Skip to content

Trail Running For Beginners: Benefits & How To Get Started

Last Updated on January 3, 2024 by Amanda Bowden

Get motivated to hit the trails with this guide on trail running for beginners!

Trail running can be such an enjoyable and rewarding form of exercise. It is a unique way to connect with nature and explore new places.

Read on to find out some fantastic benefits of trail running and to get some great tips on how to start.

Benefits of Trail Running

A woman trail running.
Image from Unsplash. Credit: Greg Rosenke

Here are some of the many benefits of trail running:

1. Improve Your Cardiovascular Fitness With Trail Running!

Trail running is a great way to get your heart rate up and improve your cardiovascular fitness. The varied terrain and elevation changes provide a challenging workout that can help improve your endurance and overall fitness.

2. Enhanced Mental Health

Spending time in nature can have a really positive impact on your mental health. It can help reduce stress, anxiety, and depression – pretty amazing for something that’s also good for your body!

The great thing about trail running is provides a unique opportunity to connect with nature while getting exercise and fresh air. It can help you escape from the stresses of daily life, refreshing your mind and giving some feel good hormones a boost.

Find out more about how trail running can improve your mental health here.

3. Trail Running Increases Your Strength And Balance

Trail running engages different muscles than road running, including the core and stabilizing muscles in the legs and feet. Running on uneven terrain also helps improve balance and coordination.

4. It Give You An Amazing Full Body Workout

Trail running requires more than just your legs! You’ll use your arms, core, and even your brain to navigate the trail. This makes it a great full-body workout that can help dramatically improve your overall fitness.

5. You Get To Explore And Go On An Adventure

When you head out on the trails you get a unique opportunity to explore new places. It can add a sense of adventure and fun into your life.

Whether you’re running in your local park or on a vacation, trail running can help you discover awesome new sights and experiences.

6. The Trail Running Community

By becoming a trail runner you are joining a welcoming community of people with similar interests. You can join a local trail running club for beginners, or join online communities on Strava or groups on Facebook.

You will get opportunities to meet other trail runners, learn new skills, and share experiences!

7. Trail Running Reduces The Impact On Your Joints And Bones

Trail running can be less impactful on the joints than road running, giving your body a gentler experience. The softer surface of the trail can help absorb some of the shock of running. This may make you less likely to pick up a running injury.

Read on for some great tips on how to get started trail running for beginners.

Getting Started With Trail Running

Girl looking out over running trails, after learning all about trail running for beginners.
Image from Unsplash. Credit: Philippe Gauthier.

However, if you’re new to trail running, it can also be a bit daunting. Here are some tips to help you get started:

  1. Start with easy trails: It’s important to choose trails that are appropriate for your fitness level and experience. Start with easier trails that are well-marked and relatively flat, and gradually work your way up to more challenging terrain as you gain confidence and experience.
  2. Invest in good shoes: Trail running requires a different type of shoe than road running. Look for shoes with good traction and support that are designed specifically for trail running.
  3. Bring water and snacks: Trail running can be more challenging than road running, so it’s important to stay hydrated and fueled. Bring water and snacks with you on longer runs.
  4. Pay attention to your surroundings: Trail running requires more focus than road running, as you need to be aware of your surroundings and watch out for obstacles like rocks and roots. Stay present and alert to avoid injury.
  5. Slow down: Trail running is not about speed – it’s about enjoying the journey. Take your time and enjoy the scenery, and don’t worry about your pace.
  6. Practice good trail etiquette: When you’re on the trail, be respectful of other hikers and runners. Yield to uphill runners, and stay on designated trails to avoid damaging the environment.
  7. Join a group: Trail running is a great way to meet new people and learn from more experienced runners. Consider joining a local running group or club to connect with other trail runners.
  8. Be prepared for weather: Trail running can be affected by weather conditions, so make sure you check the forecast and dress appropriately. Bring layers and rain gear if necessary.
  9. Stay safe: Trail running can be more dangerous than road running, so it’s important to take safety precautions. Let someone know where you’re going and when you expect to be back, carry a phone and a map, and be aware of any wildlife in the area.
  10. Have fun: Most importantly, remember that trail running is supposed to be fun! Enjoy the fresh air, the scenery, and the feeling of being connected to nature.

With these tips in mind, you’ll be ready to hit the trails and start enjoying all that trail running has to offer. Happy trails!