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Trail Running for Beginners

Tired of the same old views? Looking for fresher air or an isolated space to clear your head? Trail running might be for you! Trail running is a must-have experience for most runners, you connect to nature, push yourself past your usual limits, and get to adventure in the vast amount of land that surrounds you. If you have used to city running or gym running, then it is crucial that you familiarize yourself with the preparation essential for trail running.

Inform Loved Ones/Stay on the Trail

The first step to staying safe on a trail, is to inform someone where you are headed. You should never go running through an unknown terrain without someone having knowledge of your whereabouts. Staying on the trail is equally important, not only do you want someone to be able to find you if you get injured, “off-the beaten path” concepts can get dangerous quickly. Leaving a trail could result in injuries or falls.


Trail running entails mountainy terrain, which means that wear shoes with a lot of traction is extremely important. You will also want a shoe that protects the bottom of your feet; something with a thicker sole, this is because trails contain a lot of sharp rocks and uneven terrain. Biomechanics or maximalist shoes that have lots of cushioning to reduce impact on joints and fatigue on high-mile days. [1]

Food and Water

If you plan to go out for an hour or less, you should consider bringing some sort of energy bar. If your run is supposed to go on for longer than an hour, bringing snack such as nuts, protein bars, and energy gel should strongly be considered. Your 16 oz. water bottle might not cut it for trail running. You should always prepare to get lost, even if you have a map. You will always want to make sure that you can properly hydrate yourself. We recommend buying a small pack that has a built-in water reservoir. These bags can hold 50 oz. to 100 oz. some can hold even more!

Flashlights and Battery Packs

Getting lost in the woods is not ideal to begin with, but it becomes increasingly worse if the sun goes down or your cellphone dies.

You should always consider bring a battery pack to charge a phone and a flashlight to help guide you back to familiar territory.

Source: “Trail Running for Beginners.” REI Co-Op,

Disclaimer: I’m not a fitness expert, medical doctor or registered dietician. This blog is solely to share my experiences in running, fitness and nutrition. In regards to your health, please do your own study and exploration. Everything I share here comes from personal experiences, knowledge gained from sources, and is based off my own lifestyle. If you are in need of specific advice in any of these areas, please contact your own health professional.

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