Runna’s 10 Trail Running Tips for Total Beginners
Runna is the Official Training App of Tamarack Ottawa Race Weekend 2026. Try it out for free for two weeks here.
Ready to hit the trails but not sure where to start? Whether you’re new to trail running or looking to sharpen your skills, with the help of Runna, the official training app of Tamarack Ottawa Race Weekend and Run Ottawa, we’ve put together some essential tips to help you feel confident and prepared on rugged terrain.
With the Grit & Grind Trail Series presented by Arc’teryx coming up, it’s the perfect moment to take on a new challenge. The Carlington Hill Edition is on Wednesday, July 30, followed by the Camp Fortune Edition on Sunday, August 24 — two exciting opportunities to challenge yourself on scenic, technical courses designed to test your grit! Ready to race? Let’s get you trail-ready.
Whether you’re chasing a new challenge, motivation, or views off the beaten path, these trail tips will help you get started safely and confidently.
1. Expect the Unexpected
Every trail is different. Smooth paths can turn into rocky climbs or muddy descents fast. Embrace the variety and stay alert. That’s what makes trail running so fun!
2. Gear Up Right
Trail-specific shoes are essential for grip and stability. Wear moisture-wicking layers, pack fluids, snacks, sunscreen, and a mini first aid kit. A trail vest can keep essentials close without slowing you down.
3. Ditch the Road Running Mindset
Trail running is slower and tougher. Forget about pace and PBs. Focus on effort, rhythm, and learning the terrain. Speed will come with time.
4. Know Your Route
Familiarize yourself with the trail. Use GPS apps or download maps beforehand. Start with popular local routes to build confidence and practice navigation.
5. Use Your Arms
Keep elbows slightly wider for balance on uneven ground. Pump your arms on climbs and use quick, controlled arm movement to help guide your stride on descents.
6. Build Strength & Balance
Trail running challenges your whole body. Add lunges, bridges, single-leg squats, and core work to your routine. Improve balance with wobble board exercises.
7. Work With the Hills
Short, quick steps on climbs. Walk steep, technical sections if needed. For descents, lean forward and stay light on your feet or “stair step” down tough terrain.
8. Run for Time, Not Distance
Trails take longer than roads. Instead of mileage, plan by time, especially early on. Out-and-back routes help gauge effort and prevent getting stranded.
9. Prioritize Safety
Always tell someone where you’re going. Bring ID, fluids, a map, and a safety app like what3words. Keep your eyes 3–4 feet ahead to spot obstacles early.
10. Hydrate Like a Pro
Trail runs are more taxing. Sip water or electrolytes regularly to prevent cramps, fatigue, and heat stress, even on cooler days.
Ready to hit the trails? With the right mindset and preparation, you’ll fall in love with the freedom and thrill of off-road running. Just don’t be surprised if you never want to run on the pavement again. Join Runna today for more tips and guidance. Your first two weeks are on us – use the code RUNOTTAWA!