What Gear Do I Need For Trail Running? The Essentials

One of the best things about trail running is that you don’t need a lot of gear to get started. In fact, all you really need is a good pair of shoes and some comfortable clothes. But if you want to be more prepared for your runs, there are a few other items you can add to your list.

Trail Running Shoes

Perhaps the most important item on this list, a good pair of trail running shoes, will give you the traction and support you need to stay safe and agile on the trails. Road shoes can work if necessary. That’s all we used back in high school cross country unless there was a big race, where we’d use spikes.

Trail running shoes are designed to provide stability and traction on uneven terrain. They typically have a lugged sole, which helps to grip the ground, and a supportive upper that helps to protect the foot from debris.

what gear do I need for trail running

When choosing trail running shoes, it is important to consider the type of trail you will be running on. If you will be running on dry, well-groomed trails, you can opt for a lighter shoe with less aggressive lugs. However, if you will be running on wet or muddy trails, you will need a heavier duty shoe with deeper lugs.

It is also important to consider your trail running goals. If you are looking to compete in trail races, you will need a shoe that is designed for speed. However, if you are simply looking to enjoy the scenery, a more cushioned shoe may be more comfortable.

Ultimately, the best trail running shoe is the one that fits your individual needs. By taking the time to find the right shoe for your trail running adventures, you will be able to enjoy the scenery and reach your trail running goals.

There’s many different brands each offering their own unique trail running shoes.

Clothing

Trail running clothing should be comfortable, light-weight, and allow for a full range of motion. Regular or road running clothing can work a little better here than with shoes, as there’s not substantial differences. But specific trail gear might have more pockets or more stash-ability as trail runners may find themselves out longer than their road counterparts.

Tops

For tops, choose a light-weight shirt that will wick away sweat and keep you cool. Typically this a synthetic based fabric like polyester instead of cotton. Or maybe a synthetic blend of polyester and nylon or polyester and elastic to help materials stretch with movement.

Cotton generally is not favored for running because it doesn’t do a good job of pulling moisture away and doesn’t dry as quickly as synthetic fibers. They’ll still great for post-run beer shirts or to show support for your favorite brands or races around town.

Wool is also another popular trail running fabric, especially in colder months as it is able keep heat in while wet or damp.

In cooler weather, you’ll want to add a layer or two so you can easily adjust to changes in the weather or temperature. Maybe a long sleeve quarter zip synthetic or wool top layer. Or a thin lightweight trail running jacket.

Bottoms

Choose running shorts or pants that are made from breathable material and have plenty of pockets for storing snacks or other items.

Consider whether you want a liner or not. I personally prefer shorts with built-in brief liners such as Patagonia’s 7 Inch Strider Pro. You may prefer a built-in compression short style. Or shorts with no liner so you can wear your preferred sports underwear.

Liners help decrease chaffing and increase comfort of the shorts.

When it comes to pants, I own tights and looser fitter athletic pants. I’ll use specific running underwear with those. I get those from a company called Path Projects. They like seperating liners from their shorts and pants. I have their shorts but don’t like them as much as my Patagonia shorts. So I just use their compression underwear.

Socks

Socks can be a secret make-or-break trail running item. Just like with pants and tops, you generally want a synthetic sock so it will wick away moisture and help keep your feet dry.

But you may also want to consider socks with a little more cushion to account for the longer time on feet and varied terrain. Or maybe get taller socks than normal so they can help keep dirt from getting in the socks. Gaiters can also be worn to prevent this, but I’ve found socks to work for me. More on that below.

Injinji Toe Socks

I love Injinji toe socks when trail running and hiking. Each toe has it’s own little home. This helps prevent blisters and allows the toes move a little more freely than traditional socks. These go hand in hand with wider near barefoot shoes like Altra running shoes.

Sunglasses and/or Hat

Simple addition here. But you’ll want to have sunglasses and/or a hat when out on the trails. Both obviously help with the sun. But I’m not really a fan of sunglasses messing up my vision while running, I like FREEDOM! So I’ll rock a hat like no other.

Hats can help keep rain out of your eye and most running hats even have a built-in sweat band to keep it from running down your face and in your eyes.

Hydration Pack or Water Bottle

Here’s a biggie! When out on the trails for a long period of time, you’ll want to consider carrying a hydration pack or water bottle.

There’s several different styles but hydration packs are great because they’ll be able to carry a liter or so of water without bouncing everywhere. They also have stash pockets for a lightweight jacket, some snacks or even trekking poles.

Water bottles can be stashed in a belt or fanny pack type setup. But there’s also hand held bottles that you fit onto your hand for easy grip. They generally have a pocket or two. Something for your keys, a gel and maybe smaller smartphones.

What Are Some Additional Items Needed For Trail Running?

Glide/Anti-Chafe

This stuff works wonders!!! Glide is like a stick of deodorant that helps prevent chaffing. Rub it wherever needed. They come in a couple different sizes so you can stash a smaller one in your hydration pack.

Snacks

This isn’t a necessity. But for longer trail runs, you might need some snacks. Trail mix is great as a solid food. Or maybe gels, bars or whatever else you find is your preference when running.

Sunscreen

Sunscreen is possibility for trail runners. I personally never really mess with it. But for longer runs with less shade or tree cover, it could come in handy.

Gaiters

Gaiters strap or fit over your shoes around your ankles to help prevent dirt and debris from getting in your shoes.

I mentioned above, that I generally don’t use gaitors and that higher socks get the job done for me. But in certain areas with more rocks or scree that can constantly get in your shoes, gaiters will help prevent that.

First Aid Kit (Or At Least Some Duct-Tape)

While a first aid kit may seem like an unnecessary item to carry on a trail run, it can actually save you a huge headache. Falling and scraping your knees and hands is a lot more common with trail running vs regular road running.

A first aid kit with simple bandages, gauze, antiseptic wipes, and pain relievers can help if you do happen to kiss the dirt.

That or maybe some duct-tape. Which of course, will fix anything, but also can come in handy with blisters or rub spots that you may have missed with your Glide.

By carrying a first aid kit with you on your runs, you can be prepared for anything that may happen.