‘I ran 1,830 miles in these, and they’re still going strong’: trail running essentials (and what to skip)

Pounding the asphalt has plenty of benefits: improving fitness, creating headspace and providing a huge sense of achievement as you stumble back through the door and spill on to the sofa. Trail running is a different beast, offering all the same positives with different challenges and potentially even more rewards.

I’ve been running trails for almost two decades, from the runnable tracks of the New Forest to the steep, technical trails around Mont Blanc, running everything from trail 10kms to 100-mile ultras. It allows me to unplug completely, tap into the mental health benefits of spending time in nature and get a double dose of strength and cardio.

Any run that takes you off the tarmac on to unpaved surfaces can be considered “hitting the trails”. That could be anything from fields and dirt paths in your local park to forest trails, and the more technical – and taxing – coastal paths or mountainous terrain. These adventures test your mind and body, battling uneven terrain, elevation changes and obstacles such as rocks, roots and streams.

The good news: you don’t need loads of specialised kit to take your runs off-road. But some important items can make life much easier.

Here’s my shortlist of the trail running essentials you need to enjoy your miles in the wild. Starting with the most important item of all – your trail running shoes.

My favourite trail running gear

Photograph: SrdjanPav/Getty Images

The best trail running shoes for beginners

Choosing the right shoes is mission-critical. You can buy shoes that carefully target types of terrain, but as a beginner, you’re probably looking for a good all-rounder. The trail shoes I’ve recommended below offer enough versatility to cater for your early adventures off-road.

Merrell Morphlite trainers
Men’s

_{£70 at Blacks
£100 at Merrell}
Women’s

_{£80 at Sports Direct
£100 at Merrell}

Low on price, high on versatility, Merrell’s road-to-trail all-rounder handles the switch from tarmac to trail with ease. It’s a simple, winning mix of lightweight fuss-free comfort, good protection and a mildly responsive ride. Soft enough for the road but stable and reliable for the trails, too. The shallow lugs don’t cope so well when things get wet, muddy and sloppy, but for tamer trails, these are a great option.

On Cloudsurfer trail trainers
Men’s

_{£120 at Runners Need
£150 at On}
Women’s

_{£115 at Runners Need
£150 at On}

Another shoe that strides seamlessly from asphalt to lighter trails, the Cloudsurfer trail retains some road-shoe DNA in a beginner-friendly trail shoe. It’s good at handling less technical, rolling or flat terrain, with a nice balance of cushion and protection in a relatively lightweight, agile package. It’s an easy long hauler that won’t weigh you down. Definitely suits runners logging their first tentative trail miles.

Merrell Agility Peak 5 shoes
Men’s

_{From £79.97 at Millets
£140 at Merrell}
Women’s

_{£140 at Merrell
£140 at Schuh}

This excellent utility off-roader serves up controlled cushioning and good protection from the lumps and bumps of the trail with reliable stability and excellent grip from the 5mm lugs. The well-cushioned midsole offers lots of energy for clipping along compacted trails and is soft enough to cruise the road miles to the trail. An all-round excellent trail workhorse for rolling road-to-trail terrain. Also consider the Hoka Speedgoat 6, which provides a very similar ride.

Asics Gel Trabuco Max 4 trainers
Men’s

_{£160 at Go Outdoors
£160 at Asics}
Women’s

_{£159.95 at Runners Need
£160 at Asics}

With a bigger-stack, high-cushioned midsole, plush padded heels and a roomy toe box, the Trabuco Max 4 is all about cruising, easy comfort at slower paces. It’s ideal for ambles across smoother terrain where you can run head up and happy. It can cover everything from short excursions to longer-haul adventures on the trails.

Trail running kit

Look out for the details: windproof cuffs and waterproof pockets can help prepare for all eventualities. Photograph: SolStock/Getty Images

Sometimes your trail adventures can take you further from civilisation, where there’s no chance of a warm car coming to save your skin. In these cases, it pays to be a little more prepared. I pack a handful of essentials to boost my self-sufficiency, so I’m covered for bad weather, beaten-up legs and any unexpected mishaps.

A waterproof jacket

Inov8 Stormshell FZ V2 jacket
Men’s

_{£160 at Inov8
£160 at Cotswold Outdoor}
Women’s

_{£160 at Inov8
From £134.76 at Amazon}

The North Face Futurelight jacket
Men’s

_{£269.99 at SportsShoes
£270 at the North Face}
Women’s

_{£269.99 at SportsShoes
£270 at the North Face}

Montane Minimus Lite
Men’s

_{£185 at Montane
From £110.99 at Amazon}
Women’s

_{£92.49 at SportsShoes
£185 at Montane}

Adidas Terrex Xperior 2.4-layer Climaproof
Men’s

_{£160 at Asos
£160 at Adidas}
Women’s

_{£160 at Asos
£160 at Adidas}

Decent, packable waterproof jackets tend to be pricey, but they’re a good investment. For many longer trail races, they’re obligatory. Look for a jacket with taped seams, a higher hydrostatic head rating and a good breathability score. But also think about waterproof pockets, cap-friendly hoods, windproof cuffs and how small they can pack up.

Three jackets that tick most of those boxes are the North Face Summit Superior Futurelight jacket, the Inov8 Stormshell FZ V2 and the Montane Minimus Lite. The Adidas Terrex Xperior Climaproof isn’t quite fully featured, but it’s great for shorter, regular trail trips.

A base layer

Under Armour ColdGear base layer
Men’s

_{£24.99 at SportsShoes
£50 at Under Armour}
Women’s

_{£50 at Under Armour
From £21.54 at Amazon}

You might not need to start your run in a base layer, but having one in your pack is smart. If the weather turns, or you’re forced to stop, a long-sleeve underlayer is a good weapon against a rapidly cooling core. Under Armour’s ColdGear compression base layers offer excellent comfort, versatility and durability.

A good pair of trail running storage shorts

Men’s CimAlp Aoste H shorts

_{£84.90 at CimAlp}

CimAlp’s 2-in-1 Aoste H cram incredible storage into your shorts. They combine two large, zippered leg pockets and an integrated storage belt in the waistband that has four large mesh drop-in pockets. They’re ideal for storing fuel, a phone or a head torch within easy reach. They can even swallow a 600ml soft flask. I ran 1,830 miles across Europe – a marathon a day for 67 days – in a single pair of these, and not only were they excellent for day-to-day comfort in some gruelling conditions, but they’re still going strong now.

Women’s Kiprun Run 500 shorts

_{£12.99 at Decathlon}

You’ll never regret adding a no-nonsense utility short to your running wardrobe, and these Kiprun trail shorts are all about simple versatility. They’re cut from a light, airy and fast-drying fabric and happily work for trail, track or pavement. There’s decent storage with four pockets – one with a key hook, one zippered back pocket for holstering your phone and two less useful side pockets. Plus, a soft, lined drawstring waistband to keep everything comfy and where it should be. A do-it-all everyday short that will also work when things get warmer.

A hydration vest

The North Face Summit Run 5L vest

_{£134.99 at SportsShoes
£135 at the North Face}

You often need to carry more gear when running off the beaten track – and that includes water. The best way to port fluids is in a hydration vest. This five-litre option has an adjustable fit for little to no bounce. There’s good storage with two front holsters for soft flasks, stretchy stash pouches, a zippered front pocket big enough to hold a phone and a main compartment that can store a jacket. It’s just as good for long road runs and running daily errands.

A dry bag

Silva Terra 3L dry bag

_{£11.99 at Trekitt
From £12.95 at Outdoor Action}

A dry bag isn’t 100% essential, but it’s extraordinarily handy. Most running vests aren’t waterproof, and they rarely stop the back sweat from soiling your gear. A dry bag guarantees that what is in your pack stays in tip-top condition. This Silva Terra 3L dry bag is a good option for smaller packs.

Open-ear headphones

Shokz OpenSwim Pro

_{£169 at Shokz
£169 at John Lewis}

The OpenSwim Pro are primarily aimed at triathletes, but there are big benefits for trail runners, too. There’s regular Bluetooth connectivity, but the built-in MP3 player also lets you store music so you can soundtrack your trail adventures without draining your phone. Plus, you get all the open-ear benefits of regular bone conduction headphones, so you can tune into nature and your surroundings with the bonus of a guaranteed stay-put fit.

The life savers

Preparing for all weathers is important for your comfort, your trail adventures and your health. Photograph: Robb Reece/Getty Images

The sun cream

Riemann P20 SPF50+

_{£19.99 for 100ml at Boots
£13.31 for 100ml at Amazon}

For long days on the trails, I slap on P20 SPF50+. I used it to fend off the Saharan sun while running the Marathon des Sables in 2015. It’s completely water- and sweat-resistant, so it doesn’t leak into your eyes and hinder your vision mid-run. And the spray bottle makes application happily mess-free. One liberal coating protects from all the sun’s nasties for 10 hours.

The anti-chafe oil

2Toms SportShield anti-chafing waterproof roll on

_{£17.99 for 45ml at Mountain Warehouse
£19.98 for 45ml at Amazon}

Whatever terrain you’re tackling, being safe from the chafe is important. But the friction risk is raised by running trails with a pack and heavier shoes. There are loads of run-specific anti-chafe solutions, and good old Vaseline does a job. But my go-to is 2Toms Sportshield.

This roll-on style oil provides a trusty barrier against unwanted friction burns. It’s easy to apply to all the at-risk areas – nipples, thighs, under arms – and even the hardest to reach nooks and crannies. It’s relatively mess-free, covers easily, and one application lasts all day. The tube is really portable, too, should you need to take it with you.

A safety blanket or survival bag

Lifesystems survival bag

_{£5.49 at Decathlon
£6 at Ellis Brigham}

Eurohike survival blanket

_{£3 at Millets
£3 at Blacks}

This might seem like overkill, but sticking one of these in your pack could be a literal life saver should you find yourself in an unexpected emergency. If you’re stuck in the middle of nowhere, unable to move, with the cold setting in fast, these packable foil blankets will provide a crucial backup barrier; they’ll return up to 90% of body heat to help fend off hypothermia. Survival bags level up your protection further still, letting you climb inside like a sleeping bag. They’re also another common piece of obligatory race kit.

Don’t bother with …

Hiking poles

A coach once told me that hiking poles were for people with weak legs. I don’t subscribe to that ethos fully, but you unlock the true value of trekking poles only if you use them correctly. That comes with a lot of practice, and the learning curve is as steep as the hills you’re trying to tame. It’s a complication that most beginner trail runners don’t need.

Gore-Tex shoes

Brands are increasingly offering Gore-Tex-protected editions of their popular trail running shoes that beef up the water resistance. If you’re regularly tackling longer runs in wilder wet conditions, they absolutely have a place, but they come at a premium. For most new trail runners, this level of waterproofing just isn’t necessary. Save your money for later, say when you’ve been lured into running an ultra trail race mid-winter.

Kieran Alger is a running, fitness and health journalist who splits his time between testing, training and tapping out reviews