8 Life-Saving Trail Running Tips You Should Know

by | Jan 21, 2025 | Training

Trust us, these trail running tips might save your life. Plus, since trail running is a more technical sport than regular road running, there are safety aspects to pay attention to.

You’d be forgiven for thinking that trail running is just regular running with dirt attached. But actually, there’s more to it than that. Since you’re traversing unpredictable terrain, your stabilising muscles improve, meaning reduced risk of repetitive injuries and an improvement in balance and coordination. Trail running also boosts mental well-being, since it contributes to cognitive function and a better mood. Plus, nothing says “mission accomplished” quite like the stunning view at the end of your route. Connecting with nature and experiencing beautiful sights are catalysts for how the sport is one of the fastest-growing segments in the industry. To wit: between 2011 and 2016, South Africa experienced a threefold increase in official trail running events – and it’s only growing bigger. Lace up your shoes and prepare to embark on an adventure for your body and mind with these trail running tips.

1. Get proper shoes

“One of the most important contributors to safe trail running is a comfortable pair of trail shoes,” says Nicolette Griffioe, co-founder and trail coach at Mountain Abandon. Facing the hills with the right shoes is necessary for an amazing trail experience. Look for reinforced soles and good ankle support.

READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

2. Prioritise strength training

Learn to prevent injuries on the trail with this simple tip from Griffioen: include one to two full-body strength workouts into your weekly training schedule to help you build strength that prevents injuries. A study published in the Journal of Strength and Conditioning Research examined the effects of a 10-week strength training program on 12 female distance runners. The participants were divided into two groups: one combining endurance and strength training, and the other focusing solely on endurance training. The group that incorporated strength training experienced significant improvements in running economy without changes in maximal oxygen uptake (VO₂ max) or body composition. These moves in particular have the scientist’s seal of approval:

Squats & Lunges

woman doing squat in her living room

These exercises target the quads, hamstrings and glutes, essential for uphill and downhill running. But! combine lifts with stretches. A study in the Journal of Strength and Conditioning Research found that combining resistance training with static stretching significantly improved lower-body strength in novice lifters.

Planks & Russian Twists

trail running tips planks

A strong core supports better posture and balance on uneven terrains. Planks strengthen the core muscles, supporting better posture and stability during runs, while Russian twists improve rotational core strength, helping balance and agility.

Joint Strengtheners

glute bridge trail running tips

Strengthening these areas helps with shock absorption and propulsion during trail runs. Calf raises and ankle banded exercises can enhance lower leg endurance and reduce the risk of strains. Glute bridges and step-ups improve hip mobility and power, crucial for navigating varied trail elevations.

3. Remember to rest

“Aim to run most days of the week, mostly easy but occasionally hard and rest every once in a while”, says Griffioen. A good rule of thumb is to rest once or twice a week. Remember to be patient with your progress and enjoy the process!

READ MORE: This Beginner Running Plan Will Take You From Couch To 10K In Just 10 Weeks

4. Tackle uphills & downhills right

To tackle the uphill, lean slightly forward into the hill without ‘bending over’ from your waist, advises Melanie Boender, founder and chief coach of Running Wild. Take short strides and keep your head as upright as you can. And remember: slow, steady breaths!

When careening downhill, stability is key. To get there, focus on stabilising your lower body. Widen your legs and hips, bend your knees slightly and keep your arms loose, says Boender. Use your arms to balance as you shift your weight and move quickly down the uneven terrain.

5. Learn to fall while trail running

Falls will happen. But learning to fall correctly means fewer injuries. “I call it the tuck and roll,” says Jo Keppler, an ultra trail runner and coach. “Tuck your chin to your chest, bend your elbows, and roll onto your shoulder and back (ideally in a continuous motion). This distributes the impact across a larger area.”

When falling during trail running, remember to:

  • Protect your head and core. This is paramount. By tucking your chin, you prevent head injuries. Avoid landing directly on your back or stomach.
  • Go with the momentum. Resist the instinct to tense up. Relaxing your body (within reason) allows you to absorb the impact more effectively.
  • Use your forearms and hands. If you can’t roll, try to extend your arms out in front of you to break the fall with your forearms and hands. However, prioritize protecting your head over your arms.

6. Check the weather

Like a cat’s mood, the weather on a mountain can change fast. Rain, mist and wind can turn a fun run into The Hills Have Eyes. To stay on course, Keppler recommends uploading your route to your GPS watch before the run. That way, you’ll know where to go, even without clear sight. “If rain is predicted, carry a waterproof rain jacket,” says Keppler. “Even if you are only running with a belt, you can squeeze something like a windproof jacket, which should still protect you from the cold. “

READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss

7. Respect the animals

If you’re afraid of animals and encounter any on the trail,  “the best thing to do is take the long way around; don’t poke it or aggravate it,” says Keppler. “It’s about respecting the animal’s natural territory.”

8. Stay safe

Keppler recommends taking your phone along for safety. Being without one means no communication in emergencies. “Always tell someone where you are going and what route you are taking. If you are wary, send your live location to someone you can rely on,” says Keppler. “If you are lost, don’t have a signal and are feeling very anxious or stressed out, stop and take a breath. Making decisions when you are in flight-or-fight mode will leave you making the wrong choice and possibly having to deal with extreme fatigue from the elevated heart rate. I try knowing my basics, like where the sun rises and sets in winter and summer as a backup. Then walk until you find a signal and call for help.”  

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