Trail Running 101: How to Start Running in Nature

If you love the idea of running but find the treadmill soul-crushing and city streets overwhelming, trail running might be the refreshing change you’ve been looking for. Swapping pavement for packed dirt can be energizing, challenging, and deeply grounding. Whether you’re a seasoned runner looking for something new or a total beginner, here’s your guide to starting trail running the right way.

What is Trail Running?

Trail running is simply running on natural surfaces—think forest paths, rocky tracks, grassy fields, and mountain routes. It’s more varied than road running and usually involves hills, uneven terrain, and ever-changing scenery.

Benefits of Trail Running:

• Softer surfaces reduce joint strain

• Engages more muscle groups (especially your core and stabilizers)

• Encourages mindfulness and presence

• Fewer crowds, more wildlife and fresh air

How to Get Started

1. Choose the Right Trail

Start with beginner-friendly trails: wide paths, minimal elevation gain, and good signage. Avoid overly technical or remote routes at first.

Pro Tip: Use apps like AllTrails or TrailForks to find local routes with beginner ratings.

2. Go Slow (Really Slow)

Trail running isn’t about speed—it’s about flow. Expect to walk steep inclines or rocky sections. This is totally normal. Listen to your body and focus on consistency over pace.

3. Wear the Right Gear

• Footwear: Trail running shoes have better grip and protection than road runners

• Clothing: Breathable, moisture-wicking gear (like Type Eh tanks and tees!)

• Hydration: Carry a water bottle or hydration pack, especially on longer runs

• Socks: Opt for moisture-wicking socks to prevent blisters

4. Learn the Etiquette

• Yield to uphill runners and hikers

• Stay on marked trails

• Pack out everything you pack in

• Be aware of wildlife and respect the environment

5. Stay Safe

Let someone know where you’re going, especially if you’re running solo. Bring a phone, ID, and small first aid basics. Check the weather and trail conditions before heading out.

Where to Try Trail Running in Canada

1. Gatineau Park, QC

Rolling hills and forested loops just outside Ottawa.

2. Don Valley Trails, ON

Urban nature trails through Toronto’s ravines.

3. North Shore Trails, BC

Scenic and shaded paths with some elevation for a challenge.

4. Nose Hill Park, AB

Open prairie views and gentle inclines in Calgary.

Mindful Running Tips

• Focus on your breath and footfalls

• Pause at scenic spots to take it all in

• Don’t wear headphones your first few runs—stay aware

• Use your run as a moving meditation

Final Thoughts

Trail running is less about performance and more about presence. You don’t need to be fast, fit, or fearless to start. You just need a sense of adventure and a willingness to get a little muddy.