For many road runners, the trails seem like unfamiliar territory, perhaps even a bit intimidating. We’re used to a steady pace on the watch, a monotonous surface, and the feeling that the legs are “running on their own.” But something happens when you step off the shoulder and onto the trail: Suddenly the heart rate goes wild, the body works differently, and the ankles in particular work much harder. The terrain and the elevation profile become the real metrics! Not the kilometers or the time.
Trail Running is not just “running outside the city.” It is a different philosophy of movement. It requires humility, attentiveness to the body, and a connection to the environment.
So if you’re considering making the transition, here’s everything you need to know to start off on the right (and safe) foot.
1. How do you start? The first steps on the trail
The most common mistake road runners make is trying to maintain the same “pace” on the trails. Forget it. On trails, the pace shown on the watch is much less relevant.
• Changing the approach to pace: A steep climb or a technical, rock-filled trail will significantly slow your pace. That’s perfectly fine. On trails, pace management is not just about numbers on the watch — it’s a combination of perceived exertion, topography, and terrain. Unlike classic road running, where the pace is relatively uniform, on trails the pace naturally “breaks,” so it’s important to develop a flexible, route-appropriate approach.
• Looking ahead: On the road, the gaze is directed forward toward the horizon. On trails, the eyes must dynamically scan the ground 3–5 meters ahead. It’s important to always plan where the foot will land on the next step. With experience, this becomes more natural, and over time you’ll be able to rely more on your intuition.
• Basic technique: Unlike the road, on trails running technique changes according to the terrain. Stride length on trails is usually shorter and quicker (higher cadence). This allows for rapid response to changes in the ground and helps maintain balance. On descents, don’t be afraid to open your arms to the sides like “wings” — it helps with balance and relieves unnecessary strain on the upper body.
2. How do you build an adapted training plan?
The transition to trails requires physiological and mental adaptation. Unstable surfaces activate different stabilizing muscles that work less when running on asphalt. In addition — unlike the road, which allows you to drift off with your thoughts and “daydream” while running — trail runs require nonstop concentration.
• Gradual effort scale: This is always true, and especially when moving from road to trail. Gradual progression is the name of the game. Don’t transfer all your weekly mileage to trails at once. Covering distances on trails is only part of the story. Therefore, start with small, comfortable doses (preferably on weekends, when there’s no time pressure) and maintain the base workouts that road runners also do (speed workouts, for example). Gradually increase the amount of trail running.
• Incorporating “specific strength training”: Trail running is essentially strength training disguised as aerobic exercise. It’s recommended to add twice-weekly strengthening exercises on unstable surfaces (for example, a BOSU). These will protect your ankles from sprains. Add core muscle work, which works very hard on trails. It’s also important to work on maintaining range of motion and flexibility. This is true for every runner, and even more so for trail runners.
• Uphill and downhill running technique training: If you plan to run in the mountains, you must make friends with climbs and descents. In your training plan, incorporate uphill workouts on trails. My tip? On steep climbs, also incorporate walking (Power Hiking) as an integral part of trail running, even for the most professional athletes. It saves energy and allows you to maintain a proper working heart rate over time. Learn to run technical downhills as well. It’s important to build confidence — only through practice, practice, and more practice!
• Recovery: The transition to trails will challenge your muscular system and your nervous system. Give yourself longer recovery time after your first trail workouts.
3. Gear: What do you really need?
This is where there’s a lot of confusion. You don’t have to buy the whole store, but there are items that are a matter of safety, not just comfort.
• Trail running shoes: This is the only mandatory item. Road shoes are too smooth and provide insufficient grip. Trail shoes are characterized by “lugs” on the sole for better grip, toe protection against impacts, and a stiffer sole that protects the foot.
• Running pack/vest: On trails, there are no water fountains every 2 kilometers. You must carry water with you. A running vest is the most comfortable solution — it fits close to the body, doesn’t bounce, and allows you to carry water, nutrition (gels/dates), and a mobile phone. And more.
• Socks: Invest in quality running socks, preferably ones that wick sweat well and prevent friction. On trails, you often enter water sources, mud, sand, and more… Simple cotton socks are a sure recipe for blisters.
• Complementary accessories:
o Hat and sunglasses: Prolonged exposure to the sun in open terrain is dangerous
o Basic first aid kit: Band-aids, personal bandage, disinfectant
o Whistle (for emergencies).
o GPS watch with the route loaded: on this topic alone, entire articles could be written. The most convenient way to navigate on trails is with a dedicated navigation watch. If you’re heading out on a new route or going alone into the field, the ability to navigate with the watch is critical.
Trail running is an opportunity to disconnect from screens, from noise, and from the pressure to achieve a “personal best” in every workout. This is the time to look around, breathe deeply, and enjoy the journey. Start slowly, listen to your body, and I promise you — once you taste the quiet of the mountains and the trails in the mornings, it will be very hard to return to city sidewalks.
The author, Ilan Frisch, is the head coach of the DMR trail race, which will take place on February 20, 2026, with a variety of routes ranging from 5 km up to, for the first time in the race, a full marathon. The run takes place in the wild nature of the Negev, facing a rare and unfamiliar desert landscape. In addition, the race experience is accompanied by community activities, a family fair, hospitality areas, and free entry to the Dimona Country Club with a variety of facilities (pool, gym, saunas, and more) for post-race recovery.