What is trail running? - Learn more & get a 4-week beginner trail running plan
What is Trail Running? Learn about trail running, get tips, clothing advice & checklist for your runs. Also a practical 4 week Trail Running Plan suitable for beginners.
What is trail running?
Trail running is running on natural terrain, like in the forest, and mountain trails, rather then on paved roads and tracks. Trail running is fun and challenging and involves varied surfaces such as dirt, mud, grass, gravel, and sometimes rocky or uneven ground.
It’s a great full body workout that works a variety of different muscles, coordination and improves your cardio. You can have fun and become stronger with hills, climbs, and descents that add variety and challenge. The nature scenery can also provide a mental reset, reduce your stress and boost your mood.
It’s a flexible workout that you can do in a lot of places, on your own or together with your friends or family. There are also several Trail Running Races you can sign up for if you want to compete!
Trail running shoes
Having the right shoes is essential when you’re going trail running, for both safety and comfort. Here are some things to keep in mind when getting the right shoes:
Strong grip - Deeper lugs for better traction on mud, wet grass, and rocks.
Support – Stable support to handle uneven ground.
High quality & protection - Strong uppers are important to protect against rocks and roots. Rock plates or reinforced soles helps to protect feet from sharp stones.
There are different types of trail running shoes, based on the surfaces you’re planning to run on:
Types of trail shoes:
Light Trail Shoes: Minimal grip, good for dry, less technical trails.
All-Terrain Shoes: Versatile grip for mixed surfaces and moderate conditions.
Technical/Mountain Trail Shoes: Aggressive lugs, more support, great for steep and rocky terrain.
Trail running checklist
Here’s a helpful checklist for your runs:
Have the right trail running shoes suited to your terrain
Wear moisture-wicking top & bottoms
Layering garments if it’s colder, a windbreaker or warm layer so you don’t get cold
Comfortable running socks
Phone
Watch or GPS tracker
Running belt
Accessories like a cap, hat and sunglasses
Hydration & energy like bars, gels, nuts etc – especially for longer runs
If you will be running in the dark a headlamp is a must have
Advice & tips when starting with trail running
Here are some quick tips when you’re beginning with trail running:
Warm-up before each run with 5 minutes of walking/jogging
Cool down with stretching after your runs
Remember to hydrate and fuel up with energy
Don’t focus on high speed - trails demand more strength and agility, so focus on the effort level
Shorten your stride and keep a steady cadence for stability.
Keep your eyes 2–3 meters ahead to plan foot placement.
Use arms for balance on tricky terrain or descents.
Carry your phone with you and preferably tell someone your route before heading out
Want more inspiration on workouts in nature? Check out our articles on Rucking and Hiking.
4-Week Beginner Trail Running Plan
Goal: Introduce trail running gradually, improve stability, build endurance, and enjoy nature.
Week 1 – Getting comfortable
1x Trail Run – Easy pace, 3–4 km on a flat or gently rolling trail. Focus on shorter strides and watching your footing.
1x Easy Road Run – 20–30 min at a conversational pace.
1x Strength & Mobility – Bodyweight squats, lunges, calf raises, hip mobility drills.
Tip: Think of this week as exploration—learn how your shoes feel on different surfaces.
Week 2 – Adding variety
1x Trail Run – 4–5 km, add small hills if available. Walk steep uphills to save energy.
1x Road Run or Park Run – 25–35 min, steady pace.
1x Strength & Balance – Single-leg balance holds, step-ups, side lunges.
Tip: Try looking 2–3 meters ahead instead of down at your feet to anticipate terrain changes.
Week 3 – Building endurance
1x Trail Run (Longer) – 5–6 km with mixed terrain. Bring water if it’s warm.
1x Road Run – 25–35 min, or replace with a treadmill run if weather is bad.
1x Hill or Stairs Session – Find a trail hill or stairs, run/walk up for 20–30 seconds, walk down, repeat 6–8 times.
Tip: Practice controlled downhill running—short steps, light landings, let gravity help.
Week 4 – Confidence week
1x Trail Run (Longer) – 6–8 km on more challenging trails.
1x Recovery Run – 20–25 min easy, can be on trail or road.
1x Mixed Terrain Run – Alternate between 1 km road and 1 km trail for 4–6 km total.
Tip: Notice improvements in your balance, breathing, and comfort on trails.