16 Super Useful Trail Running Tips for Runners

Trail running isn’t rocket science.

But it is a tad more complicated than street or track running.

Believe us- the runners high is SO worth taking a few minutes to learn how to run trails properly.

So read on for the most important trail running tips you need to succeed (and have fun doing it)!

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The Right Mindset for Trail Running

Trail running is decidedly different from running on the street. It’s easy to overlook that when you’re swept up in the beauty of the outdoors.

But trail running success comes with a few important mental adjustments.

 

1.) Adjust Your Expectations

Especially if you’ve never run trails before. Or even if you used to, but took a break and are restarting your trail running routine.

Your first time out on the trail will be slow. It probably won’t feel natural.

But that’s ok.

Go into the experience like any other journey – slow and steady. Don’t expect perfection. Just enjoy and open your mind to learning.

 

2.) Slow Your Pace

This is a big one.

If you listen to nothing else in this post…at least listen to this trail running tip.

Usually run a 5K in 25 minutes?

Or one mile at a 6 minute pace?

That’s great!

BUT IT WON’T HAPPEN TRAIL RUNNING.

(At least not right away, or possibly ever).

Not saying this to be discouraging. Promise.

It’s just that trail running involves hills, obstacles, and twists and turns that you don’t usually encounter while running on the street or track. It’s harder and different. And it takes time for your body to get used to.

You shouldn’t try to maintain a pace your body can’t handle in new conditions. That’s how injuries happen (and frustration builds).

So enjoy the scenery. Accept the challenge of the trail. But remove the “pace” pressure from your head.

It’ll improve your trail running experience immensely!

 

3.) Focus on Time and Effort (Not Distance)

1 trail mile is not equal to one track mile.

Your body works harder during the trail mile. You expend more energy and effort on the trail.

So because your body works overtime when learning to run trails, focus on total time spent running (and warming up/cooling down) as opposed to total distance.

I know, this goes against runners’ instincts. We love tracking and working towards distances.

But let go of that for now.

 

4.) Bring a Healthy Dose of Mental Toughness

Trail running can be hard.

Very enjoyable, but certainly not easy-peasy lemon-squeezy.

So here’s one of the most useful trail running tips we can give you:

Bring your grit. Your will power. Your sense of adventure.

And your mental toughness.

There will be hills. Maybe some bugs. Rocks and roots to avoid. Heat or cold.

You can’t go on mental auto-pilot as easily as you can while running on the street.

Which is part of the appeal!

So prepare for the unexpected.

Speaking of preparation…

 

Pre-Run Preparation – What to Do Before Trail Running

A little research ahead of time makes a big difference.

 

5.) Trail Research (Find the Right Trail)

Find the right trail for your ability level.

Trails vary widely. 2 miles on trail may be mostly flat and clear, while 2 miles on another trail could take you up and down intense hills and curves.

Plus, learn trail head locations and the surrounding area.

 

6.) Plot Your Route Ahead of Time

The internet is a wonderful place for trail research.

Hikers especially love blogging about trails (with pictures and trail maps and everything).

Choose a trail ahead of time so you know which loop is the right distance for you.

 

7.) Know and Follow Trail Rules

Know when trails open and close.

Leave no trace. That means you, Mr. GU eater…yes, trail runners need fuel, but, be very careful when disposing of plastic packaging. Don’t rip that GU top off and throw it. Store it in a pocket or your hand and dispose of it properly later.

Keep right, pass left. Taking a walking break? Veer to the right and make sure other runners can pass on your left safely.

 

8.) Know and Follow Trail Etiquette

Yield to horses.

Yield to other wildlife.

Don’t startle people. Gently alert “On your left!” or something similar to give them a heads up.

Yield to the uphill runner (if you’re running downhill). This only makes sense…it’s harder to run uphill, so don’t make that runner stop.

Be gentle to nature. Don’t leave anything that didn’t already exist. That means plastic packages, toilet paper or paper towels, cups, etc.

Be friendly. We’re all outside trying to enjoy nature. Don’t be the jerk that makes us feel like we’re in the middle of a big uncaring, unfriendly city. Say hi, smile, be a nice person.

 

Get the Right Gear

 

You wouldn’t go fishing without a fishing rod, right? Or go swimming without a bathing suit? Or try to play hockey without ice skates?

You get the point.

Every sport has required gear. Trail running is no different.

Properly prepare ahead of time and get yourself the right gear to keep you safe and comfortable.

 

9.) Trail Running Shoes

Run with shoes made for trail running.

Some basics of choosing a trail running shoe (inspired by GearJunkie’s How to choose a trail running shoe):

• Consider “stack”, or the height of material under your foot: Some runners swear by minimal shoes while others need tons of cushion. Try on many pairs and decide what’s right for your body.
• Lug length – A lug is the plastic spikey thing that comes out of the bottom of a trail running shoe (kind of like a soccer cleat, but slightly different) and it grips the ground to reduce slipping and falling. Select longer lugs for soft terrain (ie: do you run in soft mud a lot)? and shorter lugs for hard terrain like rocks.
• Thumb’s Length in Front – make sure there’s at least a thumb’s length of space in front of your big toe to avoid black or injured toenails. Trail running shoes that fit too tight cause all sorts of problems, so get fitted properly to avoid injury.

 

10.) Sunglasses

Protect your eyes while on the trail.

Criteria for running sunglasses: UVA protection, no slipping or bouncing, and they can’t be too dark (so you can still see the contour of the ground while running).

We like Goodr sunglasses for running in general, because they’re inexpensive (only about $25) and don’t slip.

But you may prefer sunglasses with specific criteria for trail running (read a full guide on trail running sunglasses).

 

11.) Hydration Belt or Water Bottle

You basically have 3 choices: A handheld water bottle, a hydration belt, or a Camelback wearable water pouch.

Handheld Water Bottle recommendation: Make sure the bottle fits comfortably in your hand.

 

Hydration Belt Recommendation:

12.) Sunscreen/Bug Spray

It’s buggy out there. And sunny.

Protect your skin with sunscreen, and if needed, get a combo bug spray too.

There’s nothing worse than ruining a great trail run with mosquitos constantly biting your legs or arms. Believe me.

 

 

Adjust Your Form and Approach to Running on Trails

As far as trail running tips go, tips on maintaining proper form are very important. Learn how to remain uninjured – it’s crucial to trail running success!

Learn how to adjust your form for trail running compared to street running:

 

13.) There Will Be Hills

I mean, unless you choose a flat beginners trail. Which is a great place to start.

But once you graduate to trail runs with hills, be careful to adjust your form accordingly.

Do:

Head up, look ahead but not too high up the hill.

Back straight, lean forward slightly.

Pump arms forward and back (not side to side across your body) and lift your knees a little higher than normal while pushing off with good calf and leg strength.

More on the “do’s” in #14-16.

Don’t: hunch over, stare at the ground the whole time, pump your arms wildly, push yourself too hard.

 

14.) Lift Feet Up Higher

When running uphill (especially with obstacles like branches, roots and bumps), it’s better to lift your feet a little higher on each upward step than normal.

This may seem counter-intuitive, but it will help avoid spills caused by tripping if your feet drag too close to the ground, which can be especially dangerous on uphill stretches.

 

15.) Arms Out Wider for Balance

Runners are generally instructed to keep elbows at your side and pump your arms forward and back (not side to side) to maintain good running form on the street or track.

It’s a little different on the trail.

You need good balance on the trail.

So it’s ok (and advisable) to keep the elbows out a little further to help in balancing as you navigated twists and turns.

 

16.) Continue to Train Your Body for Trail Running with Strength & Balance Training

Again, going back to the “don’t injure yourself” rule, your body needs conditioning to be able to run trails.

Trails are fun! But hard on the body. Harder than street running.

So prepare your body properly by including strength and balance training in your weekly schedule.

Need some easy strength exercises? Here’s 8 Easy Strength Training Moves for Runners.

 

 

Enjoy the Views

Oceanside trails, mountain trails, hill trails, reservation trails, dessert trails…they all have one thing in common…

The amazingly stunning views!

Remember to soak in the views and the experience.

Remember the trail running tips outlined in the post and you’re ready to go.

You are a trail runner, by goodness, so bask in that runners high and love every minute of your trail run!

 

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