Part of what makes trail running so awesome is its simplicity. You don’t need a 65L pack or a trunk-load of gear to surround yourself with fresh air. But you do need a few things, most of which you likely already own if you’re a road runner.
Learn the basics about trail running gear:
Do you need trail running shoes?
If you’re already a runner, you can definitely use your current road running shoes for flat trails and stable surfaces (like crushed gravel). But on trails with pointy rocks, slippery boardwalks or tight corners, you’ll appreciate the extra grip and protection from trail running shoes. Other benefits from trail-specific shoes include gusseted tongues to keep pebbles out, lugs to shed mud, waterproofing, and protective toe bumpers or rock plates.
Learn how to choose trail running shoes to help you find a great pair.
“Try to match the outsoles of your shoes to the terrain you’ll be on most. If you’re running in lots of mud or snow, look for big lugs. If you’re mostly going to be on dry, smooth trails, look for only slightly bigger lugs than a typical road running shoe.” – MEC Ambassador tip
What to wear trail running
Once your shoes are sorted, it’s time to focus on the rest of your body. When you hit the trails, make sure to wear:
- Breathable, moisture-wicking layers: Ditch the cotton and opt for quick-drying synthetic layers. One tip: if you’re wearing a tank top under a running pack, make sure it provides enough coverage so your pack won’t rub directly on your skin.
- Good running socks: Merino wool or synthetic running socks are key. Wear dark-coloured socks for muddy runs.
- A way to carry water: A waist belt or handheld water bottle is good for short jaunts on easily accessible trails. A hydration pack or vest gives you room for more water and the safety must-haves for longer runs on the trails.
“A light, minimalist backpack that doesn’t move around when you’re running is a must for me. It’s important to feel comfortable on the trails, so you can focus on technique instead of being distracted by a bouncy pack.” – MEC Ambassador tip
What to bring trail running
On the trail, you can’t pop into a corner store for an emergency band-aid, so you need to be prepared.
For runs in a popular urban park, short runs under an hour, or at race with lots of aid stations, you likely won’t need much more than ID and your phone. On longer runs or on any run beyond easy reach of people, being self-sufficient with the 10 essentials is key. Learn how to plan for a long-distance trail run.
When you get ready for your run, consider the distance, remoteness and weather (which can change quickly in the mountains). A wrong turn or extra-long stop at a viewpoint might mean you’re out longer than expected.
Things to pack for trail running:
- Way to carry water ([hydration pack](/en/products/run-and-fitness/running-packs/hydration-packs-and-accessories/c/6400 or running vest
- Water and electrolytes
- Food, like energy bars or gels
- Navigation tools, including a map
- First aid kit with blister care
- Sunscreen and sunglasses
- Extra layers
- Emergency blanket
- Small knife
- Emergency firestarter
- ID, cards, cash and keys
- Small plastic bags for phone and maps
- … and tell someone where you’re going
- Running watch
- Anti-chafing gel
- Portable power charger and cord
- Water treatment for long, remote runs
- Running gaiters if it’s super mucky
- Trekking poles for tricky terrain
“If you drive to the trailhead, leave a set of dry, comfortable clothes in your car so you can strip off the sweaty clothes for the drive home.” – MEC Ambassador tip