Are you looking at trails and thinking it would be more fun than asphalt? Do you want to run in the great outdoors, experience new sensations, and get out of the box? Welcome to the world of trail running , an endurance sport where every outing becomes an adventure.

But if you're just starting out, you're probably asking yourself a thousand questions: Do you need special equipment? Where do you start? Is it so different from road running? And most importantly: how do you eat well when you go running in nature ?

We guide you step by step.

🌲 Trail: what is it exactly?

Trail running is running off paved roads , usually on trails, forest paths, mountains, hills, sometimes even snow or sand .

Unlike traditional running, you have to deal with:

• More frequent ascents and descents

• Uneven terrain (roots, stones, mud, etc.)

• Sometimes longer and more varied efforts

But also with very different pleasures: connection to nature , freedom of rhythm , personal surpassing , and sometimes a real mental disconnection .

🥾 What you need to get started

You don't need to equip yourself like an ultra-trail runner on your first outing. But a few basics are important:

• Suitable shoes : with good grip, suitable cushioning, and reinforced protection at the forefoot.

• A lightweight bag or belt : to carry water, a snack, and a phone safely.

• A watch or GPS app (optional): to track your route, your pace, and not get lost.

• Breathable clothing : because you're going to sweat, climb, descend, sometimes in the rain or in full sun.

And above all: water and something to eat , even for a short outing (more info below 👇).

🧠 Some simple tips before you start

• Start with short distances (5 to 10 km) on less technical trails.

• Forget speed : in trail running, the terrain dictates the pace. Yes, walking uphill is normal.

• Learn to read a map or GPS , especially if you're going off-trail.

• Listen to your body : descents can be technical and tiring, especially on the knees.

• Bring something to hydrate and snack on , even if you're only going for an hour.

🍌 Nutrition & trail: even for beginners, it counts

When you run in nature, you don't have a tap every 2 km, nor a bakery within easy reach . So you have to plan ahead a little:

• Bring water , especially in summer or if you are going for more than 45 minutes.

• Plan an energy snack , even if you don't think you'll be hungry.

💡 The effort in trail running is often more irregular than on the road, so your body uses more energy than you think, even at a slow pace.

📊 Comparison of needs in trail running vs road running

🧭 Where to run trail running when you're a beginner?

• Forests and parks near you : perfect for getting used to roots, trails, and slight elevation changes.

• Apps like On Piste, Strava, Komoot or Visorando : to find simple, marked routes.

• Local trail clubs or groups : to progress safely.

And above all: don't forget that pleasure comes before performance .

✅ What you need to remember before you start

Starting trail running is, above all , a change of mindset . You forget about times, you discover the trails, you adapt to the terrain. And you learn to listen to your body and its needs , especially nutritional ones.

Even on a short outing, planning a digestible snack, water and a good pair of shoes is already a step towards pleasure — and safety.

🎒 COOKNRUN accompanies you on your first trail runs

Our products are designed for outdoor activities: easy to carry, digestible, and designed to prevent fatigue , even on outings lasting 45 minutes to 2 hours. You can try our soft energy bars , our protein bars for recovery (ideally within 30 minutes to 2 hours after your outing, or during a long outing), our dried mangoes . Don't want to rack your brains? Check out our TRAIL NUTRITION PACK .