Trail Running 101

Considering taking your run off the roads and pavements and breaking into the trail scene? Here's the rundown on what to expect, and how to choose the right gear to get started.

Embarking on a journey into the world of trail running means joining a new and exhilarating subculture of the running community. This isn’t your standard jog around the block; it’s an adventurous foray into the unpredictable arms of nature. The primary distinction between trail running and road running is the terrain.

Trails offer a dynamic, often technical, and more natural environment, while road running typically provides a consistent and predictable path.

The unpredictability of trail running can’t be overstated. One minute you’re leaping over a fallen log, the next you’re scaling a steep incline. This variety isn’t just part of the trail running charm; it’s a whole different physical challenge. Your body has to adapt to constant changes in elevation and terrain, making trail running a stellar full-body workout that can improve balance, strength, and agility while also working your brain for all of those constant adjustments.

Transitioning from road to trail means adapting your training regimen. Trail runners must focus on conditioning their bodies to handle varied and often rugged terrain. Incorporating hill workouts and agility training is essential, as is strengthening the core and leg muscles to prevent injuries that could be caused by uneven ground.

Moreover, the way you measure your workouts might also shift. On the road, distance and pace are key. On the trail, time on your feet and elevation gain may become more important metrics, as pacing can be thrown off by the constant ups and downs and the technical nature of the path.

As for the gear, trail running does require a bit more specialisation:

• Trail-specific running shoes are a must. Designed with deeper lugs for grip and offering increased foot protection against stones which can bruise or damage your foot, they’re the first piece of equipment you should consider. More on these shortly.
• Hydration on the trails takes on a new level of importance since you’re often far from stores and water fountains. A good hydration pack or belt can be a literal lifesaver.
• Appropriate apparel should be chosen with the weather and environment in mind—breathable, moisture-wicking, and suited for layering.
• Navigational aids, whether a good old-fashioned map and compass, a state-of-the-art GPS device, or a smart sports watch will keep you on track.
• Safety items such as a whistle, a compact first aid kit, and even a lightweight headlamp should be non-negotiable additions to your trail running kit. This can all fit in a hydration pack and makes sure you won’t accidentally leave anything at home.

Let’s discuss shoes.

Light Trail Shoes

These are designed for well-groomed trails—think flat to moderate terrains like gravel paths and rolling hills. Light trail shoes generally feature:

• Outsoles with moderate tread that provide enough grip for stability without excessive bulk.
• Lightweight design which offers a nimble and agile feel, making them suitable for runners who enjoy picking up the pace.
• Adequate cushioning that offers comfort for long runs on hard-packed trails.

These shoes are great for those transitioning from road running to trail adventures or for less technical trails that don't demand a lot of extra traction or support.

Vivobarefoot Primus Trail FG

Salomon Sense

Inov8 Parkclaw

Rugged Trail Shoes

Stepping up in robustness, rugged trail shoes are made for more technical terrains with obstacles like rocks, roots, and irregular paths. They usually have:

• More aggressive outsoles with deeper lugs for better traction in mud, gravel, and over roots.
• Enhanced underfoot protection like rock plates to safeguard your feet from bruising and punctures.
• Reinforced uppers that are built to resist tears and damage from trail debris.

Runners who often find themselves on variable and challenging trails would benefit from the protective and supportive features of rugged trail shoes.

Altra Olympus

Brooks Cascadia

Hoka Speedgoat

Off-Trail Shoes

These shoes are tailored for the most demanding terrains where trails may be non-existent, and navigation is more about finding the best route through wild landscapes. Off-trail shoes are characterised by:

• Exceptionally durable construction with stiff materials to keep the foot secure and protected.
• Advanced traction with outsoles designed to grip onto anything from slippery surfaces to loose scree.
• Additional safety features like toe bumpers and rock plates that provide extra defence against rough terrain.

Trail runners who venture into backcountry areas and encounter the roughest of conditions will find off-trail shoes to be invaluable.

Altra Lone Peak

Salomon Speedcross

Inov8 X-Talon

Trail Racing Shoes

Optimised for speed and performance, trail racing shoes are for those who prioritise a fast and light shoe on race day. They’re made with:

• Streamlined materials which reduce weight and enable a swift-footed experience.
• Balanced tread patterns that provide necessary traction while facilitating speed.
• Sleek design which often reduces bulk and aims to deliver a close-to-the-ground feel.

Competitive trail runners looking to shave off seconds during a race might find these lighter, speed-oriented shoes to be the perfect fit.

Shop Trail Racing Shoes

When selecting trail shoes, it's also important to prioritise a secure fit to help prevent internal foot movement, which can lead to blisters or discomfort. Yet, they should still have enough room to accommodate foot swelling, which is common during long runs. Lastly, remember that while the right shoes can make a difference, they work best in conjunction with proper trail running technique and training.

Your choice in trail running shoes should reflect the typical terrain you'll be tackling, along with your personal preference for cushion, foot protection, and ground feel.

Come and say “Hi” to our floor staff who can give you expert fitting advice and the opportunity to find the ideal shoe for your trail running endeavours.