What is Trail Running? The Complete Beginner’s Guide in 2025

Last Updated on 11 June 2025

If you’re considering taking up trail running, but aren’t sure where to start, you’ve come to the right place. Many people ask, “what is trail running?” and assume it means tackling high mountains or running ultra-distances, but that’s not necessarily the case. When I first started, I had similar misconceptions about what trail running involved!

As a steadily growing sport gaining popularity each year, trail running offers runners scenic views and challenging terrain, with distances ranging from 5K to 200-mile ultra races. According to 2024 data from Run Repeat, trail running has been growing at a rate of 12% year-over-year since 2010.

If you’re keen to get started, but aren’t sure where, this comprehensive trail running guide will answer all your questions. Here you’ll find the answers about off-road running, from basic techniques and essential gear to finding your local trail running community and preparing for your first adventure.

Read more: How to Motivate Yourself to Run in 2025: 12 Expert Strategies

What is Trail Running?

So, what is trail running? Trail running is an exhilarating form of off-road running that takes place on hiking trails, forest paths, mountain terrain, and other natural surfaces. Unlike road running, which occurs on paved surfaces, trail running involves navigating diverse landscapes, including:

• Forest paths and woodland trails
• Mountain running and fell running terrain
• Coastal paths and beach running
• Cross-country running courses
• Rocky and technical natural terrain
• Desert and canyon trails

Using the same data from Run Repeat, it found that since 2015, the number of trail races conducted each year, on average, is around 3,600. Famous races like the Ultra-Trail du Mont-Blanc (UTMB) showcase the sport’s appeal, taking participants on a challenging 100-mile journey through the majestic Alps, boasting an incredible elevation gain of more than 32,000 feet.

While I’ve never done the UTMB, this is one event I would love to experience, as it feels like the ultimate trail runner’s race.

Read more: Choosing the Best Trail Shoes: Your 2025 Guide

Trail Running vs Road Running: Key Differences

Understanding the differences between trail running vs road running helps beginners transition effectively:

Surface Impact: Road running occurs on consistent, hard surfaces, whilst trail running utilises softer, varied terrain that reduces joint impact whilst providing better shock absorption.

Muscle Engagement: Trail running activates stabilising muscles, core, and upper body more extensively due to terrain variation, making it a superior outdoor fitness compared to repetitive road running patterns.

Mental Challenge: What is trail running’s biggest advantage? The constant terrain changes keep your mind engaged, requiring navigation skills and quick adaptation that road running lacks.

Equipment: Trail running requires specialised gear, particularly the best trail running shoes with aggressive traction, whilst road running needs minimal equipment.

Health Benefits of Trail Running for Beginners

As someone who’s experienced both road and trail running extensively, I can vouch for trail running’s incredible health benefits:

Physical Benefits: Trail running provides excellent cardiovascular exercise while building strength in your quadriceps, glutes, and calves from hill climbing. The varied movement patterns help prevent repetitive strain injuries common in road running.

Mental Health: The natural environment and mindful focus required for trail navigation provide excellent stress relief. I always find when I’m running through the trees, my mood improves and my mind clears. When you’re navigating trail terrain, you don’t have time to think of anything else!

Balance and Coordination: Navigating uneven natural terrain enhances proprioception and builds mental resilience that transfers to other areas of life.

Essential Trail Running Gear

Having the right gear makes the difference between an enjoyable trail run and a potentially dangerous situation. Here’s my recommended trail running gear based on years of experience:

Best Trail Running Shoes

Choosing the best trail running shoes is important for safety and performance. These are the key features that I look out for:

Traction: Aggressive lugs spaced appropriately for your typical terrain

Protection: Toe guards and rock plates protect feet from impact

Stability: Good heel support prevents ankle injuries on uneven surfaces

Durability: Reinforced uppers withstand brushing against rocks and vegetation

Trail Running Clothing and Accessories

Base Layers: Moisture-wicking fabrics like merino wool keep you dry and comfortable during outdoor fitness activities.

During the autumn/winter/spring months, I tend to wear gloves along with long leggings, a sports bra, a moisture-wicking vest and a long-sleeved top (not cotton) over that. If it’s raining, I’ll wear a running waterproof jacket. In summer, depending on how warm it gets in the UK, I’ll wear leggings or shorts, a sports bra, and a moisture-wicking top.

Safety Equipment:

• Hydration packs for longer adventures
• A GPS watch with offline maps
• Whistle for emergency signalling
• First aid kit with plasters and antiseptic
• Headlamp for early/late runs
• A fully charged phone

Trail Running Techniques for Beginners

Mastering proper trail running techniques for beginners improves performance and reduces injury risk:

Uphill Running Technique

Body Position: Maintain an upright posture with a slight forward lean from the ankles 

Stride Adjustments: Take shorter, quicker steps rather than maintaining a flat-ground stride 

Power Hiking: Don’t be afraid to walk steep sections – even elite mountain running athletes power hike when necessary

Downhill Running Technique

Body Position: Keep your body perpendicular to the horizon with a slight forward lean 

Foot Placement: Land on midfoot with feet closer to the centre of gravity 

Eye Focus: Look ahead to anticipate terrain changes on hiking trails

How to Start Trail Running: A Beginner’s Guide

Starting your trail running journey doesn’t have to be overwhelming. Here are some of the things I did when I decided to start trail running:

Week 1-2: Building Your Base

Start Local: Find easy, well-marked hiking trails near home. Local parks and forest paths are perfect for beginners. 

Time-Based Approach: Focus on time rather than distance. Start with 20-30 minute runs. 

Walk-Run Method: Alternate between running and walking, especially on hills.

Week 3-4: Developing Skills

Terrain Variety: Gradually introduce different types of natural terrain 

Hill Training: Practice uphill and downhill techniques on gentle slopes 

Longer Runs: Extend one run per week to build endurance 

Technical Practice: Spend time on easier technical terrain, building confidence

Month 2+: Expanding Horizons

Distance Building: Gradually increase your longest trail run 

Navigation Skills: Learn to use maps and GPS devices (some trail runs I’ve done require you to know how to use these) 

Group Runs: Join local trail running community groups for motivation and safety

Trail Running Safety Tips

Safety should always be your priority when trail running. Here are essential trail running safety tips I follow:

Pre-Run Planning

Route Research: Study planned routes using OS Maps, AllTrails app, and local trail running websites 

Weather Check: Always check conditions and forecasts 

Tell Someone: Inform someone of your planned route and expected return time

Emergency Preparedness

First Aid Kit Essentials:

• Adhesive plasters and blister treatment
• Antiseptic wipes
• Emergency whistle
• Pain relief medication

Communication: Carry a fully charged mobile phone with emergency contacts programmed 

Backup Plans: Have alternative routes and exit strategies planned

Building Your Trail Running Community

One of the most rewarding aspects of trail running is the incredible community you’ll discover. I was initially nervous about joining a local one, but there was no need as everyone made me feel welcome straight away.

Finding Local Groups

Running Clubs: Many road running clubs now have trail running sections 

Online Communities: Facebook groups, Meetup.com trail running groups (I joined a few of these when I was starting), and Strava local segments 

Specialist Clubs: Many areas have dedicated trail running community groups focusing on off-road running

Trail Running Events

Participating in trail running events is excellent for challenging yourself:

Beginner-Friendly: 5K and 10K trail races, charity trail challenges 

Intermediate: Half-marathon trail races, multi-day events, fell running competitions, cross-country running events 

Advanced: Ultra-running races, multi-day stage races, mountain running championships

Participating in Trail Races and Events

Taking part in trail races and events gives you a fantastic opportunity to put your skills to the test, push your limits, and meet other trail running enthusiasts. Here are six of the most exhilarating trail running races and events around the globe:

• Ultra-Trail du Mont-Blanc (UTMB) in France, Italy, and Switzerland: Known as one of the most challenging trail races in the world, it takes participants on a 100-mile journey through the stunning Alps

• Western States 100 in the USA: This 100-mile endurance run through California’s Sierra Nevada mountains is the world’s oldest 100-mile trail race

• Marathon des Sables Legendary in Morocco: Often called the toughest foot race on Earth, this 11-day, 251km ultramarathon is approximately the distance of six regular marathons

• Kepler Challenge in New Zealand: This 60km mountain run takes place in the Fiordland National Park and is known for its stunning views and challenging terrain

• Patagonian International Marathon in Chile: This marathon takes place in Torres del Paine National Park, offering breathtaking views of the Patagonian wilderness

• The Big Five Marathon in South Africa: This unique marathon happens in the Entabeni Game Reserve, offering runners the chance to race alongside Africa’s most famous wildlife

Which one do you want to try?

Final Thoughts on What is Trail Running?

So, what is trail running? For me, it’s a time to escape while running through trees, jumping over tree roots, and navigating myself around a course that takes my mind off everything else. Since starting, trail running has changed my relationship with running and the outdoors. What started as curiosity about this alternative to road running has become a passion that’s taken me through the Scottish Highlands, the Welsh mountains, and countless local forest paths.

And I’m just getting started!

Trail running offers something unique – whether you’re seeking new fitness challenges, ways to explore outdoors, or simply more engaging nature running. The beauty lies not just in physical challenge, but in mental clarity, connection with natural terrain, and the incredible trail running community you’ll discover.

Remember, every expert was once asking, “what is trail running?” The most important step is the first one onto the trail. So grab your trail shoes, plan your first route, and discover what this incredible outdoor fitness activity can offer you.

You’ll wonder, just like I did, what took you so long to discover trail running, and you’ll finally be able to answer the question of: “what is trail running?”

For more outdoor inspiration, check out our related guides:

• Hiking with Children: The Best Guide for Parents in 2025
• The Best Hiking Gear for Kids of All Ages in 2025
• Hiking with Toddlers in 2025? Read These Handy Tips First

Happy running!

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