What Is Trail Running? [The Ultimate Beginners Guide]

Trail Running Affects Your Body And Mind (And Soul)

How Trail Running Impacts Your Body Physically

One of the things I love about trail running is that it places less stress on my knees, hips, and back than running on concrete. The ground is softer, which saves me from a lot of neck and back pain. However, remember that the softer terrain also requires more effort. The roads are built for efficiency and speed. Nature is not.

Trail running can be more physically demanding because you’re constantly adjusting to changing terrain and conditions. You’ll use more – and different – muscles than you would on the road.

Road running requires repetitive, consistent motion. Trail running involves running side to side, over, around, and into things (that’s the fun of it).

Trail running also works your core, quads, glutes, feet, and ankle muscles more than road running. It requires more concentration and effort – and burns more calories! Overall, you can expect to move slower and more carefully than you would on the road.

In short, it’s more intense and more of a full-body workout. How cool is that?

How Trail Running Affects You Mentally

Trail running has a curious effect on the mind. When you’re surrounded by nature, enjoying a downhill jaunt or pushing yourself to conquer the next ascent, your senses heighten. You might find yourself almost crying at one point and exploding with joy at another – within a short time. Your mind will focus less on distractions and all your current stressors and more on what’s directly in front of you.

Trail running requires a significant amount of concentration. Unlike road running, which can leave room for daydreaming and intense problem-solving, trail running sometimes requires undivided attention. Without it, you could easily slip on a rock, trip over a root, step into a hole, or tumble off the edge of something.

I would argue that when I’m out on a trail run, I feel more like myself than when I’m at home and pulled in a million different directions. I’m able to better understand and process my emotions. The point is to enjoy the journey – not just the destination. Trail running also builds confidence. I bet you’ll feel bolder, more courageous, more physically capable, and proud of who trail running helps you become.

The Benefits of Trail Running

The following list just begins to touch on all the benefits trail running offers.

A Burst of Endorphins

Known as our “feel-good chemicals,” endorphins are hormones our bodies release under stress, exercise, and various other activities. In a nutshell, endorphins can reduce feelings of stress, improve your sense of well-being, and relieve pain.¹

Releasing Endocannabinoids

Running is a great way to increase levels of endocannabinoids in your bloodstream, which can incite positive feelings of happiness and delight. (And, yes, endocannabinoids act similarly to cannabis – in case you were wondering.)

Endocannabinoids help our bodies maintain homeostasis, a natural balance in response to internal and external fluctuations. These neurotransmitters are correlated with our central (thinking and processing) and peripheral (muscles, skin, immune system) nervous systems. They’re essential for helping us regulate things like inflammation, sleep, and neuron communication.²

The Growth of New Blood Vessels

These blood vessels help nourish the brain.³

New Brain Cells

Neurogenesis leads to new brain cell growth, which may enhance brain performance.³

A Natural Antidepressant

Trail running can blunt your brain’s response to stress (both physical and emotional).³ WebMD points out that running won’t zap all traces of depression overnight. However, it’s been proven that running helps us manage our symptoms, acting as a natural antidepressant.⁴

Stress Relief

Running can also help us manage stress effectively. Your body literally releases a chemical that moderates your stress response: norepinephrine. And don’t forget about those powerful endorphins being pumped into your system. As you start your run, you may find that many of your worries naturally melt away – or at least become secondary as you concentrate on what’s in front of you.

Enhanced Mood

We’ve already covered the science behind why running makes you feel so good. So we’ll go further here and say that running is also a fantastic confidence booster. It’s relaxing. You’ll likely have an easier time falling asleep at night if you run in the morning or afternoon.⁴ And you’ll feel better about your body and ability to deal with problems that come your way.

Better Focus & Memory

When you run regularly, your hippocampus (the part of the brain connected to learning and memory) increases in volume. You may also find that you can switch tasks more easily. Regular exercise also slows cognitive decline as you age.³

Cardiovascular Health

Running makes your heart stronger. When you start running regularly, you’ll have a slower resting pulse rate and higher maximal oxygen consumption.⁵ In plain English, your maximal oxygen consumption is the maximum amount of oxygen you can utilize while exercising. It’s indicative of your cardiovascular fitness and aerobic endurance.⁶

Studies also show that distance running positively affects various coronary (related to the arteries surrounding the heart) risk factors.

Building Muscle

The varied terrain in trail running can help improve your balance, lower limb strength, and stabilizer muscles. It also enhances your proprioception (a cool word referring to your ability to know where you are in space). Running up and down hills works your quads, calves, core, and glutes, building pretty bomb muscles in all those areas as you work at it.

More Energy

While it may sound counterintuitive, running can help boost your energy levels. As you run, your muscles produce more mitochondria (the powerhouses of cells). Your oxygen levels will also increase as you exercise, which supports mitochondria production.⁷

The more mitochondria, the greater energy supply you have.

Trail Running Isn’t All Running

I’ve got even more good news for you – trail running isn’t just running. It’s also hiking and walking (and scrambling and then standing for a minute as you catch your breath).

It’s Also Hiking

Don’t hesitate to run slowly, hike, or walk when you need to. Your time on the trail shouldn’t be all intense. Remember to have fun and take breaks when you need to.

If you’re transitioning from road running, expect your pace to be quite a bit slower. And don’t expect to run the whole time. You’ll likely alternate between running and hiking, especially on uphills and in more technical areas.

It’s Also Eating & Drinking

Eat Enough Food

Various sources report that trail running burns around 10% more calories than road running. This calls for some serious fuel on longer runs (those that last an hour or longer). Here’s how much:

• 200-300 calories per hour (depending on your size and how strenuous your run is)⁸

Try to consume mainly carbohydrates with a bit of fat and protein mixed in. Fruit, trail mix, dates, and figs are great trail running snacks – nutritious and satisfying without all the added sugars and processed foods that accompany many gels, protein bars, chews, and energy drink mixes.

Drink Enough Water

One of the biggest threats to our health while running is dehydration. If you’re one of those people who claim they can run for hours without water, I’m [lovingly] calling you out. That’s a bunch of bologna. You WILL become dehydrated if you’re sweating out more than you’re putting in. And if you’re not sweating at all, you should probably get that checked.

A good rule of thumb is to drink about 5-10 ounces of water every 15-20 minutes during your run.⁹

My functional medicine doctor told me to take small sips of water from the very beginning of my run all the way through to the end. Whenever you feel thirsty on the trail, drink some water. How your body feels is the best indicator of how much H₂O you need to stay hydrated. Listen to it.

How to Get into Trail Running

It’s important to ease into this sport if you’re unfamiliar with it. Start with flatter, smoother terrain, then gradually work your way up to more technical, hilly trails. If you jump straight to a strenuous trail before your body is ready, you could hurt yourself – or hate the experience.

On the other hand, allowing yourself to slowly build muscle (and muscle memory) and confidence on uneven, bumpy, and hilly terrain will help you fall in love with trail running. The process will be challenging, but it should also be fun.

Now that that’s out of the way, here are some hard, fast tips for beginner trail runners – to help you start on the right foot.

• Prepare your body before you begin. Before you jump into trail running, work on strength training (legs, arms, and core) for at least a couple of months so your body can handle the stress when you start running on uneven terrain. HIIT workouts and running on the treadmill are great cardio workouts to start with as well – before moving out into nature.
• Be consistent. Trail running is a challenging sport and takes continual effort to build strength and fitness.
• Be patient. Your body needs to adapt to the new activity. You will almost certainly get injured if you go out too big too soon. Some of the most common trail running injuries are blisters, ankle sprains, plantar fasciitis, IT band syndrome, lower back and hip injuries, and Achilles tendonitis.
• Take your time. Remember that trail running requires more effort than road running and takes longer to go the distance. You’ll slowly but surely get faster – if you’re patient.
• Enjoy the process. If you’re not enjoying it, you may need to make some adjustments. Figure out how to turn trail running into a sport you love – whether that means inviting friends, setting goals, signing up for a race, or walking more.
• Don’t compare your trail miles to your road miles (including pace and distance).
• Take in the beauty around you. Stop and take pictures. Enjoy the views as you catch your breath and enjoy a snack.
• Congratulate yourself after you finish a trail run. It was hard work, and you got it done!
• No two trails or runs are the same.
• Find running friends, or join a running club!
• Find trails with incredible views.
• Stay safe. Grab your pepper spray, knife, or other self-defense item and/or run with a friend, especially on unfamiliar trails.
• Don’t just run. Once you start running, work in at least 1 day of cross-training (e.g., swimming, walking, biking) and 1-2 days of weightlifting per week to continually strengthen your body and prevent injury.
• Eat nutritious meals in the days leading up to a run so your body has the fuel it needs to run strong.
• Always stay hydrated. This means not only carrying enough water with you on the trails but hydrating in the days leading up to a run.

Gearing Up for Your First Run: What to Pack for the Trail

The “bare necessities” of trail running are clothing (in my opinion), running shoes, and water. I can get away with just these and my running watch if I want to. However, if you’re heading out on a day where you could experience unpredictable weather or plan to spend hours on the trail, here’s a rundown of what you should carry.

Clothing

In warm weather, you’ll want a breathable tee or tank and running shorts that don’t ride up or rub. Take layers – like a pullover, windbreaker, lightweight rain jacket, and gloves – in colder or changeable weather. You can stuff whatever you take off throughout the run into your hydration pack.

Cell phone

I always have my cell phone with me for safety reasons. I also download audiobooks, podcasts, and music to listen to on the trails.

Hydration pack

You can find these at places like REI, Sierra Trading Post, Scheels, DICK’S Sporting Goods, Walmart, and online. I recommend going in person and trying some vests on to find one that fits well and feels good on your body while you’re moving. Solomon is a great brand that designs amazing, functional, lightweight, and super comfy running packs.

This will be your new best friend. Stick your snacks, pepper spray, phone, and other essentials in here, so they’re ready to grab at a moment’s notice.

Smartwatch

This doesn’t need to be fancy, but it’s a lot easier to glance down at your wrist occasionally when tracking your time and distance than to mess with your phone. It’s also safer. Many running watches also track your heart rate, speed, calories burned, and more.

Trail running shoes

I’ve bought running shoes online before, but I don’t recommend it unless you’ve tried and loved a specific shoe in the past. The best way to find comfortable, quality trail running shoes that fit your feet well is to visit a local running store or a chain like Scheels or REI. Trail running shoes vary significantly in how they impact your body while you run. A sales associate can help you find the best match for your experience level and goals.

Sunglasses

Make sure your sunglasses have full UV protection. Other great things to look for are polarized lenses (to reduce glare). And, of course, the frame type should fit your face right, so you don’t constantly have to adjust them on the run. Aim for lightweight and grippy.

Running socks

Good socks are game-changers. Without them, you could face severe blister pain. You’ll probably still run into heel and toe blisters, even with great socks. But I’ve found that they’re less severe when my shoes fit right and I have moisture-wicking socks specifically designed for running. Running socks have padding and compression in all the right places. While they’re a little pricey, the quality ones will last and save you from serious pain. Feetures is an awesome brand.

Pro Tip: Sierra sells Feetures socks often for half or a third of the original price! Go get some.

If you’re heading out onto a long, technical, or strenuous route, you may need more gear to stay safe – or to be prepared in case you get hurt. We’ll cover all that in more detail in a future article. For now, we’ll stick to the basics: the essentials needed to get outside ASAP (and have a ton of fun).

How to Find the Best Running Trails Near You

Here are some of my top picks for finding new trails to run. Don’t stop looking until you find a few you absolutely love!

• Ask around: One of the best ways to find great routes quickly is by asking other runners. Talk to friends, someone at the running store, or the person who inspired you to start running in the first place. You could also join a local running club or Meetup group to meet new runners and ask all the questions.
• AllTrails: AllTrails is my go-to before heading out on any new trail. It locates nearby trails and shows you the distance, elevation gain, difficulty level, and other great info for every route.
• Trail Run Project: This one’s like a guidebook, showcasing local trails around the country (and the world) and giving you the tools you need to plan your trip successfully. You can also recommend routes to others.
• Local and national parks: Look up local and national parks online to find nearby running or multi-use trails.

Closing: The Wonder and Joy of Trail Running

Trail running takes running to the next level. I like to call it “the adventure side of running,” bringing you (literally) to new heights, introducing you to new friends, and making you feel like you’re on top of the world.

Other runners have told me to work on speed. I tend to run anywhere from 8–15-minute miles out on the trails – slower if I’m hiking up a steep section. It made me second-guess myself more than once. But then I realized something. Speed isn’t always my goal when I’m out in nature. Sure, I try to push myself and do my best while I’m out there (my naturally competitive side coming out). But my priorities are to stay healthy, continue getting stronger, and increase my endurance over time.

Your goal on the trail may be very different. Just remember to keep your goal your own – not someone else’s expectation for you.

Trail running is hard. And the fact that you’re getting out there and doing it is incredible. I hope you learn to absolutely love it as I have.

As we close this first “Ultimate Guide,” I’ll leave you with an excerpt I posted on Instagram after spending a few days running through the Italian Dolomites over the summer.

One of the reasons I love trail running is that you have to work hard. You have to pay attention to what’s directly in front of you. You have to be fully present. Everything else naturally melts away as you focus on conquering that next hill, valley, or mountain. These are the moments when time moves differently – when you feel like you’re really living.

I hope to see you out there someday.

Cheers,
Micah

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