If you’re reading this, you’re probably a road runner curious about trails or a hiker ready to kick things up a notch. Maybe it started with a friend last week, tossing out “trail running” like a mystical incantation. They didn’t say much, but the grin on their face, the filthy clothes that looked like they’d been dragged through the Wicklow Mountains, and the disheveled hair radiating mountain-goat energy said it all.
You’ve since tuned into the Trail Running Ireland Podcast, watched YouTube videos of mud-soaked runners sliding down hills with pizza and Coke in hand, and followed every trail-running influencer out there. You’re ready to try it, but the flood of info—gear, food, techniques—has you a bit overwhelmed.
Trail running isn’t quite road running or hiking. The terrain’s all over the place (obviously), the views are stunning (if you can spare a glance), and the adventure hits differently (especially when the weather flips). Toss in a technical descent, and you’ve got a day that’s equal parts epic and exhausting. Whether you’re a road-running pro or a hiking enthusiast, trails demand some adjustments. Let’s break it down—drawing from years of running since I was 16, with a few breaks when life threw curveballs, and plenty of time coaching others through the same transition.
Note: These tips aren’t in order of importance—they’re all key.
“It’s like an adventurer moving from the confines of a city to the freedom of a landscape surrounded by mountains and dotted with lakes, go trail running with an open mind and an open heart, leave your rules, regulations and burdens behind you and enjoy an amazing journey among an amazing community, get your mental attitude right and the rest will fall into place on your journey of self discovery.”
John Lenihan, legendary Kerry runner, a winner of too many races to keep track of, and a World Mountain Running Champion from 1991.
From a Road Runner’s Perspective
You’re a runner—maybe in a club, with a few races under your belt—and you’re itching for something new. You’re used to smooth pavement and clockwork splits, but trails are a different beast. I started on roads myself, so I get it—here’s how to ease in:
- Slow Down (and Be Okay with It)
Your road pace won’t survive the trails—not with rocks, roots, and hills in the mix. Technical terrain slows you down, and steep climbs turn your legs into noodles. Forget chasing speed and focus on effort instead. It’s about how hard you’re working, not how fast you’re going. Trails reward patience, so settle in and enjoy the ride—your lungs will thank you. - Shorten Your Stride
Those long, powerful strides that make you feel like a road-running rockstar? They’re a liability here. Uneven ground demands shorter, quicker steps for better control. It reduces the odds of tripping over a root or rolling an ankle on a rock. I learned this the hard way—trust me, a nimble shuffle keeps you upright. - Walk When Needed
Even the best trail runners hike steep inclines. Charging up a brutal hill wastes energy you’ll need later—like for that glorious downhill. Power hiking is a skill: lean forward, use your arms, and keep a steady rhythm. It’s not giving up; it’s playing smart. I’ve coached plenty of road runners who’ve nailed this and still felt like champs at the top. - Strengthen Your Ankles and Core
Trails are unpredictable—think muddy patches, hidden rocks, and roots that seem to jump out at you. A strong core and stable ankles keep you balanced and injury-free. Add exercises like single-leg stands, planks, and lateral lunges to your routine. It’s not glamorous, but it’s the difference between conquering the trail and limping home. - Fueling Becomes More Important
Road races have aid stations every few miles—trails, not so much. You’ll need to carry your own water and snacks, especially on longer runs. Practice eating mid-stride (gels, bars, whatever works) and sipping from a hydration pack or bottle. Skip this step, and you’ll hit the wall hard—nobody wants to be that runner hugging a tree for support. - Invest in Trail Shoes
Your road shoes might handle a flat gravel path, but technical trails demand more. Trail shoes have grippy soles to tackle mud and rocks, plus rock plates to shield your feet from sharp jabs. They’re an investment—think of them as armor for your soles. When I made the switch years ago, the right shoes were a game-changer. - Run by Effort, Not by Pace
Your watch will lie to you on trails—elevation and obstacles make pace irrelevant. Focus on how your body feels: steady breathing, sustainable effort, no burnout. Adjust for climbs, descents, and tricky sections. It’s less about numbers and more about staying in the game—your Strava can take a day off. - Use Hiking Poles Wisely
Hiking poles might seem odd for running, but they can be a lifesaver on steep uphills, taking the load off your legs when the trail gets brutal. They can even help on technical downhills by adding stability—think of them as extra legs. That said, they take practice to use right—swinging them mid-run isn’t as simple as it looks. Start with shorter sessions to get the hang of it, and they could become your secret weapon.
“When going from road running to trail running, ditch the pace expectations at the beginning and just run to feel and walk the steeper hills.
Start with shorter distances and build up. Take your time and enjoy the views!”
Nicola Cleary, one of the most well known female trail runners in Ireland. She started her journey with running exactly 10 years ago and never stopped since. She races in the country as well as abroad, finishing the multiday Trans Sahara Marathon back in March ’25.
From a Hiker’s Perspective
You’re at home on the trails—maps, boots, the whole deal—but now you want to run them. It’s familiar ground with a twist. My love for mountains drew me to trails after road running, so I’ve been there—here’s how to make the shift:
- Master the Downhills
Hiking downhill is slow and deliberate; running is smoother and faster. Stay light on your feet, let your arms swing for balance, and resist braking too hard—that’s a fast track to trashed quads. Lean into the slope a bit and flow with it. Start on gentle descents to build confidence—less chance of eating dirt that way. - Use Hiking Poles Wisely
You’re already a pro with poles from hiking, and they’re just as handy for trail running. On steep climbs, they save your legs by shifting effort to your upper body—perfect for long mountain hauls. They can also steady you on tricky downhills, easing the strain on tired knees. The catch? Running with them takes practice—get the rhythm down so they don’t slow you up. They’re worth it if you nail the technique. - Learn to Navigate
Trails aren’t always marked like a city grid. Study your route beforehand—maps, apps, whatever works—and keep an eye on signs or blazes while running. A GPS watch or phone app can save you if you miss a turn. Getting lost is part of the fun—until it’s not—so prep like you mean it. - Carry Your Own Water and Snacks
Hiking means long breaks with a sandwich; running means fueling on the fly. A hydration vest or handheld bottle keeps water handy, and snacks like nuts or energy chews keep you going. Plan your intake—waiting until you’re parched or starving is a rookie mistake. Stay ahead of the game. - Expect Unpredictable Terrain
Mud, rocks, and roots are trail staples. You’ll need to lift your feet higher and adjust your stride to clear them. It’s less of a glide and more of a dance—step, hop, dodge. The more you run, the better you’ll get at reading the ground. Until then, expect a few stumbles and a lot of character-building. - Follow Leave No Trace Principles
You know this from hiking: trails are sacred. Running doesn’t change that. Stick to marked paths, pack out every scrap of trash (yes, even that sticky gel wrapper), and respect the wild. It’s simple—leave it better than you found it, and the trail gods will smile on you.
“Hikers know what it’s like to do long days out back to back, and how to pace themselves on long climbs – that endurance is such a skill that will translate to running in amazing ways!”
Ellie Berry, a long-distance walker and Irish mountain climber, she completed the Vandeleur-Lynam challenge in 2023, and walked every one of the The Irish National Waymarked Trails.
Final Tips for Everyone
- Look Ahead
Staring at your feet means missing the rock five steps ahead. Scan a few meters forward to spot obstacles early. It takes practice—start on easier downhills—and builds a sixth sense for the trail. You’ll feel like a pro in no time. - Strength Training Helps
A strong core and legs handle rough terrain better and cut injury risk. Think squats, planks, and balance drills. It’s not just for show—it’s for staying upright when the trail gets cheeky. - Mix Up Your Training
Run different trails—muddy, rocky, hilly—to adapt to anything. Keep some road sessions for speed; they’re a nice break from the chaos. Variety keeps it fresh and your skills sharp—I still mix it up with my athletes. - Enjoy the Journey
Trail running isn’t just exercise—it’s nature, adventure, and a chance to meet wild folks who live for this stuff. Soak it in, mud and all, and trade screen time for trail time. Coaching has taught me it’s as much about the experience as the miles.
Whether you’re stepping off the road or speeding up your hikes, trail running’s a blast worth trying. Lace up, hit the dirt, and see where it takes you!
Alicja Pilarska is a running coach, yoga teacher, and hiking guide with a deep love for wild trails and mountain adventures. A passionate advocate for women in sport, she believes in daring greatly, chasing bold goals, and doing the wild, adventurous things—right alongside the men, without needing a separate stage.
For her, running is about freedom, connection, and the joy of moving just for the love of it.