The HONEST Beginners Guide to Trail Running

Last updated on January 2nd, 2023 at 08:10 am

Most trail runners don’t start off running trails. In fact, most begin as roadrunners, track competitors, or novice observers. Thus, anyone can take up trail running, and you should feel empowered to do so. In this post, we have put together a comprehensive (and honest!) beginners guide to trail running.

In fact, we cover a TON of tips, terminology, and guidance through this post. So, consider this post your official, “go-on, get out there!”, encouragement for starting to trail run.

Goals For This Beginners' Guide to Trail Running

There are a lot of resources outlining steps that beginner trail runners should take before stepping out on the trails. However, after looking through existing articles on the topic, we felt that many of the articles were WAY too product-focused.

For this reason, the goals of this trail running beginners guide are very simple:

1. Provide you with confidence to start trail running
2. Develop protocols to keep you safe while trail running
3. Provide tips for creating routines that help you continue trail running
4. Give real-world examples of how I got into trail running

Below we’ll provide the best advice, tips, and anecdotal experiences to help you start (and stick with!) your trail running adventure.

Finding Trails | Know Basic Trail Terminology

Firstly, if you are new to the sport, it is important to know what type of trails are out there. This way you can search for them, find them, and ultimately run them.

We reference a few of these trails in this post. But, here’s a rundown of the three major types of trails any trail runner will want to be familiar with:

Single Track is a narrow trail typically comprised of packed dirt, winding through natural surroundings. These trails require single-file running due to their narrowness.

Bridal Trail is a wide trail, typically comprised of packed dirt and fine gravel. These are designed to accommodate both horses and people. Additionally, these trails are fairly easy to locate and are less technical than single track.

Highly Technical Trails require runners to pay close attention to where they are stepping. For instance, these trails often have tight turns, lots of hills and frequent obstacles throughout. Plus, you may even cross small creeks.

Understand Basic Trail Running Etiquette

Additionally, following basic norms of trail running is important to becoming part of the trail running community.

And while there aren’t many unspoken rules, but below are a few that will help you assimilate.

1. If you Make Trash, Carry it Out

In short, don’t litter.

You are on the trail because it offers something road running doesn’t. Remember that one of these reasons are the beautiful surroundings you get to run through.

Keeping the trails clean is a good practice for any runner.

Plus, it helps ensure that future runners get the same wonderful trail experience that you did.

For instance, pack out all waste, including bio-waste. So be sure to tuck any goo or gel wrappers into your pockets or socks.

2. Share The Trail With Other Runners, Horses, and Mountain Bikers

Additionally, most trails are going to be part of public parkland. So, remember that the trails don’t belong to runners, or any other group experiencing them. For that reason, it is important we share the trail.

Here are some guidelines for sharing the trail:

Let Faster Runners Pass You: This is pretty much an unspoken rule of trail running, and should be followed even if you are running on single track. Stop a moment or slow and move to the right and allow a faster runner through.
Make Way for Runners Approaching You: Move to the right as much as you can; just imagine what you would do in a car on a super tight road. Same principle.

Yield to Mountain Bikers: It is possible mountain biking is rare in your area. Regardless, it is important to step to the side to allow them to pass.
Yield to Horses / Walk by Them: For horses, you should walk slowly by them; do not run by a horse. Also, if you have audible music playing, turn it off while passing a horse and be quite and respectful. Usually, the rider will communicate to you any additional guidance if required during the encounter as some horses scare easily. Plus, never run at or up to behind a horse.

Sharing the trail encompasses more than just runners, and having an understanding of what to do is important.

So, remember, the trails are a public gift we should all be grateful for.

Finding a way for all the activities to coexist ensures we all get to benefit from the trails.

3. Be aware of Wildlife

Wildlife is a great part of our national parkland.

So, it is important that you be aware any animals or otherwise you may encounter on a trail.

In fact, parks may have endangered species, or predatory animals that are a danger to you and others on the trail.

For instance, you may be running in a park where mountain lions are prevalent. Here, it would be good to know what to do if a mountain lion is stalking you.

While it’s not recommended to trail run where bears are prevalent, you may find it difficult to avoid. So, depending on your geographic location some people choose to trail run with bear spray.

Please take note that confrontations with either of these animals is extremely rare.

It is important, however, to be aware of where you are running and what you might potentially encounter.

You Don't Need Trail Running Shoes...Yet

If you are just gaining interest in trail running you might want to run a trail or two. If this describes you, you don’t need to buy trail-specific running shoes as the very first step in your journey.

Don’t get me wrong, there are amazing benefits to wearing trail running shoes. And if you are going to stick with trail running getting a pair is essential.

BUT, if you are just beginning, you should probably try it out before committing to a moderately expensive shoe purchase.

Instead, to see if you are going to stick with trail running first:

Find an Easy Trail and See if You Like Running on it

First, find an easy trail nearby to see if you enjoy trail running. And if you aren’t sure where to go, here are a few ways to find an easy trail:

1. Stop into your closest running shoe store and ask the employees where they would recommend for a first-time trail runner. They will likely have a few suggestions and offer some words of encouragement.
2. Check out the All Trails app, and search the area around you. All Trails has a great user compiled database of trails, and they rank them from easy to hard.
3. Search for Bridal Trails near you. Yes, Bridal Trails are used for walking horses BUT are perfect for beginning trail runners.

My vote is to start on bridal trails. These are perfect for getting acclimated to off-road running.

Additionally, bridal trails are usually clear of any extreme roots and large rocks. In fact, this makes it a perfect place to test the trails in your road running shoes.

If You Liked Your First Trail Runs...Then Get Trail Running Shoes

Next, even though I am a big proponent of saving money, trail-specific shoes are the next step. In fact, if you have run a few easy trails and you love it, now is the time to splurge on a pair of trail running shoes. To help, definitely check out our posts on the best men’s trail running shoes and the best women’s trail running shoes.

At some point trail-specific running shoes just make sense. If you are going to be running trails consistently you will gradually begin to take on more difficult terrain.

Often, highly technical trails are the most enjoyable to run because they weave through beautiful, hard to reach environments.

These types of trails will pose some risks you should take seriously.

In fact, rocks, roots, and muddy pathways are standard with some of the best trails you will end up wanting to run. These roots can split your toe wide open if you aren’t careful.

Trail running shoes will become your main safety tool as most are designed with protective toe covers and aggressive treads.

If you ran your first couple of trails, and think you are going to stick with it, now is the time to purchase some trail running shoes.

Basic Running Technique for Beginning Trail Runners

While trail running might seem like a simple extension to road running it is really a bit more serious than that.

As previously mentioned, roots, rocks, and slippery mud can all cause tripping, falling, and potential injury.

For this reason, it is vital you pay attention to the terrain. In fact, slow down so you can choose your steps, and also look ahead for roots and rocks.

Yes, a good pair of running shoes will protect your toes.

However, if you’re not paying attention nothing can prevent a rolled ankle, or busted shoulder (from falling).

Allow your eyes to keep a scan on the 10 to 15 feet ahead of where you are currently running. This will prepare your gait for potential obstacles.

Plus, if you see a lot of roots ahead, don’t be afraid to slow down.

After all, safety is top priority; you can improve your splits after you get a few runs under your belt.

Don't Pay Attention to Your Running Pace

In addition, trail runs are typically much different than road runs.

In fact, the terrain is different, your running style will be different, and most noticeably your pace will be slower.

Just how much slower? Well, about 30 seconds to 2 minutes per mile slower.

Furthermore, we have an entire post focused specifically on what you can expect from your per mile pace when trail running.

We recommend checking that out to get more details and examples of what to expect.

RELATED: Best Gifts for Trail Runners

Essentially, don’t panic if your per mile splits are slow.

This is normal, and even the best runners in the world have a slower pace when they leave the pavement.

So, whether running a couple of miles or twenty you’ll see the effect on your spits.

And if you expect to hit the same per mile pace as your road running times you are going to be disappointed.

Try not to read too much into your splits.

Make Goals Around Other Running Metrics

As we covered above, your trail pace is bound to be slower than road runs. For first-time trail runners, this may be difficult to swallow.

So, to get past this feeling of “pace disappointment” I recommend focusing on goals around other running metrics, as outlined below:

1. Make Distance Related Goals

First, since pace is slower on trails you should consider setting distance-based goals instead.

For instance, if you are good at running 1-2 miles on the road, make your trail distance goal 5 miles.

Plus, the great thing about distance goals is you can always build off of them when they are met. For example, start with a 5-mile goal and run it a few times. Next, try to run 7 miles, and so on.

Hit enough of your distance goals and you will be running an ultramarathon in no time!

2. Make Elevation Related Goals

Additionally, trail running has more hills. And for this reason you will soon come to realize that some wonderful goals can be set that involve them.

Don’t get me wrong, as a beginner we don’t recommend starting on a mountain.

That said, with a number of trail runs under your belt, you will quickly realize which of trails have difficult hills.

So, use these trails as a way to set terrain-based goals for your running.

If your ultimate goal is to trail race, hill training is a perfect way to become a trail running beast.

3. Work toward participating in a Trail Race

Even if you are new to trail running, participating in an actual race is a great idea.

They are fun, typically have a great community feel to them, and there’s a great feeling of accomplishment.

Plus, setting this goal will give you something to work toward.

In fact, check out some of the best trail races in the United States for inspiration.

However, don’t be too intimidated by the prospect of running a race.

After all, there are tons of race options for all levels of runner.

In other words, you will NOT necessarily need to be in marathon running shape to enter and enjoy a race.

Most areas have a company focusing on organizing trail races.
Plus, it is very common for these races to be organized with a short AND a long-distance option.

Pick one of the races that seem to match your distance threshold, and register for it! This will keep you committed, and will give you something to shoot for.

If you haven’t run in a trail race, consider reading our other post on the 14 Tips to Prepare for Your First Trail Race.

Basic Safety for Trail Running

Finally, if you’re getting excited about running through the forest, make sure you remember some basic safety protocols:

1. Run With Friends (at least in the beginning)

Trail running is unique in that it places you in the middle of nowhere (sometimes) with limited supplies and bad reception. However, don’t be alarmed, this is also what makes trail running awesome! BUT it is important we take the uniqueness of trail running into account in order to ensure we are being as safe as possible.

For the above reasons, trail running is safest when done with friends. It is also, in my opinion, the most fun. Friends can act as an insurance policy when your GPS dies, or if you’re feeling uncomfortable on the trail.

Running with a friend is key to safe trail running.

2. Know Where You are Running and How to Get Back

Furthermore, part of knowing where you are is about having a plan for your trail running route.

And, this can be as simple as using a search engine to discover the trail you plan on running. Even just familiarizing yourself with the map for that particular trail can help.

Often times, public trails have detailed GPS routed maps available. Plus, these can be pulled up on a GPS Watch or Smartphone.

This will allow you to run a route while referencing that you are on the right path.

Additionally, for those not wanting to take a phone, purchasing a decent GPS Watch for trail running would be a wise safety decision.

3. Take Day Light and Day Length Into Consideration

Finally, if you are like the majority of trail runners out there, you find time to run before or after work.

Now, this type of running is great, but it does mean that you may find yourself racing against a sunrise or sunset.

Plus, darkness becomes even more of an issue when running in the winter months when day-length decreases drastically.

So, to combat the risk of running through a forest in the darkness of night:

- Be aware of how much light remains in the day
- Be aware of how long your route will take to run
- Remember that forests get darker faster because the trees block natural light

Then, if you want to take trail running more seriously, you may find that your training requires some running in the dark. So, you should absolutely purchase a headlamp for safety.

A headlamp is a battery-operated light that can easily be worn like a headband during trail runs.

In fact, if you think you’ll need to light your path consider taking a look at our post on the best headlamps for trail running.

Good Websites for Locating Trails Near You

Additionally, you’ll need to find some trails. Here are some websites with a fairly comprehensive list of trails that include user ratings, and GPS route data:

I’m sure there are other places you can find trails near you.

For example, reaching out to your local running club (just search for them on google) would be a great start.

Sending an email asking where to find trail locations could get you a slew of info… not to mention it could get your foot into a pretty great running community near you.

And as mentioned above, employees at a local running shoe store maybe able to help.

Pick a Trail, Go for a Run, and Repeat

There is always more to learn. This is true of any activity or hobby, and trail running is no different. With the above being said, you now possess a good base of knowledge around trail running.

Whether working toward a trail marathon or simply wanting to run a couple of 3 mile runs a week, I hope you feel more prepared to take on the trails.

In fact, begin by starting with short distances on manageable trails to get a feel for the sport. Also, good trail etiquette and sharing trails with hikers, runners, horses, and mountain bikers is essential.

However, the first step to gaining confidence in trail running is knowing what to expect. If you have read this post, you know that the trails are a bit more challenging, but that they can also be extremely rewarding.

Now that you possess a base understanding of trail running, you can start searching for trails near you and mapping out the route you want to take.

We’re very excited for you to start training in a more enjoyable environment! Get out there and don’t be afraid to walk hills and park stairs at first.

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