There comes a moment—maybe during your usual run through the same old paved park or along perfectly smooth bike paths—when you realize something’s missing. That’s when your eyes start drifting toward that rough trail branching off the path. You don’t quite know where it leads, but it pulls you in. Because trail running often starts with a detour. With the urge—sometimes irrational—to explore, to get lost so you can find yourself again, to make peace with the climbs and with your thoughts.
If this sounds like you and you’re thinking about swapping asphalt for dirt trails, hold up a second. Make sure you’ve got everything you need to do it right. So you won’t get (too) freaked out, you won’t get hurt, and—who knows—you might just discover that trail running is much more than another way to run. It’s a whole different way of moving. And, honestly, a different way of living too.
Shoes (Nope, Your Road Ones Won’t Cut It)
Let’s start from the ground up—literally. Trail running shoes aren’t just road shoes that don’t mind getting dirty. They have a totally different outsole, usually with deeper lugs that grip better on mud, rocks, and leaves. They also offer more protection, especially around the toes, because running into a root or a rock isn’t a “maybe”—it’s a “when.”
Some models even have rock plates in the midsole to shield your feet from those sharp jabs underfoot. If you’re just starting out, look for entry-level shoes that are comfortable and offer solid traction. And no, you don’t need ultra-marathon shoes or anything with a crazy low drop. Go for something versatile and stable. Like: “I’m not afraid of mud, but I’m not chasing it either.”
Clothing: Think Layers (But Make It Technical)
There are no locker rooms out on the trails, so you’ve got to bring what you might need. Weather can shift quickly, especially if you’re gaining elevation. Dress in layers: a quick-drying technical base layer, a mid-layer for warmth, and a windbreaker or waterproof shell if you’re heading into wilder areas.
Obviously, ditch the cotton and go for breathable materials. And forget about the perfect outfit—being prepared beats looking good (though honestly, with tall socks and a trail vest, you’ll look like a seasoned pro even if you got lost two turns ago).
Packs and Bottles: Your Mini Survival Kit
Running on trails means being more self-sufficient. There aren’t water fountains every 2 km, and if you stop, you better have what you need: water, snacks, phone, jacket. Trail running packs are built for this. They’ve got front pockets, snug fits (no bouncing on your back), and they’re super light.
For your first runs, a simple waist belt with a soft flask and a few pockets will do. But once you start going longer or hitting serious elevation, a good trail vest becomes essential. Just like in life—when you know what to bring along, you feel safer.
Elevation and Pace: Yes, You’ll Walk (And That’s Fine)
One of the first shocks for road runners hitting the trails? You’re gonna walk. A lot. Elevation changes everything. You might breeze through 10K on flat ground but struggle big time on trails if there’s a 400-meter climb in the middle.
So stop thinking in kilometers. Start thinking in time and effort. Use trekking poles if the climbs get intense. And don’t ever feel like “less of a runner” if you take a break or slow down. You’re still a runner—you’ve just discovered that humility is a solid training partner.
Food, Water, and Mindset: The Trail Survival Trio
Trail running burns more energy—just staying upright takes effort. If you’re out for more than an hour, bring something to eat: gels, bars, dried fruit. But most importantly, drink. Often. Even if you’re not thirsty.
And then there’s your mind. It needs training too. You might get lost (yep, it happens), go out too hard on a climb and pay for it later, or feel scared. That’s normal. Every step requires focus. But just like in life, you can always turn around, take a break, and start over. With more care, more awareness. And sometimes, with a view that makes every single step worth it.
Okay, But Where Do I Start?
Start with an easy trail. Something close to home. Even a hilly park works. Check the map (Komoot, AllTrails), let someone know where you’re going, and don’t head out alone—at least at the beginning. You don’t have to run 20K on your first try. Five is plenty. Even if it takes you an hour. And if you stop to look at a tree or soak up the silence, guess what—you’re still trail running.
Trail running isn’t just a sport. It’s a way to make peace with effort. To rediscover wonder. To come home muddy and happy. To feel tired in your legs but light in your head. And if you’re thinking, “I want to try, but I don’t know if I can,” trust me: you can. You just need a little detour from your usual path. And one step off the pavement.