Running · Trail Guide
THE COMPLETE
TRAIL RUNNING
GUIDE
Road running has rules. Trail running has terrain. It is a completely different sport — and once you make the switch, the road will never feel quite the same again.
Everything you need to start, progress and actually enjoy it — including what to do when you have a Dalmatian who refuses to slow down.
Section 01
WHAT IS TRAIL RUNNING —
AND WHY DOES IT FEEL SO DIFFERENT?
Trail running is running on unpaved surfaces — footpaths, bridleways, forest tracks, hillsides, coastal paths, moorland. That is the technical definition. The actual definition is harder to put into words but immediately recognisable once you have experienced it.
On a road, the ground does the same thing every time. You develop a rhythm and you maintain it. On a trail, the ground is constantly changing. You are never on autopilot. Every step requires a small decision — where to place your foot, how to weight your landing, when to shorten your stride. It is physically harder and mentally quieter than road running.
It is also considerably kinder on the body. The varied terrain distributes impact load across different muscle groups. Experienced trail runners frequently report fewer overuse injuries than their road counterparts — a finding supported by several studies comparing injury rates between the two disciplines.
"On a road you run to a destination. On a trail you run through a landscape. The difference sounds small. It is not."
vs road
engaged
burn per km
injuries reported
Section 02
HOW TO START
TRAIL RUNNING
The single biggest mistake new trail runners make is trying to maintain their road pace on technical terrain. Forget your pace entirely for the first few months. Run by effort, not by speed.
Start on gentle, well-marked trails. Canal towpaths, forest roads, easy footpaths. Get used to uneven ground and looking ahead rather than at your feet.
Walk the uphills. This is not a concession — it is a strategy. Even elite ultramarathon runners walk steep ascents because the energy cost rarely justifies the time saved.
Your first trail run should be shorter than you think necessary. Half the distance of your typical road run. The terrain will work you harder than the numbers suggest.
Section 03
THE GEAR YOU ACTUALLY NEED
Trail running gear exists on a spectrum from genuinely essential to completely optional. The fitness industry's incentive is to make everything sound essential. Here is an honest breakdown of what matters and what does not.
Essential · Footwear
TRAIL SHOES
The one non-negotiable. Trail shoes have lugged outsoles that grip mud, rock and wet roots. Road shoes on a slippery trail are a liability. You do not need to spend £150 — but you do need proper trail grip.
Hoka Speedgoat · Salomon Speedcross · Inov-8 Mudclaw
Essential · Hydration
HYDRATION VEST
For runs over an hour on trail, a hydration vest is necessary — not optional. You will be away from road access, water sources are unreliable and the effort level means you sweat more than your pace suggests.
Salomon Active Skin · Nathan VaporAiress · Ultimate Direction
Recommended · Navigation
GPS WATCH
A GPS watch with mapping capability is worth its weight in trail running. Getting lost on an unfamiliar route is not character-building — it is a cold, wet inconvenience that a £200 piece of technology eliminates entirely.
Garmin Forerunner · Suunto Race · COROS Pace 3
Recommended · Clothing
WIND JACKET
On exposed terrain conditions change quickly. A packable wind jacket weighs almost nothing, fits in a vest pocket and has saved more trail runs from misery than any other single item. Non-negotiable October to April in the UK.
Inov-8 Raceshell · Salomon Bonatti · Montane Minimus
Optional · Traction
GAITERS
Short trail gaiters stop debris entering your shoes on technical terrain. Deeply optional for most UK trail running, but on long days in the hills they prevent enough irritation to justify the £25.
Inov-8 Trail Gaiter · Salomon Trail Gaiter · OR Flex-Tex
Safety · Navigation
HEADTORCH
If you run before sunrise or after sunset — which in the UK means October through March — a headtorch is not optional. A decent one costs £30 and lasts years.
Petzl Actik · Black Diamond Spot · Ledlenser NEO6R
Section 04
TRAINING, PACE & EFFORT ON TRAIL
The most important adjustment when moving from road to trail is abandoning pace as your primary training metric. Trail running is trained by effort, elevation gain and time on feet — not kilometres per hour.
A flat 5K trail run at conversational effort might take 30 minutes. The same effort on a hilly route with 200m of elevation might take 50 minutes. Both are equivalent training sessions. The GPS number is not the point.
| Week | Session 1 | Session 2 | Session 3 | Focus |
|---|---|---|---|---|
| 1–2 | Easy 30 min flat trail, walk all uphills freely |
Easy 20 min road + 15 min easy trail |
Easy 35 min flat canal path or forest road |
Foot placement, looking ahead, surface changes |
| 3–4 | Easy 40 min trail with gentle elevation |
Build 30 min including 3 × short hill reps |
Easy 45 min flat to rolling trail |
Introducing elevation. Walk steep uphills. Controlled descents. |
| 5–6 | Build 50 min trail, moderate elevation |
Hard 40 min including sustained hill efforts |
Easy 60 min long slow trail with vest |
First long run with hydration vest. Fuelling practice. |
| 7–8 | Build 60 min technical trail |
Hard 45 min hilly route at effort |
Easy 75 min long trail — any terrain |
Technical confidence. Navigation awareness. Longer runs. |
TRAIL RUNNING
WITH A DOG.
THE HONEST GUIDE.
Running with a dog changes everything about how you experience trail running. You stop obsessing about pace. You start actually looking at where you are. It is, without question, a better way to run.
But it requires preparation, honest thinking about what your dog needs — not just what you want from the session — and some adjustment to how you run.
Build distance gradually. A dog that runs 5K off-lead three times a week cannot immediately do a 15K mountain trail. Their fitness needs progressive building exactly as yours does.
Hydration is critical. Dogs cannot regulate body temperature as efficiently as humans. Carry water and a collapsible bowl — non-negotiable in warm weather or on long runs.
Check paws after every run. Trail terrain can cause pad damage the dog will not show you. Regular checks prevent small cuts becoming significant injuries.
Lead etiquette on shared trails. In livestock areas, on narrow trails and near other runners — lead your dog. The trail belongs to everyone.
Section 06
UK TRAIL ROUTES WORTH YOUR TIME
The UK is one of the best trail running destinations in the world. Access legislation, a dense network of rights of way and remarkable geographic variety make this country exceptional for off-road running at every level.
North England · Cumbria
LAKE DISTRICT FELLS
The spiritual home of British fell running. Hundreds of routes from accessible valley paths to serious mountain terrain. Helvellyn, Blencathra and Skiddaw offer classic ridge lines. Start from Keswick or Ambleside.
South England · East Sussex
SOUTH DOWNS WAY
160km of chalk downland ridge from Winchester to Eastbourne. Wide tracks, coastal views and manageable elevation — perfect for building trail distance without technical difficulty.
Scotland · Highlands
BEN NEVIS RANGE
The Ben Nevis Race route: 14.4km with 1,344m of elevation gain. One of the oldest hill races in the world. Requires navigation skills and proper mountain kit.
Wales · Brecon Beacons
BRECON BEACONS RIDGES
Pen y Fan is the obvious start but the real running is on the ridgelines either side. Exposed, remote moorland running with long views and very few other people.
North England · Yorkshire
YORKSHIRE DALES NETWORK
An almost unlimited network of limestone paths, valley trails and moorland routes. Malham, Wharfedale and Swaledale all reward regular exploration.
South West · Cornwall
SOUTH WEST COAST PATH
630 miles of coastal trail from Minehead to Poole. The Penwith Peninsula and sections around Fowey are particularly rewarding for trail running.
Section 07
TRAIL RUNNING MYTHS — ADDRESSED
Trail running has accumulated its own mythology. Here are the main beliefs that circulate in running communities — and what the evidence actually says.
Myth 01
YOU NEED TO BE FIT BEFORE YOU START TRAIL RUNNING
You do not need to be fit to start. You need to start in order to become fit. Trail running is not a reward for completing enough road running — it is available to anyone willing to reduce pace and start on easier terrain.
Myth 02
TRAIL RUNNING IS MORE DANGEROUS THAN ROAD RUNNING
The evidence does not support this. Trail and road running have different risk profiles but comparable overall injury rates. The terrain requires more attention — not more courage.
Myth 03
YOU NEED EXPENSIVE GEAR TO TRAIL RUN
You need trail shoes. That is the only non-negotiable investment. A pair of entry-level Inov-8 or Salomon at £60–80 will take you a very long way. Everything else can be added gradually.
Myth 04
WALKING MEANS YOU'RE NOT REALLY TRAIL RUNNING
Walking uphills is standard practice at every level — from weekend runners to elite ultramarathon athletes. Power hiking technical ascents is an efficient use of energy, not a compromise. Anyone who judges your walk breaks does not understand trail running.