Buzz
Swap the dull monotony of road running for the adventure of trails. Picture yourself surrounded by stunning landscapes, serenaded by birdsong, and basking in the victorious glow of conquering challenging terrain—and maybe even outsmarting imaginary bears. Trail running offers a refreshing twist on traditional running, making it the perfect way to reconnect with nature this spring and reignite your passion for the sport.
Trail experiences vary widely depending on location. In the Northeast, trails often mean dense forests, steep inclines, and the occasional maze of switchbacks and streams. For beginners, paved park trails and converted rail-to-trail paths offer a smoother transition from road running. Elsewhere, trails might feature rocky or sandy surfaces, mountainous climbs, or flat expanses. Here’s how to prepare for the switch and embrace the adventure.
Get ready to explore a whole new world of running shoes
You thought you had found the ideal running shoes, but trail running might require a fresh start. Consider investing in footwear specifically designed for off-road adventures.
If you’re attached to your current shoes, check if they come in a trail version—many road shoes do. Surprisingly, some road shoes perform well on trails too. (For example, I use the Nike Free for both road and trail running.) Here’s what to consider when making your choice:
Traction. Road shoes with flat, smooth soles can be dangerous on trails. Opt for shoes that provide reliable grip on uneven or slippery surfaces.
Mud and water resistance. In wet or swampy areas, especially during spring, you’ll likely encounter mud, puddles, and streams. Water-resistant shoes can help, but mesh designs that dry quickly are ideal for frequent water crossings.
Cushioning. Rocky trails may demand extra cushioning to protect your feet. However, some runners prefer minimalist trail shoes. If you’re curious, start with a moderately cushioned pair to gauge the terrain in your area, and always transition gradually to minimalist running if you’re a beginner.
The principles of selecting trail shoes mirror those for road shoes: comfort outweighs finding the “perfect” shoe for your foot type (many traditional fitting rules have been debunked). Once you find a pair you love, stick with it. For guidance, explore these trail shoe selection tips and look for reviews or annual guides like this one.
Don’t stress about your speed
Tracking your pace while running (or reviewing it later) will reveal a significant shift in perspective. On roads, your speed directly reflects effort, and you can predict run duration based on distance and average pace. Trails, however, defy such predictability.
Your first trail run might surprise you if you’re used to, say, a nine-minute pace but end up clocking 15:00 per mile. This is completely normal. Hills are demanding, and downhill gains rarely compensate for uphill losses. Additionally, navigating rocks, roots, and slippery surfaces slows you down. Your muscles work harder to avoid obstacles and maintain balance, making a five-mile trail run feel tougher and take longer than its road counterpart.
Here’s how to adapt to this new experience:
Let go of pace obsession. Breaking habits is tough, but try running without your watch or disabling pace alerts. Embrace the idea that pace is irrelevant on trails, and focus on how your body feels instead.
Use heart rate as a guide if you need a numerical measure of effort. A slow pace with a high heart rate indicates you’re pushing yourself.
Incorporate walking. While continuous running is feasible on roads, it’s often impractical on hilly trails. Many long-distance trail runners combine running and hiking, especially on challenging terrain or to conserve energy. Practice brisk hiking, particularly on inclines or uneven ground—it’s often more efficient than a sluggish jog.
If tracking progress matters, time yourself on the same trail periodically or notice improvements in your road running performance as a result of your trail training.
Ensuring Your Safety on the Trails
Venturing onto trails, particularly for extended hikes, comes with inherent risks that require preparation.
Getting lost is a real possibility, even in areas seemingly close to roads or civilization. Poorly marked trails and confusing paths once left me stranded in a small wooded area surrounded by three major roads. Despite my GPS showing proximity to roads, the terrain offered no clear exit. Trails don’t appear on Google Maps, and as the sun set, my phone’s battery dwindled, adding to the urgency.
For any lengthy trail run or hike, always pack these essentials:
A flashlight, even if you plan to finish before dusk (plans can change)
A portable phone charger
Physical trail maps, if available
Extra food and water beyond your estimated needs
A space blanket or emergency gear for unexpected weather or overnight situations
These are my must-haves, but consult hiking safety checklists for a more thorough guide. While you won’t need all this gear for a short three-mile run in a local park, longer outings or unfamiliar trails likely mean you’ll have a small backpack or waist pack to store essentials.
During my lost-in-the-woods incident, I texted my coordinates to my husband (before Google’s location sharing feature existed, which I now rely on). He used the trail guide I’d left with him, cross-referenced it with Google Maps’ terrain and satellite views, and called back just before my phone died to guide me to the nearest road. Beyond personal gear, trail safety also involves informing someone of your plans—where you’re headed, when you’ll return, and providing enough details for them to assist you or direct a search party if needed.
To minimize the risk of getting lost:
Injuries are another major concern. While road running rarely leads to falls, trail runners are bound to trip or stumble occasionally. If the injury is more serious than scraped knees, think about how you’ll return to safety. What if you sprain an ankle miles from your vehicle?
The communication strategies for avoiding getting lost also apply here: use your phone, share your plans, and so on. Running with a buddy is safest, especially on less-traveled trails or in areas with spotty cell service. Additionally, carry identification, such as a wallet or a specialized tag or bracelet like a Road ID.
Have Fun Out There
Despite its minor risks, trail running is incredibly enjoyable and habit-forming. The breathtaking views, especially from mountain peaks and ridges, are unmatched. Wildlife enthusiasts will also appreciate the chance to spot birds like the towhee, northern flicker, or scarlet tanager, which are rarely seen outside of trail environments.
After spending time on trails, you’ll dominate hills and leave your road-running friends struggling on inclines. Your ankles and lower legs will grow stronger, and your agility will improve—perfect for sports requiring quick footwork. On your next camping trip, you’ll outpace most hikers and reach scenic spots faster.
If this sounds appealing, think about signing up for a trail race to set a goal (be warned: trail running’s addictive nature often leads to ultra-marathon distances). Grab the right shoes, forget your watch, and pack your safety essentials. Enjoy the trails!
