Trail Running FAQs for Beginners

When I started trail running, I was surprised by how much there was to learn.

It was a summer day in the Pacific Northwest. The thermometer read 84 degrees at 9 am—a little toasty but not so hot that I couldn’t get a run in. I grabbed my water bottle, got in my car, and drove eastbound until I saw nothing but forests and fields.

Within 45 minutes, I was outside town and approaching the trail I would use to train for my first trail race. 

To my surprise, the main trailhead was packed. This was no good. It would be hard to run if I had to dodge people walking their dogs every few feet. So, I parked my car and decided to warm up with a road run to the other trailhead—the one that never had anyone there because it was a much more difficult trail.

I jogged about a mile to the other trailhead. As expected, it was empty. Standing there, I could see the trail started with a steep incline. I knew this would be a long run.

I made it about a quarter mile before I had to switch to power hiking. Even though I had been doing longer runs on the road for several months, the steep trail left me gasping for breath within 5 minutes of starting.

I quickly learned that my usual amount of water and electrolytes would not cut it on the trail, especially in the summer heat.

I cut my first run short after hitting three miles on my planned 6-mile run. I was out of water and feeling completely beat up.

That first run opened my eyes to the fact that trail running was different from any running I had done in the past. 

Since then, I have completed hundreds of trail runs, including 5k, 10k, and half marathon races, and I’m still learning something new every time I hit the trail. Below are the answers to many of my questions I had as a trail-running novice. 

I hope they help you in your journey into the best kind of running there is.

This page contains affiliate links. If you choose to purchase after clicking a link, I may receive a commission at no extra cost to you.

Trail Running FAQS for Beginners

If you’re new to trail running, these frequently asked questions can help you get started!

What gear do I need for trail running?

The first question most people ask is what kind of gear they need before running their first trail. The good news is you can get started without a ton of expensive gear. A lot of what you will need for the trail is the same things you need for road running.

First, you need a good pair of running shoes with decent tread. You don’t have to have trail running shoes to start, but if you enjoy it, I recommend getting some. Trail running shoes have beefier outsoles, a stiffer midsole, and usually a zero-drop. Road running shoes use a drop to help propel a runner forward. Trail running shoes typically have a zero drop because much of it is running uphill or downhill. The drop can hinder your performance on uneven surfaces and technical trails.

Next is a hydration backpack. I prefer a water bladder over hydration vests. Backpacks can usually hold more water, and I find I need a lot more liquid on a trail than on the road. Like road running, sunscreen and sunglasses are recommended. A hat, a GPS watch for navigation, and a cell phone are also good options. I’ll explain why below.

Like all sports, there’s no limit to how much gear you can acquire for trail running. But you don’t need top-of-the-line gear to enjoy this sport. Especially when you’re just starting, start with what you have. If you enjoy trail running, you can get better gear over time. 

How should I prepare differently for trail running compared to road running?

One of the best ways to prepare for any new challenge is with a plan. That plan should include two components: a strength training component and a cardio component.

Before you run your first trail race, you should prepare with a combination of short runs on easy trails, threshold runs, which can be done on the road or treadmill, and longer runs and hikes on more advanced trails.

I recommend a minimum of two days a week of strength training focusing on the lower body, unilateral exercises like step-ups, lunges, and single-leg Romanian deadlifts. Even as a road runner, this training plan is a good idea. But it’s essential for trail running because you will be dealing with rough terrain and steep hills that require a lot of physical strength and cardiovascular preparation. 

If you’re loving this article, make sure to check out these!

10 Exercises for Trail Runners to Build Full Body Strength

The Ultimate Guide to Strength Training for Hiking (+Training Plan)

Your Guide to Trail Running Basics for Complete Beginners

Will my pace be similar to my road running pace?

The short answer is no.

When I ran my first half-marathon trail, the signup form asked me to estimate my time. Since a road half marathon takes me about an hour and 45 minutes on average, a trail race would take me just over two hours. Boy, was I wrong.

I’ve since improved, but the race was almost entirely uphill and took me nearly four hours. I was nowhere near as prepared as I thought, and my pace was far slower. It’s probably a safe bet you can expect slower paces than you’re used to on the road.

What are the benefits of trail running over road running?

I love both trail running and road running. The one I focus on depends on what races I’m preparing for and the time of year. I do more road running in the winter and more trail running in the summer. Mainly because where I live, the weather makes it challenging to do it any other way.

Trail running is far more technical and requires skill development and practice to navigate rugged terrain. Trail running and the training that goes into it can lead to improved balance, strength, and agility. Most importantly, trail running provides a greater connection with nature and feels less monotonous than road or treadmill running.

Trail running feels like an adventure to me. I always feel like an explorer when I trail run, navigating new territory and scouting for potential hazards.

How do I find and choose the right trails for running?

Beginner trail runners should start on level trails of packed dirt or crushed gravel. A trail that combines paved and unpaved sections is also an excellent place to start. Beginning with these trails will give new trail runners a feel for what it’s like running on different terrain without worrying about elevation gain. The unpaved surface can take a little while to get used to, especially if you use trail-running shoes for the first time. 

Research local trail systems, use trail running apps or websites, and ask experienced trail runners for recommendations. Start with beginner-friendly trails that match your fitness level and goals. Then, begin incorporating shorter runs with elevation changes followed by your first longer trail. 

What are some safety tips for trail running, especially in remote areas?

Safety while running is always important. But there are a few things that are different about the trails. Here are the big four: trips/falls/injuries, hydration, navigation (getting lost), and wildlife. So make sure to do the following:

1. Let someone know where you’re going. If you aren’t sure why this is necessary, watch the movie 127 Hours. After you see that, you will always tell someone when you head out on those long trail runs.

2. Bring a GPS. This will not only let you know where you’re at but also make you easier to track. If you don’t have any form of GPS or you don’t have service, make sure to bring a trail map.

3. Watch out for mountain bikers. This is important if you are on single-track trails that mountain bikers use. There are plenty of videos on YouTube of collisions between hikers and bikers. 

4. Carry lots of water. You wouldn’t be the first to die of dehydration because you didn’t bring enough water for the trail. This happens all the time. People don’t understand how intense the heat can be on the trail and quickly realize they don’t have enough water. Then they become disoriented, wander off the trail, and are never heard from again. Make sure you bring plenty of fluids.

5. Don’t wear your headphones. I know running to music is fun, but you need to keep your wits about you on the trail. If you are on rugged terrain, it’s important to tune in to the run, not tune out like most of us do on long road runs. Steep inclines, uneven surfaces, fallen tree branches, tree roots, and large rocks all come into play. Not to mention, you lose any sort of situational awareness when you’re cranking the tunes.

How do I train for uphill and downhill sections when trail running?

Regarding strength training, my favorite exercise for uphill running is weighted step-ups, and my favorite exercise for downhill running is weighted step-downs. As far as cardio training goes, I recommend including hill repeats, hiking, and interval training to simulate the intensity of uphill trail running.

What nutrition and hydration strategies should I follow during long trail runs?

Hydrate well before your run and carry enough water or electrolyte drinks to stay hydrated during the run.

It can take some trial and error to understand how much hydration your body requires depending on the weather and the length of the run. Always opt for more water than you think you need.

Like any run, I recommend eating a complete, balanced meal of protein and carbs within two hours of starting. During your run, consume easily digestible snacks like energy gels, bars, or fruit to maintain glycogen levels.

How do I deal with obstacles like rocks, roots, and mud on the trail?

When trail running, you will encounter obstacles like rocks and mud that become even more hazardous in bad weather. Focus on maintaining a quick, light foot turnover and keep your gaze a few steps ahead to anticipate obstacles. Incorporating plyometrics and agility drills into your training plans can also help you tackle uneven ground with various obstacles.

My personal preference is to avoid wet trails whenever possible. You can slow down when going over rocks or leap over roots, but the mud will send you sliding no matter how good your shoes are.

What are some common injuries in trail running, and how can I prevent them?

Injury prevention is an essential aspect of any training program. Common injuries are similar to any running-based sport and include sprained ankles, shin splints, and overuse injuries.

To prevent them, gradually increase mileage and intensity, wear well-fitted shoes, and incorporate strength training and flexibility exercises to build muscle and strengthen connective tissue to protect your joints. Be extra careful on the downhill sections of a trail. This is where you are most likely to experience slips, trips, and falls that could lead to injury.

Are there any specific techniques or tips for running in different types of terrain, like mountains, forests, or deserts?

Be conscious of your stride at all times. You can’t tune out when trail running like you can when road running, at least not as a beginner.

Adjust your stride and pace based on the terrain—shorten your stride on steep uphills and downhills, and stay light on your feet to navigate rocky or sandy surfaces. Practice on varied terrain to build confidence before heading out to the most difficult trail in your area.

What should I do if I encounter wildlife on the trail?

Depending on where you live, you may encounter wildlife on the trail. Stay calm and avoid sudden movements. Give animals space, and do not approach them.

If encountering a predator like a bear or mountain lion, slowly back away and make yourself appear larger by raising your arms. Carry a small container of mace if you are in an area known to have predators.

Always keep your eyes a few feet ahead on the trail, especially if running in an area with poisonous snakes.

How do I prevent blisters and chafing during trail runs?

Wear moisture-wicking socks and well-fitting shoes to reduce friction. Apply anti-chafing products to areas prone to rubbing, such as thighs and underarms. Consider using blister prevention products like tape or lubricants on hot spots.

Should I use trekking poles for trail running?

Trekking poles can provide extra stability and support on technical terrain or during long, steep ascents and descents. However, they are not always necessary for every trail run and may take time to get used to. 

How do I navigate trails without getting lost?

Getting lost is always a possibility. The best thing you can do is stop and get your bearings the second you feel you are heading in the wrong direction.

Many runners will get in the zone and won’t notice they’ve headed off-path. Familiarize yourself with trail maps and signs before heading out. Use a GPS watch or smartphone app to track your route. Pay attention to trail markers and landmarks along the way.

What should I do if I get injured or lost during a trail run?

Stay calm and assess the situation. If injured, immobilize the affected area and call for help if needed. If lost, retrace your steps to the last known location or use a map or GPS device to find your way back to the trail.

Always let someone know exactly where you’re going before heading out. Give them an estimated time you will be returning. If you run in remote areas without cell phone service, consider investing in a satellite phone to call in emergencies. 

Is it safe to run alone on trails?

Running alone on trails can be safe if you take necessary precautions, such as telling someone your plans, carrying a phone, and staying aware of your surroundings.

Start with well-traveled trails until you gain skill and confidence. There is always a risk when doing a sport or outdoor activity. That risk increases if you are by yourself. That’s why building up your skill and knowledge of the activity. 

How do I train for trail races?

Incorporate long runs on trails into your training plan to build endurance and adapt to varied terrain. It’s essential to run in the environment you will compete in. A treadmill will help you build cardiovascular endurance and speed, but it won’t feel the same as a dirt trail, and your stride will be different from the one you use when trail running.

Running in the fresh air also takes getting used to, as wind, rain, and heat can affect your running performance.  Practice running at race pace and simulate race conditions during training runs, including nutrition and hydration strategies.

What should I do if I encounter other trail users, such as hikers or mountain bikers?

Yield to faster-moving trail users by stepping aside and allowing them to pass safely. Communicate with a friendly greeting or by calling out your intention to pass slower walkers and hikers. Respect trail etiquette and share the trail responsibly.

How do I stay motivated during challenging trail runs?

Set short-term and long-term goals to keep yourself motivated. Break up long runs into smaller segments and focus on reaching the next landmark or aid station. Enjoy the scenery and embrace the sense of accomplishment after completing a tough trail run.

Trail Running FAQs for Beginners Conclusion

Trail Running is one of the best sports in the world. Nothing makes me feel more human than running through nature. When you first start trail running, it feels like your body is doing what it was meant to do…because it is.

If you have questions as you begin your trail running journey, please use our contact form to let us know. That way, we can write more articles that will help you succeed in this wonderful sport.

Whether you’re training for your first race or just want to spend more time in nature, trail running is a good way to incorporate more fitness, nature, and fun into your life.

Remember to subscribe to the Outdoor Muscle Newsletter and YouTube Channel for strength training tips to apply to your next adventure!