Hit The Trails

Everything You Need To Get Started In Trail Running

Runners, writers, photographers and outdoor adventure experts Jen and Sim Benson have written and photographed several guidebooks including Wild Running, Amazing Family Adventures and The Adventurer's Guide to Britain. They are Ordnance Survey GetOutside Champions, routes editors for Trail Running magazine and contributors to Outdoor Fitness and Runner's World magazines. Jen and Sim have worked with the National Trust to publish a trail running book, called Short Runs in Beautiful Places. It's aimed at new runners and those getting into off-road running and is the perfect place to find inspiration for your own off-road adventures.

What do you think are the main things for people to consider when getting into trail running?

"Leaving the pavements behind you and heading off on the trails to explore hills, mountains, forest and moorland is an incredible experience. With a bit of practice and the right kit it's something any runner can enjoy.


Whether you're new to running or you're coming to trail running from a road or trail background, it's important to take it slowly at first and build up your distance and speed as you feel ready. Running on uneven terrain requires you to use your body very differently to running on hard, flat surfaces and it will take a bit of time and practice to adapt. The amazing places off-road running takes you are well worth the time and effort, so stick with it and you'll be surprised how quickly you improve - before you know it you'll be flying along the trails with ease."

Essential Kit For Trail Running


Probably the most important investment, the right shoes will make your run as comfortable, safe and enjoyable as possible. Make sure they fit your feet perfectly and wear them around the house for a few hours before committing to taking them outside. Off-road shoes have rugged soles which give you grip and protection when you're running. If you're going to be running in mud you'll want deep, wide-spaced lugs to keep you on your feet, whereas if you're sticking to hard-packed trails then some cushioning will keep you comfortable. Your choice of socks will also make a big difference to your comfort: light padding for protection, sweat-wicking fabric and a perfect fit will ensure you finish your runs blister-free. We love Merino wool for its year-round comfort, sweat wicking and natural antimicrobial properties.

Technical Clothing

A good quality, lightweight waterproof jacket is essential if you're heading out on the trails in poor weather. Look for taped seams, a well-fitting hood and a fit that doesn't restrict you when you're running. Many running-specific waterproof jackets pack down to a tiny size so you can stash them in a pack or pocket and hardly know it's there - until you need it. Technical running clothing such as base layers, tees, tights and shorts will all keep you comfortable and dry on your runs. Dress according to the weather and always take a spare layer if you're running somewhere exposed or weather affected.

Food and Hydration

If you're heading out for more than around 60-90 minutes it's worth thinking about taking food and water with you. Water containers range from soft flasks, which stow easily in a pocket through to hydration bladders, which you carry in a pack and drink through a tube. It's worth remembering that food, drink and how you carry it is all a personal choice and as you run more you'll work out what suits you best.

Emergency Kit

One of the many joys of trail running is the places it takes you, but this can present a problem if you do find yourself in difficulties, for example if you injure yourself while running or come across someone else in trouble. We'd highly recommend taking the following emergency items if you're running in remote areas: map, compass, whistle, basic first aid kit, survival bag, emergency food, money, mobile phone. Emergencies are unlikely to happen but, if they do, it's definitely best to be prepared.


A well-fitting, running-specific back or waist pack enables you to carry everything you need for a great day out on the trails in comfort. Race vest-style packs distribute weight around your body and usually have plenty of pockets, including some on the front straps, so you can easily access food, water and other essentials on the go. Make sure the main compartment is large enough to carry everything you need. If you're only running shorter distances a waist pack may be sufficient, allowing you to carry snacks, keys and perhaps some lightweight clothing with you.

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