14 trail running tips to improve your workouts

What are your trail running goals? Perhaps you’ve got your mind set on a specific race. Maybe you’re looking to take on more challenging terrain. Or perhaps you want to improve your speed and fitness.

Whatever your ambitions, it’s really helpful to put a plan in place and make small changes which can make a big difference.

In this article, you’ll find 14 tips for trail running that will help you measurably improve.

14 trail running tips to improve your workouts

Here are 14 tips for trail running that you can use to mix up your workouts, improve your fitness, and have more fun.

Remember that improving your trail running performance depends on a lot of different things. Studies show that trail running performance is affected by more factors than road running - so you’ll want to develop a well-rounded approach to training.

1. Put more strength training work in at the gym

For many trail runners, the simplest thing they can do to boost their trail running performance is to start introducing a few strength training sessions at the gym. Some trail runners mistakenly assume that gym sessions are the enemy of progress, but strategic training that focuses on strengthening the legs, core and upper body can give you a noticeable boost when you’re out on the trails.

Key movements such as lunges, squats and step-ups can increase your lower body power, while plank variations, crunches or Russian twists can help to strengthen your core. Finally, bench press, pull ups and rows can strengthen your upper body and improve your arm drive and running posture. Just two 30-minute gym sessions a week can provide lasting benefits.

2. Mix up your intensities

Trail runners often focus on long, slow running. However, by mixing up the intensity of your training sessions, your running will become more efficient. When it comes to race day, you’ll find it easier to maintain a higher pace for longer.

A good place to start is to build one speed session into your weekly routine. Choose a shorter, relatively unchallenging route (e.g. a towpath), but focus on maintaining a higher speed than your usual pace throughout the run. Running at a higher speed will train your body to work more efficiently.

You could also start to build hill running into your routines. Find an incline, and run for a set time or distance uphill, then walk down to the start and repeat. Hill running can improve your form, increase strength and even help you get better race times.

Read more: How to get better at hill running

3. Include more rest days

When progress has plateaued, some runners attempt to increase their trail running training to try and get over that hump. However, this could be counterproductive. In fact, a lack of rest could even be the cause of some people’s plateauing.

Recovery days (and sleep) are crucial for improving your performance, since they give your body time to adjust and adapt, remove inflammation and overcome fatigue. Aim for at least three rest days per week.

4. Increase the variety

With the busy lives we lead, many trail runners cover the same routes over and over again, simply because they’re convenient and close to home. The downside is that they get used to running a single route profile and do not push their bodies or minds in different ways. By finding new trails and building them into your routine, you’ll be better prepared for the different kinds of challenges you’ll come across on race days.

Read our guide to the best trails in the UK for more inspiration.

5. Embrace slowing down

When you’re training for races, you might want to keep pushing yourself to go harder and faster. And while some higher intensity training is valuable (see point 2 above), between 80% and 90% of training should be at lower intensities. This helps you to build more and stronger mitochondria (parts of your cells which generate power), increase blood plasma volume and capillary density to improve blood flow. We know that mitochondria develops best during aerobic exercise - which is why it’s worthwhile doing longer, slower runs.

Suggested: 10 essentials for new trail runners

6. Choose appropriate footwear

You’d be amazed just how much difference a good pair of trail-running shoes can make. You may have already invested in a quality pair of shoes, but they might not be a good fit for your running style or the type of trail running training you’re doing. Doing plenty of research and picking shoes that are well suited to the terrain you’re running on can provide the extra confidence you need. Explore our trail running shoe guide to find out more.

7. Eat the right food

Nutrition is so important for any kind of exercise. If you aren’t getting enough carbohydrates, protein, fats or vitamins and minerals in your diet, then you won’t have the energy you need to perform at your best - or to recover optimally.

Focus on eating a well-balanced diet (this NHS article covers the essentials) for most of your meals, but then aim to increase carb intake before races, longer runs and hard sessions during training.

It’s generally recommended that endurance runners should consume between 1.6-2.5g of protein per kg of bodyweight per day (this can be spread out throughout the day). Getting extra carbs during runs can also be valuable. Carry some high-calorie gels and foods in your running bag or pockets.

8. Consider technique and posture

Good running posture will make your exercise more comfortable and efficient, while also reducing your injury risk. For a complete overview, read our running form guide. But here are the essential tips for trail running form:

• Don’t overstride - not only is this inefficient, but it means you’ll be less well balanced when running on unstable surfaces
• Get into the right running posture, with a straight torso, level head, relaxed shoulders and bent swinging arms
• Aim to run softly and lightly, with quick turnover of your feet - this helps with balance when running on slippery or uneven surfaces

9. Get a trail running coach

For advice that’s truly personalised to you and the kinds of events you want to take part in, there’s nothing like working with a trail running coach. They can help you work out an appropriate plan based on your experience, fitness levels and goals. As trail running coach Nick Hancock, who verifies our advice articles points out: “ultrarunning is more about reducing the amount of things that can go wrong, than being able to run a bit!”. Proper coaching can help you with the planning and preparation needed for your running ambitions.

10. Choose the right equipment

Good quality trail running clothes and accessories can play an important role in improving your performance. Trail running base layers help with managing your temperature, jackets stop you getting as wet in a downpour, while bags and packs help with carrying food, drinks, maps and more.

11. Plan for safety

Although trail running is normally a safe sport, there are some simple precautions you can take to help minimise some of the possible risks that come with running in the great outdoors. These include:

• Always warming up before starting your runs
• Letting someone know your route and expected running times
• Carrying adequate water and food for the distance
• Carrying a paper map in case you get lost (while smartphones are usually fine, they’re no help if you’re out of cell tower range or run out of battery)
• Carrying a basic first aid kit, especially on more challenging routes
• Be aware of wildlife hazards. In the UK, that’s mainly cows - avoid getting between mothers and calves
• Check the weather forecast and don’t run in heavy rain, after dark, extreme cold or extreme heat (see more below)

12. Use technology wisely

If you’re looking to progress with your trail running, technology can be really helpful. GPS watches and running apps can record a huge amount of data about your distances, pace, heart rate, elevation and other information. Using digital technology to log all this information saves you a lot of time and effort - and means you can focus more on running and less on calculating your distances or pace.

Apps like Runkeeper can help record all your runs, help develop a training plan, and even plan routes.

13. Weather conditions

Trail running is a year-round sport - and races often take place in rainy or even snowy conditions. Nevertheless, it’s important to consider the weather when planning your runs, taking sensible precautions, or postponing training when it’s not safe. Here are some specific trail running tips for adverse weather conditions:

• Avoid running in extreme weather (gails and storms, extreme heat or cold)
• Check the Met Office website for UK weather warnings
• If you do run in difficult conditions, wear weather-appropriate clothing and shoes
• Run with others - they can help if you get into trouble
• Avoid trail running after dark, especially in more remote areas
• Adjust your running pace and style to the conditions (e.g. shorter steps in wet or frozen conditions)
• If running in hot weather, wear sunscreen, a hat and bring plenty of water
• Acclimatise for a few days before running in conditions you’re less used to (e.g. high humidity, heat or cold)

14. Join a trail running community

When it comes to progressing with your trail running, running with other people brings so many benefits. It’s a great way to meet like minded people, get trail running tips and advice about routes and races near you, and can motivate you to train more often. You can often find local trail running groups online, on social media, or even on running apps. Take your trail running workout to the next level

As our trail running tips show, there are numerous ways you can improve your trail running performance, get more from the sport, and discover new routes. There’s no single way to get better at trail running, so mix it up and have fun.