A Beginner’s Guide to Trail Running: 8 Things to Know Before Swapping the Roads for the Woods

“You have to let that go,” Will Baldwin, one of the Sundog Running coaches leading the clinic along with fellow Sundog coach (and ultra trail running legend) Anna Frost, said while shaking his head emphatically, making a big releasing motion with his hands.

At the root of my feeling of shame was the fact that I was primarily a road runner, and that both physically and mentally, trail running is an entirely different beast. I’d traded sometimes cracked sidewalks for dust, dirt, rocks, and roots, and my zero- altitude, sea-level neighborhood for the heights of Utah ski mountains. Beyond the locale, my mindset needed to change, too.

“From how long and what paces you should be going typically on the road, to then being in the mountains, all of that goes out the window,” Frost says. “Let go of the expectations of the road.”

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Of course, swapping the roads for the woods and making that mindset shift can be a great way to switch up your routine and challenge yourself. But changing up your running terrain is not always so straightforward.

“From a personal opinion, I think it’s awesome,” says Frost about her first reaction to hearing a runner wants to give the trails a try. “As a coach, then I'm like, ‘Oh, there's so much to learn,’ which is also really exciting.”

So before you set off for natural paths, here are some expert trail running tips to keep in mind in order to stay safe and get the most out of your miles.

The benefits of trail running

First of all, trying trail running is worth it!

"Compared to tread or flat ground running, trail running can seriously increase stamina and cardiovascular conditioning," says Josh Honore, CPT, a certified personal trainer at Xponential Fitness. Mixing up your running terrain can also boost agility and coordination, Honore adds.

It's also easier on your joints in comparison to running on pavement, says Holly Roser, CPT, a certified personal trainer and owner of Holly Roser Fitness. "Dirt maintains the least impact out of any surface you can run on outside of a track," she adds.

Plus, adding a more scenic landscape to your runs is a nice mood booster, too. "Beyond the physical bonuses, getting out into nature often brings about a host of psychological benefits and can help battle symptoms of anxiety and depression," Honore says.

The fact that you might be focusing less on pace and time, and more on the experience of being in nature, can also help you mindfully stay in the moment—and even enjoy yourself.

“For me it's important for people to have fun,” Frost says. “There's no reason to go out there just because you feel like you should. Do it because you really want to get somewhere, you are intrigued about how your body can move up there, or what it looks like over the next hill. I think that's a really important part with trail running is that you just really enjoy it for what it is rather than trying to put pressure on yourself.”

Trail running for beginners: 8 things you should know before you start

If you're wondering how to start trail running, follow these expert tips.

1. There will (probably) be hills

This one might sound obvious, but my conception of trail running was that it would take place on mostly flat or gently rolling dirt roads. That is most definitely not the case. While there are trail runs without a lot of elevation, trail running can also mean legit running up a mountain.

2. Trail running also (probably) involves some hiking

When you’re facing a hill, you can feel free to take the hills at the pace that feels best to you, which might involve power hiking rather than running the entire time. Power hiking is when you hike at a fast pace, helping bring your heart rate down during steep portions of the trail.

“Power hiking is definitely part of trail running,” Frost says. “If it's a trail where it's undulating to flat, you want to try and keep running, but if it is very steep or if you are at some altitude or if you're just really tired because it's a long way, power hiking is part of trail running. You'll see top level runners hiking, especially once the distance gets longer. It's also a really good way to help maintain your heart rate down a little bit lower, and to try and get food in if you're eating on the run.”

“I think that's a really important part with trail running is that you just really enjoy it for what it is rather than trying to put pressure on yourself.” —Anna Frost, ultrarunner

3. Elevation changes everything

Don’t underestimate the physiological difference between running at sea level and running at hundreds or thousands of feet (depending on how far your trail running journey takes you). Generally, thinner air means your body has less oxygen to power your muscles and cardiovascular system.

“[Altitude affects] everything from how your digestive system handles food, how your lactic acid moves through your leg—your legs will feel heavy because you don't have as much blood flow to your muscles—your breathing rate, and your heart rate goes up because you don't have as much air to breathe,” Frost explains.

That means running the same distance at a higher elevation may feel totally different—and likely more difficult—than running at a lower elevation on a flat trail.

4. You’ll want to adjust your expectations

Because of the elevation and hill factors, don’t expect to run at the same pace as you would on a road. You also may not want to focus on pace at all because it could take away from your ability to enjoy nature and be in the moment.

“It's not always about how fast you go or the time that you're doing each mile, it's about being in the moment exploring where you're going,” Frost says. “If that means that you want to walk and go a bit slower so you can appreciate the leaves changing color or the view out to the mountains or the flowers. For me, that's one of the most important parts of trail running: the exploration of it and the appreciation where you are in the present.”

Expect to run when you feel you can run, and power hike when that pace feels better.

5. You need some different gear 

First and foremost, proper footwear is a prereq. You'll likely encounter many different types of terrain when you hit the trails, so you'll need a shoe that can adapt and support you on your run, and having proper footwear can help you stay stable and avoid falls.

"When trail running, we need some extra features that our road shoes may not possess," says Honore. The top three features to keep in mind when shopping for trail running shoes are fit, cushioning, and traction, Phil Kochik, owner of Seattle's Seven Hills Running Shop, which specializes in trail shoes, previously told Well+Good.

“Having specific trail running shoes is really important because it just changes everything like grip, stability, agility,” Frost says. I found my personal sweet spot with Hoka's Speedgoat 6 ($155).

And don’t underestimate the importance of fit. "If you have a shoe that is uncomfortable, then doesn’t matter if you have great traction—that won't save the experience," Kochik says.

Don’t forget to wear sunscreen and bring water, as hydration and sun protection are always key. Another thing to keep tabs on is the weather on your route, Honore says. Keep in mind that sometimes the temperature or precipitation can shift quickly, depending on your specific trail and how long you run. So pack extra layers—and snacks, plus water, to refuel if you’re in a remote area.

Keep in mind that your water and nutrition needs for a 10 mile trail run will likely be different from a 10 mile road run, since you may be running more slowly and using different energy systems to metabolize, Frost says. She advises packing twice the amount of what you think you might need for your first few trail runs, and adjust from there.

6. Take some safety precautions

You might also want to clue in someone you trust about your trail running plans.

"When running solo, always be sure to inform someone of your whereabouts and intentions," Honore adds. It also doesn't hurt to share your location from your phone with a trusted friend or family member, especially if you are going out on a new path. You can also carry pepper spray, pepper spray gel, or an alarm device like Birdie if you're running alone and it helps you feel safe. If you drive yourself to the trail, keep a first aid kit in your car in case you have any minor injuries while out running.

That said, having a slip or a small fall is sometimes just the nature of the beast. You can prepare your muscles and tune into your body with a warmup.

"Taking a few extra moments to extend your warm-up and stretch routine can reduce potential for injury," Honore says.

Here’s the 10-minute warm-up Nike trainer Traci Copeland does before all her runs: 

7. Adjust your form

Running optimally when you’re going uphill, flat on a trail, and downhill requires making some tweaks to your form! Using good form is also a good way to prevent injury. “Always engage your core and glutes to help maintain balance," Roser says.

The form is not always intuitive for road runners, who are used to running heel to toe and keeping an upright posture. When going uphill, you’ll want to focus on a different part of the foot.

“With uphill, it's really good to be light on your feet, on the balls of your feet, so up on your toes on the very steep bits without doing big heavy footsteps and long strides,” Frost advises. “It's good to shorten your strides, sort of leaning into the mountain or a trail but still looking up so your chest is open, your lungs are open to the oxygen inflow, so when you're breathing, you've got a good space there. You’re also using your arms to pump or even push down on your legs as you're pushing your way up the hill.”

For a flat or undulating part of the trail, it might be tempting to zone out like you would on a road. But keeping alert and having your eyes trained on the path ahead of you will help keep you safe.

“You want to be looking ahead at the trail to choose the right line so you can see what rocks or tree roots are coming up,” Frost says. “Think about keeping your feet light and not striding out too far so that, from the feet up, you're in control of your body weight and what you're doing. Especially if you hit a very technical bit and it's a bit rocky, having your arms wider than typically road running, just it helps bring your center of gravity down so you are more stable and have better balance. So you can use your arms like wings.”

There's some debate about the best downhill form, with some schools recommending long loping steps and others recommending shorter faster steps. For beginners, Frost recommends the latter.

“It's about being agile, it's about looking ahead at what's coming up so that you can choose the best route down, and then slightly leaning forward into the downhill so that you're not landing on the back of your heels,” Frost says. “If you're landing on the back of your heels, then you're more likely to skid out because you've got your weight all on the back of your legs, so you’re more likely to slip and fall on your bum. If you are landing more on your forefoot with your weight forward, you are more likely to move down the hill more efficiently and it will definitely feel better on your quads if you're not landing on your heels.”

8. Ease into it

With these differences, you might want to pick a route that’s shorter than your typical run. You’ll need some practice to adjust to the form differences, the strength and balance requirements, and the feeling.

“If you're going from road to trail, you're best to start off on a fairly smooth and easy trail until you've got your core and stability worked on and your body can respond to that very technical stuff and that builds your confidence,” Frost says. “Then when you feel more confident on that, you can go to a hillier or a more technical trail. Keep those runs fairly short at the start just so that you know that if anything does happen you can get back quickly. But also just [prepare to be] okay with that: It is a bit more of an adventure.”