnecessary strain on the back and potentially cause injury, so try to resist the temptation and stay upright as much as possible. And don’t forget that there’s absolutely no shame in walking those hills! Walking quickly up a hill and then resuming your regular running pace when you reach the top will help to reduce fatigue. You can gradually start incorporating hills into your runs as you feel more comfortable on trail.

Staying Safe on the Trail

The beauty of trail running is the opportunity to immerse fully in nature and focus only on the trail. But just like with hiking, there are risks that come with venturing deep in the bush and far away from civilisation, especially if you’re going out alone.

It’s likely that you won’t have any phone service, so make sure that you have a navigation device with you if you’re headed to remote areas, and perhaps even a PLB as a precautionary measure. We all know that the number one rule of hiking is to let somebody know where you’re going and when you’ll be back – the same rules apply for trail running.

Make sure that you stay extra alert for wildlife, as animals are less likely to hear you approaching when you are moving at pace on the trail. There’s also a much higher risk of slipping and tripping vs hiking and/or road running, so ensuring that you have a first aid kit packed is pretty important. Another thing to consider is leaving the headphones at home. You might be used to running on roads plugged in, but this limits your senses on the trail when you should be on high alert.

Ultimately, make sure that you exercise an appropriate level of caution to ensure you stay safe on the trail – and remember that if something feels unsafe, it probably is.

Buy Trail Running Gear Online at Paddy Pallin

Trail running is a truly unique type of outdoor therapy, and once you start we can guarantee you won’t look back. If you’re ready to get started, make sure that you’re prepared with the right gear and train, and know how to stay safe on the trail. Then, take the most difficult step and just get out there. Start exploring some trails in your local area and beyond, and you’ll be hooked before you know it.

Ready to start your trail journey? Shop our full range of trail running gear at Paddy Pallin.