Trail running

What is Trail Running?

Mike Walden

Trail running is a form of running that takes place on off-road trails, usually through natural environments such as forests, mountains, or countryside. Unlike road running, trail running involves running on a variety of terrains, including dirt paths, rocky trails, grassy fields, or muddy tracks.

It offers several distinct features and challenges compared to road running. The trails often present uneven surfaces, varying elevations, and obstacles like tree roots, rocks, or streams. This requires you to navigate and adapt your stride and footwork accordingly.

As a result, your ankle muscles and in particular proprioception become stronger. If you have any biomechanical related injuries then running on the road magnifies this because exactly the same footstep occurs each stride. Running on eneven surfaces varies it.

The natural settings of trail running also provide opportunities for breathtaking scenery and a closer connection to nature.

Competitive trail running

Trail running can be a competitive sport with organized races of varying distances, such as 5K, 10K, half-marathons, or ultra-marathons. However, many people also engage in trail running as a recreational activity or a way to enjoy nature while getting exercise. It provides a refreshing change of pace from the repetitive nature of road running and can be an excellent way to challenge both the body and mind.

Do I need specialist equipment?

Whilst at a very basic level you don't need anything more than a pair of running shoes, if you intend going off road or even better over hilly or mountainous terrain then you should take some extra equipment to stay safe. Here are a few items to consider:

Footwear for trail running

Due to the technical aspects of trail running, it's essential you have appropriate footwear with good traction and stability. Trail running shoes are specifically designed to provide grip on different surfaces and protect your feet from potential hazards.


Specialist anti-blister trail running socks such as 1000Mile have additional padding as well as being double layer. The inner layer moves against the outer layer reducing friction on your feet. However, it does come down to personal preference so try and see which works best for you.

Trail running socks

If you are going out for more than a couple of hours then take a spare pair of socks with you. If you are likely to get wet feet running through streams etc then change your socks. Wet feet kill morale and will cause blisters.


Hydration vest trail running

Make sure you carry enough water, especially if the weather is going to be hot. Ultimate Performance range of Hydration Vests offer something for all abiities and needs. You can carry up to 2.5 litres of water on your back or waist in comfort and do not have to stop to have a drink! Simply suck through the flexible straw.


If you are just doing a few miles along your local footpath then you don't need to dress up any more than you might for a road run. However, if you are going into more mountainous areas then make sure you have waterproof, windproof and warm clothing because the weather can change very quickly.

First Aid Kit

Blister plasters

Take a simple personal first aid kit with you. This might include blister plasters, protective zinc oxide tape, foot powder, petrolium jelly and water purification tablets.

Where can I go trail running?

In the UK this could be simply a local footpath. There are 1000's around the UK. Check out Ordnance Survery maps for footpaths neat you. Or if you are lucky enough to live near them or visit on holiday then National Parks such as the Brecon Beacons and Snowdonia in Wales, or Ben Nevis in Scotland provide a challenge for the more adventurous.

Trail running is a versatile and rewarding activity that combines physical fitness, exploration of natural environments, and a sense of adventure. It can be an excellent choice for individuals who enjoy running and want to experience the outdoors in a more immersive way.

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