You’ve seen the people out there running up mountains, exploring through the woods, posting their muddy shoes and mountain views. Maybe you’ve eyeballed an ultra, or maybe you just want to get off the pavement and try something new. Whatever brought you here, trail running is calling your name and I want to help you answer it.
I’ve run multiple ultramarathons including a 100-miler, and I’ve coached a lot of people through this exact transition. Here’s what you actually need to know to get started.
“You don’t need special gear, a certain fitness level, or any qualifications to start trail running. You can literally go today with what you have.”
🚫 MYTH BUSTED: You Don’t Need to Be “Ready” for Trail Running
The only thing you need to start trail running is to actually go do it. Here’s how to make that first step count.
Road shoes? Fine. Regular workout clothes? Fine. Handheld water bottle or no water at all for a shorter run? Also fine. The gear and the fancy stuff can come later. The first step is just getting out there and finding out if you even like it.
Too many people hold off on starting because they feel like they need the right trail shoes, the right vest, the right everything. You don’t. Get outside. Try it. If you love it, THEN invest in the gear. I have a ton of videos on trail gear if and when you get to that point.
This is the biggest mental adjustment for road runners. You are going to be slower on trail. We’re talking one, two, three, sometimes five or ten minutes per mile slower depending on how steep, rocky, or rooty the terrain is. That is not a failure. That is just trail running.
The rocks, the roots, the variable terrain, the climbs, the technical descents — all of it slows you down and demands more attention and agility than road running ever does. Your brain has to actually be engaged. And until you develop what trail runners call “trail feet” or your sea legs on the terrain, you’re going to feel clunky and slow. That’s part of the learning curve. Everyone goes through it.
🔑 The Fix: Run for Time, Not Miles
Instead of planning a 6-mile run, plan a 45, 60, or 70-minute run and see how much terrain you cover. “Time on feet” is a core concept in trail running for a reason. It removes the pressure of pace and mileage and lets you just exist in the experience of running on trail. This is especially helpful when you’re just starting out and your paces are all over the place depending on terrain.
One of the most practical things to learn early is where to direct your gaze. You don’t want to stare right at your feet, and you don’t want to be looking too far ahead either. Aim for a 45-degree angle in front of you, roughly two to three steps ahead. That way you can see what’s coming and prepare your feet before you’re already on top of it.
You will stub your toe. You will trip on a root you didn’t see. You will curse the ground in the middle of a run, realize you need a gel because a tiny rock wrecked your day, and then laugh about it later. This is trail running. You will get better at navigating it the more you do it, but give yourself grace while you’re learning.
Quick tip on footwork:
Practice picking your feet up slightly higher than you would on road. Short, quick, agile steps work better on technical terrain than long strides. Over time this becomes second nature, but it’s worth being intentional about it early on.
If every trail you’re running is so steep you’re just power hiking the whole thing, you’re not actually getting better at running on trail. You need runnable terrain in the mix too. Look for trails that have some rolling hills and technical sections but allow you to actually run a decent chunk of it.
That said, hiking on trail is not cheating. Power hiking is a legitimate and efficient trail running skill. The general guideline I give is this: once your pace drops to around 15-20 minutes per mile, it’s usually more efficient to power hike. You’ll cover ground just as fast, sometimes faster, at a lower heart rate and with less energy expenditure. There is zero shame in it. Nobody’s handing out medals for running 100% of a trail race. The goal is to be smart and sustainable, not to prove something.
Trail runners tend to be stronger than road runners on average, and it’s not by accident. Trail running demands a lot from your lower body. Powering up hills, navigating big steps, stabilizing on uneven rocks and roots — all of it requires real muscular strength. If you’re not strength training, starting now will make a meaningful difference in how you feel and perform on trail.
Prioritize for trail running:
I’m a predominantly strength-based athlete, and I genuinely believe my gym work is a big reason I perform better comparatively on trail than on road. It’s not just about power going up. It’s about durability, staying together physically over long efforts, and having the stability to navigate technical terrain without falling apart.
Your trail pace is going to vary wildly depending on the terrain, the climb, the technicality of the trail, and where you’re at in your run. Staring at your watch pace on trail will drive you insane and tell you almost nothing useful.
Instead, tune in to effort. How hard is your heart working? What’s your RPE? How’s your breathing? On a big climb your heart rate will spike and your pace will crawl. On a flat or downhill section it’ll drop. Think about the average effort across your whole run rather than chasing a specific pace at any given moment. This is a skill that takes practice, but it’s one of the most important mental shifts you can make as a trail runner.
The Key Takeaway
Trail running is effort-based, not pace-based. Run for time, not miles. Walk when it makes sense. Strength train to support your body. And give yourself grace while you’re learning. Everyone starts clunky on trail.
You do not have to wait until you’re ready for a 50K or an ultra to sign up for a trail race. A 5K, 10K, or trail half marathon counts. In fact, I’d argue shorter trail races are their own kind of hard and don’t get enough credit for it. Getting plugged in with the trail community through a race is one of the best things you can do as a new trail runner.
The trail running community is genuinely one of the best in endurance sports. It’s a bunch of people who want to run in the woods, eat gummy bears, and have fun. Less judgment, less pace obsession, more “we’re all just out here doing something cool together.” If that sounds like your people, go find your local trail race and sign up. You don’t have to be ready. You just have to go.
⬇ The Bottom Line
You don’t need perfect gear, a perfect fitness base, or a perfect plan to start trail running. You need to get outside and go. Expect to be slower. Run for time, not miles. Strength train to support your body. Think effort over pace. Walk when it’s smart to walk. And if you love it, sign up for a race. The trail running world is waiting for you and it’s a really good place to be.
If you’ve caught the trail bug and want a structured program to get you ready for your first trail race, we have you covered at The Lyss Method. We have trail running programs for shorter distances all the way up to ultra events, all built around the same principles I shared here: strength, smart running, and training that actually prepares you for the demands of trail.
Not ready for a full program yet? Grab the free Cardio Essentials Guide to better understand how to build your aerobic base in a way that supports both road and trail running.
Free Cardio Essentials Guide
Learn how to build your aerobic base the right way so you can run stronger, longer, and feel better doing it — on road or trail.
Train for Your First Trail Race
The Lyss Method has trail running programs for every distance and experience level. Built by a PhD exercise physiologist and ultra runner who has been exactly where you are.
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I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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