Categories / Running & athletics
Trail Running
Running on off-road paths and uneven ground.
How to start
Choose a gentle, well-marked trail and run it at an easy pace, walking the steep uphills. Allow more time than the road: trails are slower.
How to progress
Lengthen your runs gradually, then add hillier routes. Learn to read the ground and take shorter steps on rough terrain.
What the evidence says
Evidence: limited
We found no strong trials on trail running benefits or on injury rates. Running in general is linked with lower death rates (see Jogging), and softer, uneven ground changes how your body loads. We did not find reliable data on whether trails are gentler or riskier than roads, though falls and ankle sprains are a clear extra risk.
Take care: Uneven ground raises the risk of trips, falls and ankle sprains. Tell someone your route, carry water and a phone, and be careful on wet or steep ground.
Sources
12-week starter plan
You should be able to run 30 minutes on the road. Do two trail runs a week: one steady and one with some hills. Walk steep sections.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 9 METs (Trail running over uneven ground (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Look a few metres ahead, not at your feet.
- Walk steep climbs: it saves energy for the rest of the run.
- Wear shoes with grip, and carry water on long runs.
Common mistakes
- Setting road-pace targets on trails.
- Heading out in poor light or bad weather without a plan.
- Running downhill too fast with tired legs.
Kit and cost
Low to moderate Approximate UK prices.
- Trail running shoes with grip (about £70 to £150)
- A light waterproof and a phone
- Optional: a small running vest with water
Frequently asked questions
Is trail running easier on the body than road running?
Softer ground can feel kinder, but uneven terrain adds twists and falls. We found no reliable data on which is safer.
Do I need trail shoes?
For muddy or rocky routes, yes: the grip matters. For smooth, dry paths, road shoes are fine.
How do I stay safe on my own?
Tell someone your route and return time, carry a phone, and stick to known trails until you have experience.
How much slower will I be?
Often a minute or more per mile compared with the road. Use effort, not pace, as your guide.
Good for: Heart & fitness Endurance Mood & stress Fun & social
Compare with similar options
| Trail Running | Cross Country Running | Interval Running (Fartlek) | Half Marathon Training | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 45 min × 2/wk | 40 min × 2/wk | 60 min × 4/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Free | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | No equipment | No equipment |
| Impact | Medium impact | Medium impact | High impact | High impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | limited | moderate | limited |