The Beginner's Guide to Trail Running — Everything You Need to Know.
- nic7819
- May 25
- 3 min read
By Coach Nic Baxter | NBx Running Coach
Why didn't I start this sooner? There's a moment that happens to almost every trail runner. You're out in the woods, sunlight filtering through the trees, feet crunching on the path beneath you.
Trail running is one of the most rewarding forms of running there is. It's slower, yes. It's harder, sometimes. But it's also more beautiful, more meditative and — surprisingly — easier on your body than pounding the pavement.
If you've been curious about trails but not sure where to start, this guide is for you.
What Makes Trail Running Different?
Trail running takes you off road and onto natural terrain — dirt paths, woodland tracks, hillsides and everything in between. Unlike road running, every step is slightly different. The ground changes beneath you constantly, which means your body works harder and your mind stays more engaged.
The key differences from road running:
Pace is slower — and that's completely normal. Hills, roots and uneven terrain mean trail pace is always slower than road pace. Forget your road splits.
Effort replaces pace — experienced trail runners train by effort or heart rate, not pace. Go by feel.
Walking is not only acceptable — it's smart. Walking steep uphills is standard practice even among elite trail runners.
Your ankles and core work harder — trail running builds functional strength that road running simply can't replicate.
Do You Need Special Kit?
You don't need to invest heavily to get started. Here's what actually matters:
Trail shoes — the one non-negotiable. Trail shoes have extra grippy, lugged soles designed for loose and uneven terrain. Road shoes can be slippery and offer no protection on roots and rocks. A good pair of trail shoes makes an enormous difference.
Comfortable running clothes — what you already own for road running is fine.
Hydration — for runs under an hour, a handheld bottle is fine. For longer runs, consider a simple running vest.
That's it. You don't need poles, gaiters or a GPS watch to get started. Just get out there.
Start Shorter Than You Think
Your road running fitness won't translate one-to-one to trails. The terrain, the elevation and the constant foot placement adjustments will tire you faster than you expect.
Start with shorter distances than you'd normally run on the road. A 4-mile trail run can feel as demanding as a 6-mile road run — and that's completely normal.
Give yourself permission to slow down, walk the hills and enjoy the experience.
Trail Etiquette
A few simple rules that keep the trails enjoyable for everyone:
Yield to uphill runners — they have momentum and it costs them more to stop
Step aside for horses and give them plenty of space
Leave no trace — take your gel wrappers and rubbish with you
Say hello — trail runners are a friendly bunch. A nod or a wave goes a long way.
Safety on the Trails
Trails require a little more awareness than roads. Here's how to stay safe:
Tell someone where you're going — especially for longer runs in unfamiliar terrain
Download the trail map before you go — phone signal can be unreliable
Start with marked, well-used trails — save the remote adventures for when you're more experienced
Watch your footing — roots and rocks are the most common cause of trail falls. Keep your eyes a few feet ahead, not at your feet.
The Best Trails Near Morristown, NJ
If you're local, to Morristown, you're incredibly lucky. We have two of the best trails in New Jersey is right on our doorstep:
Lewis Morris County Park — beautiful rolling trails through woodland. Perfect for beginners.
Jockey Hollow National Historical Park — well-marked trails with varied terrain and stunning scenery.
Run the Trails With Me This Summer
If you'd like to experience local trails with expert guidance and a supportive group, my Thursday Night Summer Trail Series is the perfect introduction.
Four Thursday evenings exploring Lewis Morris and Jockey Hollow — 3-5 miles at a relaxed, social pace. Perfect for beginners and anyone wanting to discover what's on their doorstep.
📅 June 4th · June 18th · July 2nd · July 16th — Thursdays at 6pm 💰 $25 per session or $92 for all four
[Email me to reserve your spot →nic@nbx-runningcoach.com)
Coach Nic Baxter is an RRCA Level 2 Run Coach and ACE-Certified Personal Trainer based in Morristown, NJ. She helps women in their 30s, 40s and beyond run stronger, feel better and fall in love with every mile.
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