Trail Running: A Guide to Getting Started

Trail running is rewarding, challenging, and a little different from road running. Building the right foundation and skills will help you stay strong, confident, and injury-free as you progress.

Build a Strong Foundation

A solid trail running base should include:

• Consistent base training – Gradually increase weekly mileage to build endurance

• Hill training – Include hills to strengthen legs and improve climbing and descending

• Long runs – Build endurance and mental resilience

• Strength training – Improve stability, power, and injury resistance

Key Training Principles

Keep these principles in mind as your training progresses:

• Progressive overload – Increase volume and intensity gradually

• Rest and recovery – Recovery allows adaptation and prevents injury

• Nutrition & hydration – Fuel properly, especially for long sessions

• Mental resilience – Develop strategies to stay focused and motivated

Consistency matters more than perfection—listen to your body and enjoy the process.

Mastering Trail Technique

Trail running requires specific skills to handle uneven terrain safely and efficiently.

Footwork & Stride

• Use short, quick strides for balance

• Aim for a midfoot strike

• Be deliberate with foot placement to avoid obstacles

Uphill Running

• Lean slightly forward

• Maintain a steady cadence

• Use power hiking on steeper sections

Downhill Running

• Take shorter strides

• Bend knees to absorb impact

• Stay relaxed and controlled

Arm Swing & Posture

• Swing your arms opposite your legs

• Keep shoulders and neck relaxed

Hiking & Poles: When and How to Use Them

Power Hiking

• Lean forward and drive with your arms

• Place hands on quads for extra support

• Alternate running and hiking to manage effort

Using Poles

• Learn proper pole technique

• Practice regularly in training

• Use poles on steep climbs to reduce leg fatigue

Build Skill and Confidence

• Gradually increase trail difficulty

• Add technical drills (e.g. hopping, side-stepping)

• Stay mindful and adjust technique as needed

Rest and Recovery

Recovery is essential for long-term progress:

• Include active recovery weeks

• Watch for signs of fatigue or injury

• Prioritise sleep and nutrition

Trail Etiquette & Safety

Help keep trails enjoyable for everyone:

• Stay on marked trails

• Yield to uphill runners and hikers

• Announce yourself when passing

• Pack out all rubbish

• Respect wildlife and natural environments

Trail running is about patience, adaptability, and enjoyment. Build gradually, respect the trails, and embrace the adventure.

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