Ready to Hit the Trails This Summer? Here’s How to Get Started
There’s something uniquely rewarding about trail running—the quiet of the forest, the crunch of gravel underfoot, and the sense of freedom that comes from leaving pavement behind. If you’re gearing up for your first summer trail run, a little preparation goes a long way. From training and gear to fuelling and mindset, we’ve rounded up practical tips to help you start strong and stay safe on the trails. Whether you're aiming to crush a new fitness goal or just soak in some nature, here’s what you need to know before you lace up and head out.
Training
Incorporate elevation and technical terrain into your training—early and often. While flat runs help build base endurance, trail running requires strength, balance, and agility. Try adding hill repeats, stair climbs, or even short hikes with a loaded backpack to build leg strength and cardiovascular stamina. On uneven ground, do short runs focusing on foot placement and stability—your ankles and core will thank you later. Combine this with strength training (especially single-leg work like lunges or step-ups) and mobility exercises to reduce injury risk and boost performance on unpredictable trail.
Pro tip: Trail running is not about the pace, but keeping yourself in the moment in the beauty of your surroundings - have stable supporting muscles will help you to enjoy running for longer in the trails.
Gear
Invest in quality gear tailored for trail running. Key items include:
- Trail-specific shoes: These offer better grip, durability, and protection than standard running shoes. Look for shoes with a rugged outsole for traction on slippery or rocky surfaces. Speak to your Running Store expert on what sole-lugs are suitable to the terrain you are tackling.
- Hydration gear: A water bottle belt or a hydration vest ensures you stay hydrated during your run while your hands are free for tricky roots you might happen upon.
- Protective accessories: Choosing lighter tinted sunglasses that aren't so dark when you are running in the trees is important (we love Coast Optics sustainable sunglasses for this reason). Wearing glasses also helps to protect against rogue branches you might encounter.
Bonus tip: If you are running in wildlife areas, carry bear spray in your vest to ensure you are prepared for unlikely encounters.
Nutrition
Fuelling your body correctly is crucial for peak performance. Start by pre-loading with slower digestible carbohydrates, such as oatmeal or functional chocolate, to provide sustained energy. During the run, bring lightweight, nutrient-dense snacks like endurance bars or gels to keep your energy levels steady.
On-the-go refuelling tips:
- Opt for snacks that are easy to open and consume mid-run, like the 7 Summits Snacks endurance bar
- Hydrate regularly, even if you’re not feeling thirsty, to avoid dehydration.
Trail Etiquette
Familiarize yourself with basic trail-running etiquette to ensure an enjoyable experience for everyone:
- Yield to hikers and uphill runners.
- Stick to marked trails to protect the environment and avoid getting lost.
- Carry out all trash, including wrappers from your snacks.
Mindset
Trail running offers challenges and rewards that differ from road running. Embrace the adventure and prepare for unexpected obstacles, whether it’s a tree root or a sudden incline. Stay adaptable and focus on enjoying the journey rather than fixating on your pace.
Final thought: Trail runs often lead through beautiful, remote areas. Take a moment to soak in the scenery and connect with nature.
Checklist for Your First Trail Run:
- Properly fitted trail running shoes.
- Hydration system (waist bottle or vest).
- Portable snacks like endurance bars.
- Sunscreen, bug spray, bear spray
- A small first-aid kit (especially for longer trails).
By taking the time to prepare physically, mentally, and logistically, you’ll set yourself up for a safe and enjoyable summer trail running adventure. Lace up, hit the trails, and make the most of the great outdoors!