Stepping off the pavement and onto the trails opens up a whole new side of running. It’s full of adventure, fresh air, and the kind of scenery that makes every mile feel worthwhile, so it’s no surprise that off-road running has grown so much in popularity. It’s a great way to build strength, boost confidence, and reconnect with nature, while getting a range of health benefits. Whether you’re tackling forest paths or rolling hills, the shift in terrain means you’ll need to think about your gear differently so you can hit the trails feeling prepared and confident.
Trail running can feel a little intimidating at first, especially for beginners, which is where we come in. At Start Fitness, we love helping runners of all levels find the excitement and freedom in trail running. In this beginner-friendly guide, we’ll break down what to expect when you step off the road and onto varied terrain, plus the essentials you’ll need to stay safe. Whether you’re chasing new challenges or simply craving a refreshing change of pace to your usual running routine, our beginner’s guide to off-road running might just inspire you to make trail running your new favourite way to move.
What is trail running?
Trail running strays away from the typical pavements of urban areas and instead takes your running to areas surrounded by nature. Also known as off-road running, this sport takes you on unpaved surfaces like dirt paths, forest trails, and mountain tracks in natural settings that offer a more adventurous experience. These areas often come with plenty of climbs and descents, plus a mix of rugged terrain, think rocky paths, dust trails, mud and grass, meaning you’ll need to pay much more attention to your footing as you run.
What are the benefits of trail running?
Trail running comes with lots of benefits, both physical and mental. Whether you’re completely new to running, or a seasoned athlete looking to try something different, heading off-road gives you the chance to reconnect with nature and enjoy scenic views in the peace and quiet of the outdoors, all while gaining plenty of health benefits along the way.
Physical benefits of trail running
Trail running is a full-body workout that can improve overall fitness by working on your body’s balance and cardiovascular health. The uneven and varied terrain means you will need to engage more muscles compared to road running to keep you balanced, which can increase strength in your legs and core. This improved strength and stability when tackling obstacles on trails helps to improve coordination and agility, which can build greater overall athleticism.
The softer surfaces on off-road routes can also be easier on your joints compared to hard pavements, which can potentially reduce the risk of injury, though of course trails can come with their own risks. Any strength and agility gained from trail running can work towards improving your overall running performance, making you a faster and more efficient runner no matter the path you choose.
Mental benefits of trail running
Trails give you the chance to explore new places and enjoy the excitement of a mini-adventure, something many runners may find more enjoyable than sticking to the roads. Tackling natural terrain can also create a greater sense of accomplishment. Plus, being out in nature is known to reduce stress and boost mental clarity, which can lift your mood even more when combined with the endorphins released when running.
Off-road running can also increase mental toughness as these varied routes force you to put all of your focus on the terrain, looking out for any potential obstacles as you navigate track types. The mental resilience required to run in these challenging areas encourages you to be more present in the moment, helping you practice mindfulness during your run.
How to start trail running
If you’re thinking about giving trail running a try, there are a couple of things you need to know first. Start by making sure you have the right shoes, activewear and running gear to keep you supported and safe in these new environments. Next, plan out your routes ahead of time. If you’re a total beginner, it can be really helpful to join a local trail running group or head out with someone more experienced for your first off-road run, so you can get used to the different terrains with a bit of guidance.
We suggest starting with shorter distances like 3km or 5km, and gradually building up from there. Just like on the road, you can alternate between walking and running on trails, and you might find it especially helpful when tackling more challenging terrain. It’s recommended to stay away from steep hills at first so you can get used to pacing yourself and saving energy for the trickier parts of the route. Instead, choose a fairly flat, easy-to-follow trail to help you stay safe, comfortable, and on track as you get started.
Off-road running also requires a few technical skills to ensure proper form. These basic techniques include:
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Shortening your stride to maintain your balance on uneven and steep terrain, and taking more frequent steps to keep your cadence stable
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Keep your eyes down to scan the trail ahead of you to avoid any potential obstacles
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Keep your back as straight as possible when running up or downhill, as leaning forward or backward can strain your body and lead to inefficient breathing.
Plan your routes ahead of time
As a beginner, it’s important to plan your route ahead of time so you have an idea of how long the route is and what terrain to expect, helping you feel comfortable and confident when running on trails for the first time. There are many different apps and websites that you can use to plan out your routes, including Strava and Alltrails, that allow you to download your map for offline use before you start running. Keep in mind that you may not have a phone signal on many outdoor trails, so having access to a map of your route is important so you don’t accidentally wander off the path.
Some national parks and forests often have signposted routes you can follow, which is a good way for beginners to start. A lot of these beginner routes will also have some paved options so you can enjoy the natural surroundings with the convenience of more well-laid paths to help you build confidence.
Wear the right shoes and equipment
One of the most important parts of trail running is making sure you’re prepared with the right shoes, clothing and equipment. We suggest you have the following:
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Off-road or trail running shoes that have durable outsoles with good grip to help keep you stable and supported on uneven terrain. Waterproof running shoes may also be needed, depending on the trails you are running on and the weather.
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Appropriate activewear, with weatherproof options depending on the type of trail and time of year you’re running.
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A GPS watch to help you navigate your route and keep track of your performance.
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A backpack or running vest to hold hydration, snacks and any essentials that you may need throughout your run.
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A headlight or visibility gear may also come in handy if you’re running in low-light areas.
What is the difference between trail running shoes and running shoes?
Choosing the right pair of running shoes is key to performing your best and preventing injury, especially when running off-road. Trail running shoes are specifically designed to handle the uneven, unpredictable surfaces you’ll encounter on off-road routes. They usually have deeper, more aggressive lugs on the outsole to provide better grip on mud, loose gravel, and wet surfaces. The uppers are reinforced to protect your feet from rocks and debris, and the overall structure of the shoe gives you greater stability for navigating uneven terrain.
Road running shoes, on the other hand, are built for smoother, hard surfaces like tarmac and pavement. They tend to be lighter, more cushioned, and more flexible, focusing on efficient forward motion and shock absorption. You can choose to wear road running shoes on some trails with paved routes, however keep in mind they will not have the right amount of traction to withstand more uneven terrains, therefore it is a safer option to pick a specific off-road shoe that can hold up to the demands of inconsistent surfaces and prevent injury.
Choosing between the two types of shoes depends on where you plan to run most often, and which type of shoe is best suited for your specific environment. Below are a few recommendations of trail running shoes that are perfect for beginners to off-road running.
Hoka Mafate 5 Mens Trail Running Shoes
Brooks Cascadia 19 Womens Trail Running Shoes
Asics Trabuco 14 Mens Trail Running Shoes
Prepare for your next off-road adventure with Start Fitness
If you’re looking to start your trail running journey, browse through our full collection of running shoes, clothing and accessories to find the right products to prepare you for your off-road adventures. For more information on what to take with you on the trails, head on over to our ultimate trail packing list.