7th August 2025

4 tips for trail running beginners: hit the ground running

Trail running is an exciting sport, combining physical exertion with a connection to the natural world. However, taking up this sport isn't just a case of heading out for a run in the mountains. You need to be prepared, learn the right techniques and respect your surroundings. If you're just starting out, these 4 tips for trail running beginners will help you gain confidence and learn how to run safely from the very first kilometre.

1. Avoid obsessing over your pace: adapt your stride to the terrain When running in the mountains, your pace will naturally vary. Running on flat ground is not the same as tackling a 500-metre climb. As a beginner, put away your stopwatch and focus on maintaining a steady, sustainable pace. Walking on steep slopes is not a failure, it's part of the strategy! Extra tip: use walking poles on long climbs to distribute the effort between your legs and arms.

2. Get kitted out the smart way Mountains don't leave room for improvisation. Specialised trail running shoes with good grip are a must to avoid slipping. Also, always carry the basics, like a windbreaker, water, some food, your mobile phone, and a thermal blanket on long outings. Recommendation: start with familiar, well-marked routes with mobile coverage.

3. Learn to manage elevation changes The biggest challenges for those new to trail running is the cumulative elevation change. Demanding climbs and technical descents put your technique and endurance to the test. Start with routes with little elevation change (less than 400-500 m D+) and gradually increase. Top tip: when descending, keep your body slightly leaning forward and use your arms to balance yourself.

4. Respect the mountain and its rules Trail running comes with a responsibility to the environment. Respect the signage, stay on the marked trails, don't leave rubbish behind and, if you're running in protected areas, check the current regulations. Remember: running in nature isn't a competition, it's an experience to enjoy and preserve. Conclusion Getting started in trail running is an adventure that requires patience, progression and a clear head. These four tips will help you get started safely, enjoy each outing more and lay a solid foundation for your future mountain challenges. And most importantly: Enjoy the journey!