Trail running is about freedom, exploration, and pushing your limits. But as thrilling as it sounds, hitting the trails unprepared can quickly turn into a struggle. 

When I first started trail running, I made some rookie mistakes: getting lost, running out of water, and underestimating the terrain. Over time, I’ve learned what truly matters when preparing for a trail marathon or a simple off-road run.

Here are six essential tips to ensure you have a great experience on the trails.

1. Choose a Familiar Trail (Or Be Prepared to Navigate)

When I ran my first long trail, I underestimated how easy it was to take a wrong turn. Unlike road running, trail paths can be tricky, and markers aren’t always reliable. I highly recommend:

• Sticking to familiar routes if you’re new to trails.
• Using offline maps or GPS for backup.
• Carrying extra water and snacks in case your run gets longer than expected.

2. Expect the Unexpected

Trail running takes you into nature’s untamed beauty, but that also means fewer signs and a higher chance of losing your way. Even experienced runners sometimes find themselves off-course. Before heading out, it’s crucial to research your route in advance and ensure you’re sticking to well-marked trails. Letting someone know your plans and expected return time adds an extra layer of safety. While carrying a phone is useful, cell service can be unreliable in remote areas, so downloading maps beforehand is a smart precaution.

3. Pack Extra Water and Nutrition

I learned the hard way that trail running burns more calories and dehydrates you faster than road running. Unlike city runs, you won’t find convenience stores or water fountains on the trails. Plan ahead by:

• Checking if the trail has natural water sources (streams, wells).
• Carrying a hydration pack or water bottles.
• Packing energy-dense snacks like gels, nuts, or bars, you’ll thank yourself later.

4. Be Honest About Your Fitness Level

Transitioning from road to trail requires adjusting expectations, as even experienced runners find themselves slowing down. Steep inclines can be more demanding than they appear, and sometimes, walking sections is the smartest strategy. Elevation changes can make short distances feel significantly longer, so it’s important to pace yourself. 

5. Adjust Your Distance and Training Time

Running a familiar distance on a trail is entirely different from running it on a smooth road. Uneven terrain, obstacles like rocks and roots, and elevation changes naturally slow your pace. Expect a trail run to take longer than a road run of the same distance. When planning your training, it helps to start with shorter distances and gradually increase mileage as you build confidence on the trails. Keeping track of your progress using a GPS watch can help you understand your pace and adjust your training accordingly.

6. Prepare for the Terrain and Weather

Weather in the mountains and forests can change in minutes. On one of my longer runs, a sunny afternoon turned into a stormy mess halfway through. Be ready by:

• Wearing lightweight but protective gear (waterproof jackets, gloves).
• Checking the forecast before heading out.
• Dressing in layers so you can adjust to temperature changes.