Trails are not road running on dirt. The surface changes, the climbing changes and the number on your watch changes with them. If you expect your road pace to follow you onto the trail, the first few miles can feel like proof that you are getting worse.
You are not getting worse. Softer ground, varied terrain and better scenery are part of what draws runners away from pavement, but they also change how you measure the run. On trails, the terrain sets the pace. Your job is to manage the effort the terrain asks for.
Your Pace Will Drop, and That Is Not a Problem
Road running gives pace a stable surface. A mile of pavement may climb or turn, but the footing is usually predictable. Trails add loose dirt, rocks, roots, sharp turns and constant changes in elevation. Each one slows the number on your watch without saying anything useful about your fitness.
The steeper the trail becomes, the less pace tells you. A smooth downhill mile and a rocky uphill mile may belong to the same run, but comparing their times does not help you judge how well you ran either one.
My result at the 2021 FOURmidable 35K makes the point clearly. I finished in 4:04:11, 10th overall and 3rd in the 30 to 39 age group. A 35K in just over 4 hours works out to around 11 minutes per mile, and that was a top-10 finish.
The course includes climbs of 1 to 3 miles with sections at a 20 to 30 percent grade. The terrain, not a lack of fitness, set the pace.
Once you understand that, the watch stops being a judge. It becomes a record of what happened on that course that day. You can still review the run afterward, but you do not need to chase the number you would expect to see on pavement.
Judge the run by effort instead. Rate of perceived effort, or RPE, gives you a measure that moves with the terrain. An easy effort remains easy whether you are running smoothly, shortening your stride over rocks or hiking a climb. Your speed changes while the purpose of the run stays intact.
Hiking the Climbs Is a Skill, Not a Failure
Most new trail runners wait too long to hike. They keep running because walking feels like giving up, then reach the top with tired legs and no control left for the next section.
On a climb of real length, nearly everyone hikes at some point, including runners racing near the front. Hiking is not what you do after your fitness fails. It is a skill you use to cover steep ground efficiently.
A strong hike can be faster and less costly than trying to run the same grade. Your stride becomes shorter, your breathing stays under control and you save the strength you will need when the trail becomes runnable again. The goal is not to prove that you can run every step. The goal is to move through the whole course well.
At FOURmidable, my plan was to stay “extremely calm and comfortable on all the climbs” and run “quickly but controlled on all the downhills.” Those 2 instructions worked together. Staying calm uphill left enough strength to use the downhill without losing control.
The transition matters. Near the top of a climb, begin looking for the point where running becomes more economical than hiking. Start smoothly. A hard surge over the crest can waste the energy you just protected.
Descending deserves more respect because your legs control every landing. Long descents load the quadriceps repeatedly, especially when the grade forces you to brake. Almost nobody practices running downhill for an extended distance, so race day often leaves their quadriceps sore for days afterward. Downhill running is a skill, and the legs need time to adapt.
What Changes About How You Run
Trail form responds to the ground beneath you. Shorten your stride when the footing becomes uneven. Smaller steps keep your feet closer to your center of balance and give you more chances to adjust when the surface changes.
Look a few steps ahead instead of staring directly at your feet. Your eyes should identify the next root, rock or stable landing point early enough for your body to respond. Looking straight down limits what you can see and makes each obstacle arrive late.
Let your arms move for balance. They may swing wider than they do on the road, especially through turns or across uneven ground. That is not wasted motion. It helps you stay centered while your feet choose different landing heights and angles.
The adjustments are small, but they become easier with practice. The complete guide to trail running form covers the mechanics in more detail.
What You Actually Need to Start
Trail shoes are the one purchase that matters on day 1. Look for real grip underneath and enough toe protection for the rocks and roots you may catch. A road shoe can handle a smooth dirt path, but it may not give you the traction or protection needed on a more technical trail.
Bring water, especially when the route is exposed or takes longer than expected. Carry a charged phone, and wear layers when the weather is uncertain. Conditions can change quickly with elevation, shade and distance from the trailhead.
Everything else can wait until you know whether you enjoy trail running and what kinds of trails you prefer. You do not need to buy a full race setup before your first run. Our guide to proper gear choices for trail running explains what to consider when your routes become longer or more remote.
Picking Your First Trail and Staying Safe on It
Choose a first trail that lets you learn without making every step a problem. Look for a well-marked route with modest elevation gain and stable footing. You want enough variation to feel how trail running differs from the road without combining steep climbing, technical ground and difficult navigation on the same day.
Read recent reviews before you leave. Trail conditions can change after rain, snow, maintenance work or seasonal closures. The route description may stay the same while the actual surface does not. Resources such as AllTrails can help you compare distance, elevation and recent reports.
Check the weather for the trail area, not just your home. A route at higher elevation may be colder, wetter or windier than the place where you started your drive.
Basic etiquette keeps the trail predictable for everyone:
- Yield to uphill runners, hikers and horses.
- Stay on the established trail instead of cutting turns.
- Pack out everything you bring.
Safety begins before you start running:
- Tell someone your route and when you expect to be back.
- Carry a charged phone.
- Remember that cell service is often poor, which makes sharing your route more important than carrying the phone alone.
Do not let a map on your phone replace attention to the trail. Notice junctions as you pass them and confirm that you are still on the intended route. Turn around early if the terrain, weather or remaining daylight no longer matches what you planned.
What to Practice Before You Race One
A trail race asks for more than general running fitness. My advice to anyone entering that race is to practice 3 things: hiking long climbs, running technical trails and running downhill for a long distance. Each one creates a problem that road running does not fully prepare you to solve.
Long climbs require hiking technique and patience. Practice moving with short, purposeful steps while keeping the effort controlled. Learn when hiking becomes more efficient than running and how to return to running near the top without surging.
Technical trails require quick decisions. You need experience choosing stable footing, adjusting stride length and moving around rocks or roots without stopping at every obstacle. That skill develops through time on similar terrain. Fitness alone cannot choose the next foot placement for you.
Downhill running needs the most practice because it is the part many runners assume will take care of itself. Gravity increases your speed, but your quadriceps must control the landing and braking forces. A short downhill may feel easy. Repeating that work over a long descent is different.
Start with manageable descents and focus on control. Keep your stride quick and avoid reaching far ahead with your feet. As your legs adapt, extend the amount of downhill running gradually. The goal is to arrive at race day with experience handling the load, not simply confidence that going down must be easier than going up.
Longer trail races also require you to practice drinking and eating while the terrain changes. At FOURmidable, I used roughly 150 calories and 30 to 40 fluid ounces of water per hour. That was specific to that race and day, not a universal prescription. Your training should give you opportunities to learn what you can carry and use comfortably.
If your goal is a first ultra or first long trail race, a 50K training plan gives the climbing, long runs and trail-specific practice a place in the week instead of leaving you to assemble them one at a time.
Let It Be Slower
Your first trail run will probably be slower than the road run you are used to. Let it be slower. Watch the ground, manage the effort and learn how the terrain changes your movement. That is not a worse version of running. It is the skill you came to practice.
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