Trail Tips

Whether you're new to the trails or looking to improve your performance, we've put together some tips on trail-specific training programs and ways to look after your body while taking on the trails, to help you run stronger and safer off-road.

Training for the trails

Trail running uses different muscles compared to road running, especially through the ankles, calves, glutes, and core. Here's how to tailor your training:

Add Hill Work: Hills are a big part of trail running. Include both uphill efforts for strength and fitness, and downhill running to improve control and reduce injury risk.
Mix Up Your Surfaces: Train on grass, gravel paths, fire trails, or single-track where possible to get used to uneven ground.
Work on Agility: Short stride adjustments and quick foot placement help you react to roots, rocks, and sudden changes in terrain.
Practice Time-on-Feet: Trail running often takes longer than road running for the same distance, so build endurance with longer, slower runs

Pace Athletic along with some top trail running coaches have put together the ultimate training program to get you on track! Check it out here.

Strength & mobility

Strength and mobility work can make a big difference to your trail performance and injury prevention.

Key Strength Areas: Focus on glutes, quads, hamstrings, calves, and core.
Balance and Stability: Include single-leg exercises like lunges, step-ups, or single-leg deadlifts.
Ankle and Foot Strength: Try calf raises, balance drills, and proprioception work (like standing on one foot with eyes closed).
Mobility Work: Hip and ankle mobility are crucial for technical trails.

Injury prevention

Running on trails reduces impact compared to roads but increases the risk of trips, falls, and overuse injuries like:

Ankle Sprains: Improve ankle strength and stability, and start with easier trails if you’re new.
ITB Syndrome & Knee Pain: Strengthen hips and glutes, and ease into downhill running gradually.
Calf or Achilles Strain: Trails involve more climbing, so slowly build hill volume and include calf strengthening.

Top tip: Don't increase your distance or intensity too quickly—follow the "10% rule" (no more than 10% increase per week).

Footwear

Road running shoes won’t always cut it on the trails. Look for:

Trail-Specific Shoes: These have better grip (lugs on the sole) and rock protection.
Fit: Slightly more room in the toe box for downhill running.
Ankle Support: Not always essential, but some runners prefer a more stable shoe for technical trails.

If your trails are mostly fire roads and dry, smoother surfaces, you might still get by with hybrid shoes

Nutrition

Fueling right is just as important as your training. Trail running often takes longer and burns more energy than road running, especially with hills and technical terrain.

Aim for balanced meals with quality carbs, protein, and healthy fats in the days leading up to your run.
For longer runs or races (over an hour), bring easy-to-digest snacks like energy gels, fruit, or muesli bars, and don’t forget to stay hydrated—electrolytes can help on hot days or longer efforts.
Check the course maps to get familiar with where the aid stations for your event are - we will have water, Tailwind, fruit & lollies to help you along.
Practicing your race-day nutrition during training runs is key to avoiding stomach issues later.