What Should I Wear for Trail Running?

Trail running takes you into wild, untamed spaces where you can challenge yourself amidst nature at its best. However, the physical challenge of navigating rugged terrain and unpredictable conditions means having the right gear is essential. 

Uneven ground and long hours outside mean your clothing and equipment need to work just as hard as you do. In this guide, we cover everything you need to wear to stay comfortable and safe during your adventures on the trails.  

The Difference Between Regular Running Gear and Trail Running Gear

Before diving into what you should wear for trail running, let’s break down why the gear is different from what you’d wear for long-distance road running. While the motion is similar, the environment and terrain can be very different.

Road running gear is designed for predictable surfaces like pavements and tarmac. Trail running, on the other hand, takes you over rugged terrain – from mountain ranges and steep hills to remote, isolated areas. It’s not just about running, it’s about navigating uneven ground, grappling with roots and rocks and dealing with changing conditions.

Higher altitudes, less shelter and more remote locations also mean trail runners tend to face more extreme elements than road runners. As a result, there are very different risks to consider so the list of trail running essentials tends to be longer. 

Trail running is tough and demanding, but incredibly worthwhile as you swap traffic noise for the sounds of nature, pushing yourself to your limits amidst wild and remote spaces.

What Should I Wear for Trail Running?

Now let’s dive into what to wear for trail running. From head to toe, there are a lot of essentials to consider – here’s a breakdown of the key gear to remember.

1. Well-Fitting Trail Running Shoes

Well-fitting trail running shoes are the most important piece of trail running equipment you can have. Unlike your classic road-running shoes, these trainers have better tread for running across different terrain like grass, rocks and mud.

Trail-running shoes also tend to be kitted out with waterproof lining for going out in variable weather conditions and extra foot support for stability on uneven surfaces. As such an important piece of running gear, it’s worth taking the time to find the right pair for the routes you’ll be tackling.

Here are the key things to keep in mind when choosing trail running shoes.

Tread 

The larger the tread and deeper the lugs (the studs or cleats on the outsole), the better grip your trail running shoes will have. If you run across lots of unstable or muddy terrain, be sure to pick a shoe with an aggressive tread that has deep, spaced-out lugs. 

This will help prevent mud from getting locked in between them. Shoes with smaller treads and shorter lugs, on the other hand, offer more stability and efficiency. If you’re buying trail running shoes, it’s worth bearing in mind what kind of terrain you’ll be tackling to ensure you get ones that are best suited to that terrain. 

Also, if you’re hardcore and don’t get put off by tough conditions like snow or ice, you may need shoes with good tread and metal studs to provide extra grip along these slippery paths. 

Stability

Stability is another very important thing to consider when choosing trail running shoes. If you know you’ll be running along rocky, uneven terrain during your adventures, go for shoes with stiff outsoles as they provide extra protection and support. 

In-Step Support

Having shoes that support your instep is also very important for trail running. Your feet will be tackling rugged, uneven and steep trails that really put your instep to the test. To reduce the risk of injury, make sure your trail running shoes offer plenty of support.

This is particularly important if you do a lot of routes with muddy or unstable terrain. Ensuring your shoes provide enough instep support will help you keep your balance.

Your Goals

If you’re an experienced trail runner and want to challenge yourself and improve your performance, choose trainers that have built-in protection and support to keep your feet protected during those long hours of training. 

For trail running races or ultra-marathons, featherweight shoes are the way to go. These lightweight options are built for precision, performance and challenging trail surfaces, with just enough cushioning to keep you comfortable and prevent injuries.

If you are a beginner trail runner or only run a few times a month, then light, versatile trail running shoes may be the best option for you.

With so many choices out there, it’s always best to visit your local running shop and get advice from the professionals to ensure you find the right shoe for your running. They’ll be able to suggest shoes that offer the right technical features to meet your needs which you can then try, perhaps even on a treadmill, so you can decide which offer the best fit for your foot shape.

2. Breathable Socks

Sticking with feet a little longer (after all, we need to keep our feet healthy for running!) don’t underestimate the importance of good socks when trail running. A quality pair can help prevent blisters, keep your feet dry and provide extra cushioning during long runs. Look for trail-specific socks made from moisture-wicking materials to keep sweat at bay and avoid soggy, uncomfortable feet.

Compression socks are another great option if you’re running longer distances, as they can improve circulation and reduce muscle fatigue. The length of your socks can also have a big impact as higher socks can offer extra protection against scratches from rocks or vegetation on rugged trails.

3. Waterproofs

Waterproofs are a key part of trail running wear. While it can seem obvious to remember your waterproofs when it’s already raining, they can be easy to forget if the weather is dry when you set off. However, conditions can change very quickly when you’re out in nature, especially for several hours at a time. 

Beyond keeping you comfortable, waterproofs can keep you safe. They can protect you from the cold if you get injured or fall and can’t move or have to walk. After long hours of running, your body cools quickly and you’d be surprised by how quickly the chill can set in. 

Many waterproof jackets fold down to the size of a fist so they are easy to stash in your backpack. They’re also lightweight enough to run in without feeling weighed down. Just be sure to check the label as “water-resistant” jackets won’t cut it in heavy rain. 

Investing in a good, lightweight waterproof jacket is totally worth it. Keep an eye out for sales when newer models come out – you can often grab a top-quality one for less!

4. Base Layers

When it comes to what to wear when trail running, thin breathable layers are the way to go. These give you the flexibility to stay comfortable when the breeze picks up and easily shed them once you warm up during your run.

Look for base layers made from moisture-wicking fabrics as these pull sweat away from the body, helping it evaporate and keeping you dry and comfortable during your trail runs.

5. Backpack

If you’re gearing up for a longer or multi-day trail running adventure, a backpack is a must. There are plenty of trail running-specific packs that have been carefully designed to stay secure and comfortable. Options range from vest-style packs with pockets to snug-fitting mesh bags that sit close to your body, all of which minimise the bouncing on your back.

6. Head Torch

A head torch can also be an essential, depending on the time of day you’re running.  It’s easy to trip or lose your footing when you’re hitting the trails early in the morning or in the evening when it’s dark. Pop on a head torch to keep you safe and light your path.

Even if you’re planning to run in daylight and be back well before dark, on a long run in the winter especially, an unforeseen event such as an injury or navigation error can leave you quickly losing daylight and needing a headtorch to safely make your way back home.

7. Sunglasses

Wondering what to wear for trail running besides your trainers? Don’t forget your sunglasses. The rays can become surprisingly blinding when you’re running towards it, even on cooler days. The last thing you want is to be squinting the whole time and risk tripping because you left your sunnies at home!

Instead of classic glasses, you can opt for wrap-around running sunglasses that won’t bounce about your head as you’re running.

What Should I Wear Trail Running in Summer or Spring?

Let’s get season-specific: what should you wear when trail running in the summer or spring? Along with the usual essentials, you’ll have some extras to think about:

• A cap offers coverage from the rays as even though it might not be piping hot, the rays can leave you rosy when out there for so long. The peak will also offer your eyes valuable protection from the glare of the sun, helping you to stay focussed on what’s underfoot
• At this time of year, be sure to stick on your thinnest and most breathable base layers to keep cool on your trail runs
• Shorts are often preferred in summer conditions, helping you to keep your body cool and enabling sweat to dissipate easily

What Should I Wear Trail Running in Winter or Autumn?

Now on to what to wear to autumn or winter trail running. The cooler temperatures and icy, snowy conditions that can come during the cooler months mean there is some extra gear to think about:

• Hiking poles, often used to help aid propulsion and stabilise posture especially during ultramarathons, can be helpful for extra stability when conditions underfoot are slippery with snow / ice  during the winter months
• Gloves are a winter trail running essential, keeping your hands warm while offering grip and durability for scrambling over rocks. Look for touch-screen-friendly options so you can use your phone in case of emergencies
• Switch out shorts for running tights to keep your legs warm. They’ll help to provide extra protection from knocks and scrapes too, which are all the more uncomfortable on cold skin!
• It’s easy to forget how cold the air temperature is when you’re generating so much heat running! But if you have to stop or walk for any period of time, you’ll quickly become very cold which can be life-threatening when miles from help. Make sure you pack extra warm layers, such as a lightweight Merino wool top or thin microfibre jacket, in case of an emergency

Frequently Asked Questions

Can You Wear Trail Running Shoes on Pavement?

Many people wonder if you can wear trail running shoes on roads and pavements and the answer is yes, although it’s not recommended to do regularly. These trainers have been carefully designed to cope with all different types of terrain and the softer rubber used for grip means they can wear down much faster than a road-specific shoe. Road shoes tend to offer more cushioning too as they’re designed to absorb the impact of hard surfaces.

Can You Wear Trail Running Shoes on a Treadmill?

You can wear trail running shoes on a treadmill, though as with wearing them on tarmac, you may find their softer rubber and pronounced tread wears down faster, so it’s not recommended to do regularly if you want to keep your trail shoes in tip top condition for those gnarly off-road routes!

Can You Wear Trail Running Shoes for Hiking?

Yes, trail running shoes can be worn for hiking. In fact, they offer great grip, support and durability, often in a much lighter, more nimble shoe than standard hiking footwear.

What Socks to Wear with Trail Running Shoes?

The best socks for trail running are those that are lightweight and sweat-wicking, as these will allow your feet to breathe even when they get hot, as well as keep them dry. Running socks often offer additional cushioning around key pressure points such as the balls of the feet, toes and heel, with a choice of cushioning level to suit your feet.

Summary

There are so many different elements that go into the perfect trail running outfit. From keeping you comfortable to protecting you from the elements, the right gear can make all the difference. With a little planning, you’ll be ready to face anything the trail throws at you with confidence.

Looking to improve your trail running? Check out our Autumn and Spring Trail Running Camps that provide expert-led trail running coaching over a three-day adventure in Eryri (Snowdonia) National Park. Alternatively, put your abilities to the test on the 5-day Trans Wales Trail Run, tackling 100km of epic trails across the wilds of Wales. Contact us today to start planning your trail running adventure!