Trail running is more than just exercise, it's a little adventure.

Every run challenges your brain with constantly changing terrain while calming your mind with fresh air, stunning scenery and time in nature. Add a great group of people, plenty of laughs and supportive conversations along the way, and it's easy to see why so many runners fall in love with the trails.

If you're used to running on the road, trail running is a completely different experience. Here's what you need to know before you hit the trails.

1. It Takes Longer

Don't expect to match your usual road running pace.

Trail running is naturally slower because the terrain is constantly changing. You'll encounter hills, rocks, tree roots, uneven surfaces and plenty of winding paths, all of which require more concentration and effort.

Rather than focusing on your pace, focus on running at a comfortable, conversational effort. Long trail runs are about building endurance, not setting personal bests.

As a rough guide, a trail run can take anywhere from 20–50% longer than the same distance on the road, depending on the terrain.

2. Take Water With You

Unlike road running, there are very few water fountains once you're out on the trails.

Always carry enough water for the distance you're running. There are plenty of great options, including handheld bottles, hydration belts and hydration backpacks, depending on how far you're planning to run. It's always better to carry a little too much than not enough.

A recommended hydration belt that comfortably holds a 500ml soft bottle with no bounce is the Ultimate Direction Utility belt, or if you need more water the Camelbak can hold up to 2litres.

3. Don't Skip Breakfast

One of the biggest mistakes people make before a long run is heading out without eating.

Your body relies on carbohydrate stores for endurance exercise, so eating a carbohydrate rich breakfast with some protein and healthy fats will provide the sustained energy you need.

If you don't fuel properly, you're much more likely to run out of energy, feel sluggish during your run and spend the rest of the day trying to recover.

Great pre-run breakfasts include:

• Rolled oats with banana and honey

• Toast with peanut butter and banana

• Granola with Greek yoghurt and berries

• Crumpets with honey

• A smoothie with oats, banana and yoghurt

  
  

Ideally, eat around 2 hours before your run. If you're short on time, have a smaller snack 30–60 minutes beforehand and consider taking some carbohydrate drink with you.

4. Take Carbohydrates on Longer Runs

Once your runs start getting beyond 60 minutes (or roughly 8–10km for many runners), it's worth topping up your energy along the way. Carbohydrates help maintain your energy levels and delay fatigue, making your run feel much more enjoyable.

One of my favourites is Pure Sports Nutrition Pure Carbohydrate Powder (Unflavoured). It's gentle on the stomach, has a neutral taste and is easy to sip throughout your run.

Energy gels, chews or sports drinks are also great options. Everyone's stomach is different, so experiment during training to find what works best for you, never try something new on race day.

5. Leave Your Ego at Home

This might be the most important tip of all. Trail running isn't about pace, it's about time on your feet.The terrain is unpredictable, and every trail is different. There will be steep climbs, technical sections and sand too. Run at a pace where you can comfortably hold a conversation. Save the hard efforts for your interval sessions and tempo runs during the week.

If you're running an out and back course and you're still feeling strong on the return, that's the time to gradually increase your pace. Starting slowly isn't a sign of weakness, it's a sign of experience.

6. Enjoy the Journey

One of the best things about trail running is that it encourages you to slow down and appreciate the experience. You'll discover beautiful places you never knew existed, breathe fresh air, disconnect from busy life and share plenty of laughs with the people around you.

Before you know it, those long Sunday runs won't feel like training, they'll become one of the highlights of your week.

A Healthy Habit Invitation

We're hosting FREE Sunday Trail Runs throughout August (Avoca), and we'd love you to join us.

Whether you're new to trail running or already love exploring the bush, our runs are designed for all fitness levels. Choose your own distance, enjoy the company of a supportive group and finish with a well earned coffee afterwards.

Come along and experience why trail running is one of the healthiest habits you can build. To register click here.