Trail Running: The Ultimate Guide for Beginners + How to Work Toward Your First Ultra
- Kayla Mathieu
- Apr 28
- 3 min read
Updated: Apr 29
Have you ever craved a workout that connects you with nature, reduces stress, and builds serious strength—all at once? Trail running might just be your perfect match. Whether you're chasing mountaintop sunrises or forest solitude, this sport offers freedom, challenge, and community for all levels.
In this beginner-friendly guide, we’ll cover:
What trail running is
The physical and mental benefits
Who can do it
Where to run
Must-have gear
How to progress to ultra trail races
A free Trail Running Starter Plan + Strength Circuit to launch your journey safely and smartly
What Is Trail Running?
Trail running is simply running on unpaved surfaces—think dirt paths, mountain routes, coastal trails, or forest loops. Unlike road running, it often includes elevation gain, technical terrain, and a close relationship with nature.
But it’s not just for elite athletes. Trail running can be a peaceful jog on a lakeside trail or a grueling alpine climb. It's flexible, freeing, and full of variety.
Why Trail Running? 7 Key Benefits
Low-impact compared to pavement: Dirt trails are gentler on your joints, making it safer over time for knees and hips.
Strengthens stabilizer muscles: Uneven terrain engages your ankles, glutes, and core more than road running.
Improves balance and coordination: Navigating rocks, roots, and inclines enhances proprioception and agility.
Reduces stress + boosts creativity: Time in nature lowers cortisol, while rhythmic movement boosts mood and cognitive function.
Burns more calories: The added elevation and varied terrain can increase calorie expenditure without increasing impact.
Increases mental toughness: Trail conditions change fast—you learn to adapt, endure, and push beyond limits.
Fosters community: Trail running groups, events, and races are full of welcoming, like-minded adventurers.
Who Can Trail Run?
You don't need to be a mountain goat or ultra marathoner. Trail running is accessible to all ages, body types, and fitness levels.
If you can walk a few miles, you can start trail running. The pace is often slower than road running and walking inclines (aka “power hiking”) is common—even in races.
Where Can You Trail Run?
Local parks and nature reserves
National and state parks
Rails-to-trails and greenways
Mountains, deserts, forests, beaches—everywhere!
Apps like AllTrails, Gaia GPS, and Strava are great for finding trails near you and checking elevation, difficulty, and current trail conditions.
Trail Running Gear: What You Need
Essentials:
Trail running shoes (with good grip and rock protection) Top picks: Altra Lone Peak, Salomon Speedcross, HOKA Speedgoat
Moisture-wicking clothes
Hydration pack or handheld bottle
Hat and sunglasses
Headlamp (if you're going early or late)
Trail snacks or gels
Trekking poles (optional for steep terrain)
Where to Buy:
REI – great for trying on shoes and gear with expert help
Running Warehouse – often discounted and has a generous return policy
Backcountry – ideal for more remote trail and ultra gear
Local running stores – amazing for fit advice and supporting community
Ready to Go Bigger? Let’s Talk Ultra Trail Running
Ultra trail races are any trail events longer than a marathon (26.2 miles). Common distances include 50k, 50 miles, and 100 miles—often held in wild, scenic places like mountain ranges or national forests.
Why Consider an Ultra?
Push your limits physically and mentally
Join a vibrant global community
Experience a true endurance journey
Unlock a new kind of meditative grit
Where to Find Ultra Trail Races:
UltraSignup.com – the best directory for U.S. races
AURA – Ultra Running Association (global)
Trail running invites you to step off the pavement and into your potential. Whether you’re jogging a mile in the woods or climbing switchbacks at dawn, every step brings you closer to nature—and yourself.
You don’t need to be fast. You just need to start.
Want to Start Trail Running Today (Without Injuring Yourself)?
💥 Get Your Free Trail Running Beginner Plan + Strength Circuit!
In this free guide, you'll get:
A 4-week beginner trail running schedule (3 running days, 2 strength days)
A trail-specific strength circuit
Rest day guidelines
A warm-up + cool-down routine
Medical and science-backed tips for joint safety and injury prevention
A checklist of what to bring on your first few trail runs
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