Trail runs

Trail runs are off-road runs of all distances, from short family-friendly fun runs to the ultimate ultramarathons. With so many ways to race on trails, this is one of the fastest growing sports for all ages and abilities. Break up the monotony of road running by taking to the countryside away from traffic.

In trail running you'll typically avoid the altitude associated with fell-running, but there's still the element of potentially uneven terrain and more twists and turns than you'd find on the road.

FINDING A TRAIL RUN

Something for everyone
There are lots of competitive trail runs, but there are many more aimed at increasing participation and the fun factor.
All trail runs

How far?
Again there are lots of options – anything from a few miles up to multi-day events. Search the listings and pick a distance to suit.

Charity trail runs
These are displayed with either the 'Major Event' or a charity logo - and to take part, you must raise funds for the organising charity.
Charity runs

THE MAIN BENEFITS

Physical
"Less impact is well received by muscles, joints and ligaments, but so too is the rough surface that leads to strengthening these key components. Having to focus more on your balance by shifting body weight improves core muscles, balance and proprioception," Barry Kemp, owner of Hill Fell Events in Northumberland

Mental
Getting up close and personal with nature has multiple benefits and the huge variation in trails means you’re always discovering something new.
Trail running benefits

TECHNIQUE AND EQUIPMENT

Slow down
Given the nature of the terrain, you’re going to be markedly slower compared to running on tarmac. Take your time and build up speed and distance gradually.

Be considerate
Respect other trail users, whether walkers or riders. For other runners, uphill should yield to downhill. Stick to the marked trail and don’t litter.

Going uphill
"When the trail gets steeper, reduce stride length and keep legs moving quickly. Being consistent is the key to saving energy," Chloë Lanthier, founder & director of the X-Training School.
Trail running tips

Heading back down
"Short quick steps - reducing absorption time in your stance - using arms for balance, avoiding overstriding and ‘air time’ all promotes better form and build speciﬁc strength for the descents," Chloë Lanthier, founder & director of the X-Training School.

Kit list
Always be prepared – it’s different to running in the park. On training runs take water and snacks, a fully charged mobile phone as well as considering a lightweight wind jacket, hat and gloves. Normal running shoes are fine to start with, but trail shoes tend to be lower to the ground, with a rugged tread for better grip.

Safety
If there’s any chance you’ll be out in the dark, then you’ll need a headlamp with fresh batteries. And when training, it’s also a good idea to let someone know where you are heading and your expected time of return.