How To Start Trail Running

When you can't decide between going for a hike or going for a run, the perfect way to tick all your boxes is to get into trail running. As an exciting combination of hiking and running, trail running allows you to break from the urban running environment and reconnect with nature. It instils a sense of adventure as you explore scenic natural settings and diverse terrains. From forests and mountains to deserts and coastlines, the variety of environments you’ll transverse keeps the trail running experience exciting and challenging.

Because it provides opportunities to both explore new places and conquer physical challenges, trail running is more than just a workout, so if you’re looking for a new and exciting way to get your exercise then trail running could be ideal for you. But if you don't know how to start trail running or you’re looking for tips about what to wear trail running, don’t worry. Our expert team at Anaconda has come up with this helpful guide with all the information you need to get into trail running today!

Quick Links

• What Is Trail Running?
• What To Wear Trail Running
• Trail Running Tips
• Extras & Accessories For Trail Running
• Trail Running Gear Checklist

What Exactly Is Trail Running & What’s Involved?

Trail running is a form of running that takes place on natural terrain, which typically means unpaved paths, trails and wilderness areas. The surface you’re running on is what makes it different from road running, which occurs on paved surfaces. Trail runners embrace the challenges and rewards of running in scenic (and often rugged) environments. Trail running surfaces can range from easy, well-maintained trails to technical and demanding routes, so it caters to various skill levels and preferences. Becoming proficient at trail running often requires developing skills such as navigating steep descents, river crossings and uneven terrain, making it a mentally stimulating activity too.

What Type Of Clothing Do You Wear Trail Running?

When you’re getting started with trail running, choosing the right clothing and gear is crucial for your comfort, safety, and performance. Here's a detailed guide on what to wear trail running, and some things to consider:

Trail running shoes

As you will be running, you’ll need to invest in a pair of trail-specific running shoes that provide good grip and stability. You’ll also need to make sure they fit well and are appropriate for the terrain you'll be running on, such as rocky, muddy or sandy trails. Another important factor to consider is your shoes’ breathability - you don’t want your feet to sweat too much during your run.

Moisture-wicking clothing

For trail running clothing, you’ll want moisture-wicking materials like synthetic blends or merino wool that will wick sweat away from your body and prevent chafing while you run. It’s also important to dress in layers so you can easily adapt to changing weather conditions, with a moisture-wicking base layer to help regulate your body temperature. Also, choose shorts or tights that provide freedom of movement and stop any chafing.

Outer layer

Depending on the season, you should consider a lightweight and breathable jacket, a puffer jacket or a windbreaker to wear for trail running. They’ll help protect you against the elements, such as wind and rain.

Socks

Invest in moisture-wicking, cushioned trail running socks to reduce blisters and discomfort. The right socks are a key part of what to wear for trail running as they’ll enhance comfort, protect your feet and prevent common issues like blisters during runs on challenging terrain.

Headwear & sunglasses

As this is Australia, you’ll need to wear a moisture-wicking hiking hat or a cap to shield your face from the harsh sun and also keep sweat out of your eyes. You will also want to protect your eyes from UV rays and debris while you run with trail-specific sunglasses.

Tips For Taking Your Trail Running To The Next Level

If you’re new to trail running, here's an in-depth explanation of some of the best trail running tips to enhance your experience and performance. By following these tips, you'll not only enhance your trail running performance but also ensure a safer and more enjoyable experience when you’re out on the trails.

Trail selection

Trail selection is a critical aspect of trail running, and its importance cannot be overstated. Different trails offer varying levels of technical difficulty, terrain and elevation changes, so it's crucial to choose a trail that suits your experience level. Selecting a trail that matches your skill and fitness level reduces the risk of accidents and injuries too. Running on a trail that's too advanced for your abilities can lead to falls, sprains or other mishaps.

For beginners wondering how to start trail running, opt for well-marked and less technical trails. As you gain experience, you can always tackle more challenging terrain. Also, remember to keep your eyes on the trail ahead to anticipate obstacles like rocks, roots and branches. Quick decision-making and nimble footwork are key.

Trail running technique

Embrace a mix of running and hiking to conquer steep or challenging sections, and adapt your pace based on the terrain you’re trail running on. Aim for a midfoot strike instead of striking with your heels because this promotes better traction and helps you avoid slipping on loose or uneven terrain. Focus on controlled and rhythmic breathing, such as deep inhalations to provide your muscles with oxygen and slow, full exhalations to rid your body of carbon dioxide. Trust your body and instincts - as you gain experience, you'll become more intuitive about the terrain and know how to adjust your technique. 

Uphill & downhill strategy

When ascending, take shorter strides, lean slightly forward and pump your arms. Also, try to maintain a consistent and sustainable pace. It's often more efficient to run at a controlled pace rather than sprinting up steep inclines. On extremely steep or long uphill sections, it's perfectly fine to switch to a brisk power hike. This conserves energy and can be more efficient than running.

When descending, lean back slightly, distribute your weight evenly and use controlled steps to prevent falls or injuries. If the terrain becomes extremely steep or technical, slow down by taking shorter, controlled strides. Maintain a balance between speed and control. Downhill running is a skill that improves with practice, so try to incorporate regular downhill sections into your training so you become more proficient at handling descents.

Rest & recovery

Allow sufficient time for your body to recover between trail runs, especially after long or particularly intense outings. Remember, overtraining can lead to injuries. After your run, stretch to maintain flexibility, hydrate to replace lost fluids and refuel with a balanced meal or snack. Consider a post-run massage to aid recovery. Pay close attention to your body during your runs. If you feel fatigued or experience pain, adjust your pace and consider taking a break.

Altitude training

If running at high altitudes, acclimate gradually to avoid altitude sickness. Train for trail running at lower altitudes first to adapt your body. You can then gradually acclimate to higher altitudes, but don't rush into high-altitude training, especially if you're not accustomed to it. Try to spend a few days at a moderate altitude before going higher and always focus on your breathing. At higher altitudes, the air contains less oxygen, so you may need to breathe more deeply. Practice controlled, rhythmic breathing to optimise your oxygen intake.

What Are The Essential Extras & Accessories For Trail Running?

Having the right trail running accessories and extras is essential for comfort, safety, and performance. The specific gear you need may vary depending on the trail's conditions, your preferences and the season, so it's essential to research the trail and check the weather before heading out, and adjust your gear accordingly. Here's a list of essential trail running gear you should consider:

Sunscreen & insect protection

It’s crucial to apply a sweat-resistant sunscreen to protect your skin from UV rays before heading out on every trail run. A buff or neck gaiter is a great way of protecting your neck and face from the elements as well. And lastly, if running in areas with insects, remember to apply insect protection or wear long-sleeved clothing for increased comfort while you’re trail running.

Hydration

When going on a trail run, it's essential to stay hydrated, especially if the run is long or in hot conditions. Consider a hydration pack or handheld water bottle to stay hydrated on longer runs. The amount of water you need depends on the trail's length and intensity, the weather conditions and your personal hydration needs. The general rule is to aim for 0.5 to 1 litres of water per hour. Proper hydration is crucial for your safety and performance during a trail run, so adjust your fluid intake based on your body's signals and the specific conditions of your run.

Day pack

Bringing a day pack on a trail run can be beneficial for many different reasons. You can store basic safety essentials in your day pack, such as energy bars and snacks to ensure you have easy access to fuel, personal items, extra clothing in case of unexpected weather changes or temperature drops, and more. The type and size of the backpack you choose should match the specific needs of your trail run and the gear you want to carry. It's important to strike a balance between having all the essentials and keeping the load light enough to not hinder your trail running performance.

Navigation

Navigation gear is vital for trail running, especially when you're exploring unfamiliar or remote trails. This includes equipment such as a map, GPS, a compass, a torch or headlamp (if trail running at night), your smartphone and more. The specific navigation gear you choose depends on the complexity of the trails you'll be running, the length of your run and your familiarity with the area. Always plan ahead, let someone know your route and be sure you know how to use your navigation gear effectively to ensure a safe and enjoyable trail run.

Your Complete Gear Checklist To Get Started Trail Running

Here's a comprehensive trail running gear list to ensure you have everything you need for trail running. Keep in mind that the specific gear you need may vary based on the trail's location, duration and weather conditions:

Footwear

• Trail running shoes
• Gaiters
• Socks

Electronics/Navigation

• GPS
• Smartphone
• Heart rate monitor (optional)
• Compass (optional)
• Map (optional)
• Headlamp or torch (for nighttime trail running)

Cooler Weather Clothing

• Running jacket
• Running pants
• Long-sleeve shirt

Warmer Weather Clothing

• T-shirt
• Running shorts
• Sports bra

Hydration/Nutrition

• Water bottle
• Hydration pack
• Energy snacks
• Dehydrated meal

First Aid/Sun Protection

• First aid kit (bandages, blister pads, ointment etc)
• Sunscreen
• Insect protection
• Sunglasses
• Hat

Get Into Trail Running At Anaconda Today!

If you are wanting to get into trail running and don't know where to start, Anaconda has all of your trail running gear needs covered. Before you head out though, make sure you check out our Adventure Centre for more helpful tips and exciting destinations you can visit with your friends, family and loved ones. If you liked this article on how to start trail running, then you might also like some of our other articles for tips and fun destinations such as:

• Discover The Best Tracks For Trail Running In Melbourne
• How To Choose The Best Running Shoes
• The Ultimate Checklist For Hiking Essentials
• Running & Walking In The Cooler Months

Find your local Anaconda store and check out our extensive footwear range for your next outdoor adventure.