Made To Roam: A Guide To Trail Running

Slow meanders, rock hops and lines drawn in the dirt—a crude two-step to coffee debriefs and fleece layers. It’s a one-finger salute to the tarmac in favour of mixed terrain and the occasional hill climb when the going’s good…

It might not be everyone’s cup of tea, but trail running has grown in popularity over the last few years. We’re all for it. We’re all for the side trails, shortcuts, snack runs and group sends - taking it breezy under a wide sky and steady pace. It’s pure escapism for the mind and body, rooted in the foot’s connection with wilder landscapes over the man-made. Distance over pace, a roam away from the hustle and bustle of the 9-5.

In this guide, alongside our good buddy Theo, Founder & Festival Director of Love Trails Festival; we cover essential gear, notes on route planning, the power of community run clubs, tips for beginners and how to keep safe when out in the backcountry (or local woods). We’re not talking ultras, gels and massage guns… but if you’ve got a pair of trainers—any‘ll do—and a need to break away from the day-to-day, let’s kick it.

Written in collaboration with Theo Larn-Jones,

Founder & Festival Director of Love Trails Festival 

“A standout experience was running a trail mid-summer in the Norwegian fjords at sunset—watching the sky change from gorgeous shades of blues, through pinks, oranges, and purples. The steep cliffs framing the view of the Lysefjord, and just this sense of an incredible stillness. I was running with a lightweight camping set up so bivvy camped on a smooth rock that afforded a view right down the fjord. Having seen a snake on the trail earlier that day, and the most insane sunset transitioning into a starry night sky with views of the Milky Way added a rare and breathtaking touch to the moment I'll never forget.” - Theo Larn-Jones 

Trail running is running on dirt instead of roads, unpaved surfaces in the form of trails, rocks, mud, grass and snow. Yes, snow. It’s often associated with mountainous terrain with killer ascents and descents along the way, but it’s basically a catch-all term for moving at a pace faster than a walk along a route that wasn’t built by a machine. A local footpath, forest circuit or coastal byway - that’s trail running. It’s more about going out on an adventure than your typical routine run around the block… but watch your step for tree roots, loose rock and wet ground - good things come from a dialled-in headspace and awareness of where you’re planting your feet. It’s all part of the fun.

Once you hit a rhythm, there’s nothing sweeter than summiting a steep section (powered by your own two feet) and taking in the view. A postcard-worthy mountain pass or local hillside overlooking the city skyline—ain’t nothing like it. Trail conditions can vary, as can distance, pace and incline; some even choose to run way past the 26.2 miles (42 km) marathon line as part of the more gruelling multi-day races… we tip our truckers, but aren’t there quite yet.

This massive surge in trail running has been built on a desire for fresh air and wild adventure without the need to splash out on anything more than a pair of trainers, plus a few bits of Active Outdoor clobber: caps, tees, shorts and socks - we’ve got you covered.

In a world of noise, distraction and unbalance there’s a calling for space and clarity. Trail running inspires this feeling, of not passing up the simple pleasures a little dirt can do ya. Getting outside for the sheer sake of it. No road markings, no worries.

FOOTNOTE: “I find escapism by running trails, the more remote the better… across mountains or rugged coastlines—where it’s just me, some friends maybe, my breathing, and the natural surroundings. Day to day and closer to home, I love running in the spring and summer in Wales when the trails are bursting with colour and hedgerows are buzzing with life. If I ever come across a body of water or a beach, I'm getting in.” - Theo 

The core difference between trail running and road running is the terrain, but there’s more to it than that. It’s a mindset shift, with trail often considered a more immersive “back-to-nature” experience. Yes, running on roads can be more accessible but the focus leans more on speed, structure and set distances: 5 km, 10 km, 15 km and so on. You’ve also got a softer landing away from the concrete, but it’s a whole lot less predictable. A level of adaptability and endurance will see you through the worst of it.

The gear required is also a little different, especially when the miles roll on, strides lengthen and shorts… shorten. Grippier shoes, more technical layers and hydration packs open the door to longer runs, the latter being a form-fitting vest with built-in water reservoirs (bladders) or soft flasks for hands-free sippin’. There’s also room for snacks, an extra layer and anything else you might need for a day spent wandering the paths.

A good trail running gear list should look pretty minimal to save on weight. But don’t scrimp if you’re dodging civilisation, carry lots of water and snacks to get you back home safe plus some form of communication (phone or GPS). You can go super minimalist (tee, shorts and shoes) or strap into a hydration vest, wrap-around specs and dual-wield bananas for that hardcore ‘trail’ look. Socks pulled up, right up. Here’s our list of essential trail running gear:

• Trail Running Shoes: A vital bit of kit that shouldn’t cost the earth. Look for good traction, a secure fit, and weather-prepped materials to match your running conditions. Go for brands using recycled fabrics, responsible manufacturing, and durable designs—the longer they last, the less waste ends up in landfill. Top tip: try on a few pairs, find one you like and seek them out secondhand - there’s a load of people selling almost brand-new… plenty of miles left in the laces. 

• Breathable, Moisture-Wicking Layers: Opt for lightweight, breathable, and moisture-wicking materials over heavier cotton layers. Loose-fitting trail shorts with good pockets and adjustable waistband, made from a quick-dry recycled polyester.  Active leggings or shorts from the same fabric, a super breathable active tee and base layer (for winter). Plus a cap. The magic behind moisture-wicking fabrics is that they draw sweat to the outer layer of the tee, letting the sweat evaporate as it would naturally from the skin.

• Additional Packable Layers: Light packable wind jacket or waterproof outer (only if you’re concerned about a chance of precip, or it's a cooler season), light insulated long sleeve, beanie and neck gaiter (depending on season), plus extra socks. Look for something breathable with underarm zips, adjustable cuffs and make sure to reproof to maintain water-resistant properties—here’s How To Reproof A Waterproof Jacket. 

• Trail Accessories: Phone for emergencies, fitness tracker or GPS watch, headlamp (if running at night) and headphones (if required). These are all non-essential for the pure experience but well worth the investment. Running poles, sunglasses and first aid kit for longer stints under wide skies. It’s fine to walk, actively encouraged on the uphills to save energy. 

• Toiletries: Don’t forget the sunscreen and chapstick… maybe some muscle balm. 

• Plenty Of Water: The amount of water depends on the route, but at least 2 x 500 ml bottles or a 1l bladder for a long run (over 20 km) and a handheld bottle for a shorter run sounds about right. Make note of fill-up spots and take extra over the summer months. A hydration pack, waist belt or running vest will help lighten the load and keep hands free. 

• Extra Snacks: Trail mix, cereal bars, bananas and sugary sweets to lift group spirits. The amount you pack depends on the distance, play around with combos to see what works best and don’t feel pressured to inhale gels en route. Sodium intake is pretty vital for longer routes under the midday sun; electrolyte tablets mixed with water.

FOOTNOTE: “I prefer a minimalist approach—typically just a running ‘race vest’, shorts, and some other essentials - SPF, bank card and some emergency cash. I’ll pretty much always stash an emergency waterproof & lightweight down jacket. I avoid overloading with gels or heavy hydration systems unless it’s an exceptionally long run, keeping my setup as simple as possible. I’ll always try to remember my headtorch, but I'm quite forgetful so often have to resort to my phone's mini flashlight for runs that end after dark unexpectedly! ” - Theo 

Planning your trail run is all about knowing where you're going and how long for. Start by scoping out the route—use apps (like Komoot, AllTrails, etc.) or maps to check terrain, elevation, and potential hazards. Factor in your fitness level and don't forget to plan for things like water sources, waypoints and quick exits in case of emergency. If you are venturing to pastures new, leave route details with a friend or family member, and always check the weather. Here’s a quick breakdown:

Read the trail: Use apps like Komoot, AllTrails, or trusty OS maps to understand the terrain and elevation, plus note good photo ops.

Keep it chill: Choose a route that matches your experience and stamina—don’t push too hard on unfamiliar ground.

Check the conditions: Weather can change fast, watch the skies and adjust your plans accordingly.

Plan around water intake: Note water fill-up points before leaving, carry extra liquids and drink up.

Plan for the worst: Mark shortcuts, waypoints, and key landmarks in case sh*t hits the fan. Very unlikely but it can happen.

Share your route: Let a friend or family member know where you're going and when you plan to make it back. A text will do it.

Prep for the conditions: Wear the right trail shoes (for you) and bring extra layers, sunscreen if it’s hot and a lightweight base layer if it’s cold.

FOOTNOTE: “My passion for trails truly took hold with Midnight Runners, transitioning from our Tuesday central London city runs to a love for exploring wilder routes on the weekends. I’ve always loved the outdoors, so combining running with the countryside was a natural progression.” - Theo 

Whether you’re chasing sunsets or testing yourself on techy climbs, there’s a trail out there yet to be run. The UK is home to some pretty special long-distance paths, Central Europe holds an abundance of steep mountain passes and epic vistas, whilst the US has a bit of everything. The subject deserves a ‘Top 10’ Guidebook of its own, which is exactly what we’re doing… watch this space. But for now, here’s what’s made the list.

One of the most iconic routes is the South Downs Way. Stretching 100 miles from Winchester to Eastbourne here in the UK, it’s a gravelly smorgasbord of rolling chalk hills, sweeping coastal views, and a mix of runnable paths and punchy climbs. With well-marked trails and testing terrain, it’s a must-run for anyone looking to experience the highs (and lows) of southern England on foot.

For those craving longer ascents and wilder terrain, Eryri National Park (Snowdonia) delivers. Known for its steep passes and epic mountain views, it’s a challenge best suited to experienced trail heads. Routes like the Snowdon Horseshoe or the Glyderau Traverse are worth scoping out. Tread carefully.

If you’re bored of the same old, trail apps like Komoot, AllTrails, and OS Maps are a great place to reinvigorate the running bug. You can tweak the distance, plot your own routes and find trails suited to your ability and approach. Reaching out to a local trail running group can open up a whole world of hidden routes, new compadres and coffee spots that slipped the radar.

We’ve got a long-running—sorry—buddy-up with our own local trail crew, the Sole Clinic. They’re a good bunch, super welcoming and well travelled in the New Forest dirt. Our ambassador Sam Jones happens to be a founding member… maybe we’ll see you out there?

The Passenger team are putting roots down at Love Trails Festival from 10th - 13th July on the Gower Peninsula, South Wales. We loved our time out there last year, the community spirit was high and the miles felt a little easier after a dancefloor cooldown and a couple cans of Brewgooder Made To Roam IPA. Our kinda festival.

FOOTNOTE: “It began with an idea during my time as a crew captain at Midnight Runners just after university. Having initially run the London Marathon in my second year, it was those group runs with music in London that inspired the idea to create the first ever running and music festival event. These days I live between London and South Wales, constantly in search of that elusive balance between the buzz of the city and the wild trails beyond it.” - Theo 

It’s not about the miles, it’s more about embracing the unknown—switching up the scenery, puddle hopping, and finding your flow on the trail. If you’re new to trail running, start slow. Shorten your stride for improved control, keep your eyes ahead to scan for trip hazards and let your body adapt to the natural ups and downs. Unlike the concrete consistency of road running, the terrain is constantly changing. Stay light, keep moving.

A good place to start is a solid pair of trail shoes. Look for good grip and a fit that you’re comfortable with, choose lightweight layers and weather-resistant gear to prep for shifts in weather and all-season running. Pack light but pack smart, from water to a small first-aid kit, and always check your route before heading out. Mindset? Bright and breezy—don’t stress over pace, trail running is all about the journey. Here’s a recap:

• Slow & steady: Adapt to the conditions. Take your time to build up confidence and don’t over do it.

• Shorten your stride: Smaller steps help with balance and control, best for dodging tree roots and loose rock.

• Look ahead, not down: Don’t stare at your feet. Keep eyes up, scanning ahead a few paces to spot trip hazards. 

• Get a pair of trail shoes: Proper grip, support and a fit that suits your feet. They’ll make a world of difference over muddy, rocky, and loose surfaces. 

• Layer up: Weather can change fast—wear moisture-wicking layers and be ready for anything.

• Take water & food onboard: Hydrate and bring plenty of snacks, especially for those longer runs where energy ebbs and flows.

• Learn to love hills: Lean slightly forward, use your arms and stay light on your feet (when going down). Going up? Pump the legs and get after it.

• Leave no trace: Same rules apply—stick to marked paths, don’t litter and be mindful of nature and other runners / cyclists / hikers.

• Embrace the journey: It’s a pretty epic form of meaningful escapism, try not to rush and be sure to take your time. Breathe it all in. 

Trail running is more than just a change in view, it requires slight adjustments to form and technique to hit a good rhythm and avoid injury. From reducing your stride length to tackling steep valley descents, here’s how to approach:

• Stride & foot placement: Shorten your stride and stay light on your feet to keep steady on rocky, uneven terrain.

• Uphill climbs: Lean slightly forward, get those arms moving, and take smaller steps to conserve energy.

• Downhill control: Stay loose, quick steps, and use your arms for balance to avoid hard braking.

No two trails are the same, and knowing how to tweak your technique can make a whole load of difference:

Rocky trails: Pick your line, stay nimble and land softly to avoid any awkward twinges.

Muddy routes: Keep your weight centred, take shorter strides and wear grippy shoes for traction.

Sandy paths: Stay light, keep the rhythm high and don’t pump your legs too hard in the soft stuff.

Weather & seasons: Wet trails get slippery, cold temps tighten muscles, and blue sky days require higher water intake—always check the conditions before lacing up.

The same rules apply whether you’re camping, hiking, bikepacking or running—read the signs, respect the locals and leave no trace. Stick to marked trails to protect the native plant species, pack out what you bring in, and be mindful not to spook the wildlife. Give way to hikers, bikers, and fellow trail heads, and if you’re running solo, let someone know your rough locale. It’s a give-and-take, it’s on us to look after the trails and keep ‘em tidy so we can keep coming back. Opting for responsibly made running gear also helps lighten the footprint we leave behind. Find out how Passenger makes just that, here.

• Read the signs: Run the line, get clued up on the route and always read the signs.

• Respect the locals: Be mindful of others, especially if you’re not on home turf and always leave the environment just as you found it.

• Run responsibly: Keep a steady pace, head on a swivel, and always give way to others on the trail. And say hello, or wave if words escape you.

What is the best way to start trail running?

Start slow and enjoy the process. Pick a well-marked trail and ease into it with shorter distances. Effort over pace—trail running is different from road running, and adapting to the terrain takes time. Soak it all up.

Do I need specific shoes for trail running?

To start, no. But a solid pair of grippy trail shoes will help with the terrain and should last you a good few miles. They offer improved grip, stability, and better protection from loose rocks, roots and wet ground.

How do I find good local trails for beginners?

Trail apps like Komoot and AllTrails are a great place to start, helping you filter routes by difficulty and terrain. Local running groups and online forums can also point you in the right direction. Look for well-maintained trails with gentle inclines and clear markers to build confidence before taking on more techy routes.

What should I carry on a trail run?
For shorter runs, a handheld water bottle and a lightweight layer. Longer or more remote runs might call for a hydration pack, snacks, a basic first-aid kit, and a fully charged phone with a paper map for emergencies. The key is carrying what you need without weighing yourself down. Pack light, but pack smart.

How do I prepare for a long-distance trail run?
Build up mileage over time, mix in hill work, and get comfortable running with your pack. Always check the weather, route conditions and take it easy—trail running is about finding a comfortable rhythm and embracing the adventure. 

There’s so much in making a big ol’ stride for the door, turning the key and getting a little lost on purpose. Heading out, embracing the trail, and taking the long route home. You’re sure in for some stunner sunsets, good vibes, and future stories to tell. Why not share them with us?

#MyEscapism