Trail Running Gear Checklist for Beginners

Trail running kit has a habit of getting complicated very quickly. Look online for five minutes and you'll find packs, poles, filters, watches, jackets, flasks and enough accessories to make a short run feel like an expedition.

Most of the time, it doesn't need to be like that.

If you're heading out for an easy local trail, you may need little more than you'd take on a normal run. As you start going further into the hills, spending longer outside or running in changeable weather, what you carry starts to matter more.

The trick is to pack for the route in front of you rather than every possible situation you can imagine.

The basics

Most trail running gear falls into three fairly simple categories: what you wear, what you carry and what keeps you comfortable if conditions change.

1. Trail running shoes

If you're going to buy one trail-specific piece of kit first, shoes are probably the place to start.

Road shoes are absolutely fine on smooth gravel and easy paths. Once the ground gets muddy, rocky or loose, though, a trail shoe generally gives you more grip and a bit more protection underfoot.

Don't get too caught up in specifications. Fit matters more than whether a shoe has the latest foam or some complicated outsole name.

• Grip Match the tread to the trails you spend most of your time on.
• Fit Your heel should stay secure without your toes being pushed into the front.
• Protection Rocky trails may be more comfortable with a little extra protection underfoot.
• Comfort If they aren't comfortable in the shop, they probably won't improve after 15 km.

2. Running socks

Socks aren't particularly exciting until you get the wrong pair.

A good running sock should stay in place, deal with sweat and avoid bunching inside your shoe. That's really all you need from it.

For longer runs, it's worth testing a few combinations of shoes and socks because a setup that feels fine for half an hour can start rubbing once your feet get warm or wet.

3. Running clothing

You probably already own most of what you need here.

Normal technical running shorts, tights and tops work perfectly well on the trail. The main thing is choosing clothing that moves easily, dries reasonably quickly and doesn't rub.

Where trail running differs is that you're often outside for longer and further away from somewhere warm. That's when carrying another layer starts to become useful.

• Warm Weather Lightweight shorts and a breathable top are usually plenty.
• Cool Weather Thin layers tend to work better than one heavy layer.
• Wind A small windproof jacket can make a big difference on exposed trails.
• Rain If the forecast looks poor, take proper weather protection rather than hoping for the best.

4. Running vest or belt

You don't need a running vest for every trail run.

For a short loop near home, it can be more trouble than it's worth. Once you need to carry water, food, a jacket and your phone, a small vest starts to make sense.

The main thing to look for is fit. It should sit close enough that it doesn't bounce, but not so tight that you're constantly adjusting it.

Don't automatically buy the biggest one either. Extra space has a way of turning into extra stuff.

5. Water

There's no single amount of water that works for every trail run.

A cool one-hour run through the forest is very different from a hot afternoon above the treeline. Distance matters, but time, temperature and the amount of climbing often matter more.

Soft flasks are popular because they sit neatly in the front pockets of most running vests. Handheld bottles work well for shorter runs, while a bladder can make sense when you need to carry more.

If you're relying on natural water sources, know where they are before you leave and don't assume they'll always be flowing.

6. Food

You don't need to eat on every run. For shorter outings, it's often unnecessary.

Once you're heading out for a couple of hours or more, carrying something small is usually a good idea. Trail kilometres tend to take longer than road kilometres, especially when there is a lot of climbing.

Gels and chews are convenient, but they aren't the only option. Bars, dried fruit or a small sandwich can work just as well.

What matters is finding something your stomach tolerates and that you're actually happy to eat when you've been moving for a while.

7. A lightweight jacket

If your runs are starting to take you into more exposed terrain, a jacket is one of the most useful things you can add to your kit.

On a dry but breezy day, a light wind shell might be enough. If you're heading into proper mountain weather, you'll want something more substantial.

It's also worth remembering that the forecast in the nearest town doesn't always tell you much about what it will feel like higher up.

8. Sunglasses

Sunglasses are easy to think of as optional until you spend a few hours running across exposed ground in bright sun.

For trail running, comfort and fit matter as much as anything else. They should stay put when you're descending and feel light enough that you're not constantly pushing them back into place.

• UV Protection Look for proper protection from ultraviolet light.
• Weight Lighter frames tend to be more comfortable once you've been wearing them for a few hours.
• Fit They shouldn't bounce or slide when the trail gets rough.
• Coverage A little extra coverage helps on exposed trails and in bright conditions.

9. Hat or cap

A lightweight cap is one of those simple pieces of kit that ends up coming along on a lot of runs.

It keeps the sun off your face, helps with sweat and gives you a bit of protection if the weather turns. In colder conditions, a thin beanie or headband does the same job without taking up much room.

10. Phone and navigation

Trails that look straightforward on a map can be surprisingly confusing once you're actually on them.

Junctions appear quickly, paths split and sometimes the route you're following looks less obvious on the ground than it did on your screen.

For most beginner runs, a phone with an offline map is enough. A GPS watch is handy if you prefer following the route from your wrist.

The important part is downloading what you need before you leave. Mobile reception tends to disappear exactly when you'd rather it didn't.

11. Sunscreen

This is an easy one to forget, especially when you leave early or start in the shade.

If you're going to be outside for a few hours, particularly on exposed or higher trails, sunscreen is worth adding before you head off.

12. Headlamp

You won't need a headlamp for most short daytime runs, but if there's any chance you'll be cutting it close to sunset, throw one in your pack.

Mountain routes have a habit of taking longer than expected. A missed junction, slower section or longer stop can easily turn a comfortable finish into a race against the light.

A small headlamp weighs very little and is much nicer than trying to navigate a rocky trail with your phone torch.

13. Basic emergency gear

What you carry here should depend on where you're going.

There's no need for a full first-aid kit on every local run, but once you're heading somewhere remote, it makes sense to think about what would happen if you had to stop for an hour or two.

• Extra Layer Something warm enough to put on if you're no longer moving.
• Basic First Aid A few essentials for cuts, blisters and small problems.
• Emergency Blanket Tiny, light and useful as a backup on remote routes.
• Phone Start with enough battery for navigation and an emergency call.
• Whistle Many running vests already have one attached.

Do you need running poles?

Not when you're starting out.

Poles can be great on long climbs and steep mountain routes, particularly when you're spending hours on your feet. On an easy local trail they're mostly something else to carry.

If your running eventually starts taking you into longer mountain days, that's the time to decide whether they're worth adding.

Things you can probably skip for now

It's very easy to buy equipment for the runner you think you'll become six months from now.

You're usually better off running with what you have, then adding gear when you find a genuine reason for it.

• Huge Running Pack Most normal trail runs don't require much carrying capacity.
• Expensive Poles Wait until the terrain gives you a reason to own them.
• Several Pairs Of Shoes One versatile pair is enough while you work out what you like.
• High-End GPS Watch Useful, but far from essential when you're starting.
• Every Accessory If you don't know what problem it solves for you, you probably don't need it yet.

A simple trail running checklist

Before you leave, run through the route in your head and ask what you'll realistically need.

• Shoes Are they suitable for the trail conditions?
• Water Do you have enough for the time and weather?
• Food Are you going to be out long enough to need something?
• Jacket What happens if the weather changes?
• Navigation Do you have the route available without mobile signal?
• Sun Protection Sunglasses, sunscreen and a cap when conditions call for them.
• Phone Is it charged?
• Emergency Kit Does the route take you far enough away from help to justify carrying more?

Match your kit to the run

This is probably the easiest way to avoid overpacking.

• Short Local Run Shoes, normal running kit, phone and perhaps some water.
• Longer Trail Run Add a vest, food, more water and a light layer.
• Mountain Run Think more seriously about weather, navigation and emergency gear.

There's no perfect checklist that works for every trail. What makes sense on one run can be completely unnecessary on another.

Build your kit over time

The best way to work out what trail running gear you need is simply to spend more time on trails.

Start with what you already own and pay attention to the things that would genuinely improve the run.

Maybe your road shoes are constantly slipping in mud. That's a reason to buy trail shoes. Maybe you're tired of carrying a bottle in your hand. That's a reason to look at a vest.

Your kit will build naturally as your routes get longer and the terrain gets more demanding.

That's a much better way to do it than buying everything on a checklist before you've even worked out what kind of trails you enjoy running.