Make the switch from road to trail. Covers terrain, gear, pacing, safety, and how to enjoy running off-road.
Intermediate
Overview
If road running is the treadmill of the outdoors, trail running is the adventure playground. Trails offer softer surfaces, better scenery, and a completely different challenge. The good news? If you can run on roads, you can run on trails — you just need to adjust your expectations.
Golden Rule: Forget pace on trails. Think in effort and time, not kilometres and speed.
Why Try Trail Running?
Benefit
Details
Softer surfaces
Less impact on joints compared to tarmac
Builds strength
Uneven terrain strengthens ankles, stabiliser muscles, and core
Better scenery
Woods, hills, fields — beats staring at traffic
Mental health boost
Being in nature reduces stress and improves mood
Variety
No two trail runs are ever the same
Community
Trail running has a friendly, welcoming community
Road vs Trail: Key Differences
Factor
Road
Trail
Surface
Flat, predictable
Uneven, variable — mud, roots, rocks, grass
Pace
Consistent km splits
Forget pace — go by effort
Foot strike
Usually midfoot/heel
More forefoot, quicker feet
Eyes
Look ahead
Look at the ground 2–3 metres ahead
Elevation
Generally flat
Hills, descents, scrambles
Gear
Minimal
Trail shoes essential, may need more kit
Essential Trail Gear
Gear
Why You Need It
Trail shoes
Grippy outsole for mud and rocks, toe protection, drainage
Weather layer
Conditions change fast — pack a lightweight waterproof
Water
Carry a handheld bottle or hydration vest for longer runs
Phone
For navigation and emergencies — keep it charged
Hat and sunscreen
No shade on exposed trails
Whistle
Safety essential for remote areas (many trail vests have one built in)
Choosing Trail Shoes
Feature
What to Look For
Lugs (grip)
Deeper lugs (4–6mm) for muddy trails, shallower (2–4mm) for hard-packed trails
Toe bumper
Rubber cap to protect against rocks and roots
Drainage
Mesh uppers that let water out quickly
Drop
Lower drop (4–6mm) is common for trails vs road (8–12mm)
Rock plate
Stiff plate in the sole to protect against sharp stones
Trail Running Techniques
Going Uphill
Technique
Details
Shorten your stride
Small, quick steps are more efficient than long strides
Power hike when needed
Walking steep hills is faster and more efficient than trying to run them
Use your arms
Drive arms harder to help propel you uphill
Lean into the hill
Keep your chest over your feet
Don't be a hero
Even elite trail runners walk the steepest hills
Going Downhill
Technique
Details
Lean forward slightly
Resist the urge to lean back — it brakes too hard
Quick, light feet
Short, fast steps give you better control
Look ahead
Scan 2–3 metres ahead for obstacles
Relax your body
Tension makes you clumsy — stay loose
Use your arms for balance
Keep them out slightly, like a tightrope walker
Navigating Obstacles
Obstacle
How to Handle It
Mud
Go through it, not around it (protects the trail). Short, flat steps
Roots
Step on or over them — not between them. Lift your feet
Rocks
Quick feet, look ahead, place feet on flat surfaces
Streams
Expect wet feet. Step on stable rocks or just go through
Stiles and gates
Slow down, take your time. No need to rush
Trail Pacing
Terrain
Expected Pace Change vs Road
Flat, smooth trail
30–60 sec/km slower
Gentle hills, some roots
1–2 min/km slower
Steep, technical terrain
2–4 min/km slower (or walking)
Muddy conditions
Add another 1–2 min/km
Key message: A 6:00/km road runner might run 7:30–8:30/km on trails. That's completely normal.
Safety on the Trails
Rule
Why
Tell someone your route
In case you get lost or injured
Carry a phone
For maps and emergency calls
Check the weather
Conditions change fast, especially on hills
Start with known trails
Don't head into the wilderness until you're confident
Run with others
Especially on remote trails — it's safer and more fun
Carry enough water
There are no water fountains in the woods
Getting Started: Your First Trail Runs
Week
Session
Notes
1
30 min on a flat, well-maintained path (canal path, park trail)
Get used to softer surface
2
35 min on a mixed surface trail with gentle hills
Focus on foot placement
3
40 min on a hillier trail
Practice uphills and downhills
4
45 min on a more technical trail (roots, mud, uneven ground)