There's a moment that happens to almost every road runner eventually. You're out on your usual route, you spot a muddy footpath disappearing into the trees, and something in you thinks — what's down there?
That's how trail running starts for most people. Not with a plan, not with specialist kit — just curiosity and a willingness to get your shoes dirty.
The UK is one of the best places on the planet for trail running. From the Lake District fells to the South Downs Way, the Brecon Beacons to the Cairngorms, we have an extraordinary network of footpaths, bridleways and national trails waiting to be explored on foot. This guide covers everything you need to make the move off-road — safely, confidently and with the right kit.
What Is Trail Running — and How Is It Different From Road Running?
Trail running is simply running on unpaved surfaces — footpaths, bridleways, fell tracks, forest trails, coastal paths and everything in between. Unlike road running, trail running involves varied terrain, elevation change, technical footing and navigation. These demands make it harder in some ways and more rewarding in almost every other way.
The pace is slower, the effort is higher and the scenery is usually spectacular. Trail runners measure runs in time and effort rather than pace per kilometre — a hilly 10K trail run might take the same time as a flat 14K road run, and that's perfectly normal.
Do You Need to Be an Experienced Runner First?
No — but a base level of fitness helps. If you can run 5K without stopping, you're ready to start trail running. You don't need to be fast, and you don't need to have run a road race first. Many people actually find trail running easier to get into than road running because the varied terrain is more mentally engaging and the softer surfaces are kinder on joints.
What you do need is a willingness to walk the uphills, take your time on technical descents and accept that getting lost occasionally is part of the adventure.
Essential Trail Running Kit
You don't need to spend a fortune to get started on trails, but there are a few pieces of kit that genuinely make a difference to both performance and safety.
Trail Running Shoes — The Most Important Purchase
Your road running shoes are not suitable for trails. The smooth or lightly treaded outsoles don't grip on mud, wet roots or loose rock, and the cushioning isn't designed for the lateral movement involved in trail running. Trail shoes have aggressive lugged outsoles, reinforced toe boxes and lower heel-to-toe drops to keep you connected to the ground.
The right trail shoe depends on the terrain you'll be running on most:
| Terrain Type | What to Look For | Example Shoes |
|---|---|---|
| Soft mud and fell | Deep, widely-spaced lugs for grip and self-cleaning | Inov-8 Mudclaw, Salomon Speedcross |
| Mixed trail and path | Medium lugs, good all-round grip | Hoka Speedgoat, Brooks Cascadia |
| Hard packed trail and gravel | Shallower lugs, more cushioning | On Cloudventure, New Balance Fresh Foam |
| Technical rocky terrain | Rock plate, sticky rubber outsole | Salomon S/Lab, La Sportiva |
Find My Trail Shoe →
Clothing and Layers
Trail running in the UK means preparing for all four seasons, sometimes in the same run. The key principle is layering — a moisture-wicking base layer, an insulating mid layer if needed, and a packable waterproof shell that you can stuff into a pocket when conditions improve.
Avoid cotton entirely on trails. It holds moisture, gets heavy when wet and can cause dangerous chilling in exposed upland terrain. Merino wool and synthetic fabrics are your friends.
A Running Vest or Pack
On shorter trail runs of up to an hour you may not need to carry anything. But as your runs get longer you'll need to carry water, nutrition, a phone, a map and an emergency layer. A trail running vest — a close-fitting rucksack designed specifically for running — is the best way to do this without bouncing or chafing.
Look for a vest with front soft flask pockets, a breathable back panel and enough storage for a two to three hour run. Brands like Salomon, Inov-8 and Ultimate Direction make excellent options at various price points.
Navigation — The Skill Most Beginners Overlook
This is where trail running differs most significantly from road running — and where beginners most often come unstuck. On roads you follow the tarmac. On trails you need to know where you're going.
Start Simple
Begin with well-marked national trails and popular local routes where the path is obvious and you're unlikely to get genuinely lost. The South Downs Way, the Ridgeway and the Cotswold Way are all excellent starting points in England. In Scotland, the West Highland Way is exceptionally well marked. In Wales, the Brecon Beacons have clear paths throughout.
Use a GPS Watch or Phone App
Download your route to a GPS watch or use an app like Komoot or OS Maps before you head out. Komoot is particularly good for trail runners — it shows surface type, elevation profiles and lets you download routes for offline use. Never rely solely on mobile signal in upland terrain — it can disappear entirely.
Learn Basic Map Reading
For longer and more remote runs, basic OS map reading is an invaluable skill. Ordnance Survey maps at 1:25,000 scale show every footpath, bridleway and track in remarkable detail. The OS Maps app lets you access these digitally. For fell running in particular, the ability to navigate by map and compass in poor visibility is important for safety.
Trail Running Technique
Good trail running technique is different from road running and takes time to develop. Here are the key things to focus on as a beginner:
Walk the Uphills
Walking uphill is not giving up — it's smart pacing. Even elite trail runners walk steep ascents because it uses less energy than running them. Power hiking with your hands on your thighs is an efficient technique that experienced trail and ultra runners use constantly. Don't feel embarrassed about walking — everyone does it.
Short Steps on Technical Ground
On rocky or rooty terrain, shorten your stride and increase your cadence. This gives you more time to pick foot placements and reduces the risk of catching a toe. Keep your eyes about three to four metres ahead of you, not right at your feet — this gives your brain time to process the terrain and choose the right line.
Use Your Arms on Descents
Extend your arms slightly for balance on steep descents. Lean slightly forward, keep your knees soft and let gravity do the work. The instinct is to lean back and brake — resist it. A forward lean keeps you light on your feet and in control.
Look After Your Ankles
Ankle sprains are the most common trail running injury. Strengthen your ankles with single leg balance exercises and calf raises before you start running technical terrain. If you roll an ankle on a trail — which almost everyone does at some point — stop, assess it and don't push on through significant pain.
Where to Trail Run in the UK
The UK's network of rights of way is one of the most extensive in the world, giving runners legal access to thousands of miles of footpaths and bridleways. Here are some of the best areas to explore as a beginner:
- The South Downs Way — 100 miles of chalk downland from Winchester to Eastbourne, well marked and accessible from London
- The Lake District — Britain's finest fell running country, with routes for all abilities from valley trails to mountain ridges
- The Peak District — moorland and gritstone edges within easy reach of Manchester and Sheffield
- Dartmoor — open moorland with excellent navigation challenges and stunning scenery
- The Brecon Beacons — spectacular Welsh mountain terrain with well-marked trails
- The North York Moors — heather moorland and coastal paths, less crowded than the Lake District
- The Cairngorms — Scotland's high plateau, serious mountain terrain for more experienced runners
Find a Trail Race →
Your First Trail Race
Trail races in the UK range from friendly local 10Ks on well-marked paths to multi-day mountain epics. For your first event, look for a race described as beginner-friendly with a cut-off time that gives you plenty of room. Organisations like Centurion Running, Threshold Sports and local running clubs put on excellent trail events throughout the year.
Parkrun takes place on trails at many venues — it's a great way to try trail running in a supported, no-pressure environment before committing to a race entry.
Trail Running Beginner Checklist
- Get proper trail running shoes with lugged outsoles
- Download your route to Komoot or OS Maps before you leave
- Tell someone where you're going and expected return time
- Carry water — even on shorter runs in warm weather
- Bring a packable waterproof jacket whatever the forecast
- Charge your phone fully before you go
- Start on well-marked, popular trails before tackling remote terrain
- Walk the uphills without guilt — everyone does it
Final Thoughts
Trail running will change the way you think about running. The moment you leave the pavement behind and find yourself on a fell track with views stretching out in every direction, you'll understand why so many runners never go back to roads.
Start simple. Start local. Get the right shoes on your feet. And don't be afraid to walk, to get slightly lost, to take a wrong turn and discover something unexpected. That's trail running. That's the whole point.
— Ben Parrett, The Running Compass