Trail Running Tips: From Tame Paths to North Van's Gnarly Jungle

So you’ve conquered the road. Pavement is predictable, your Strava is thriving, and your shoes have more miles than your car. Naturally, the next step is trail running. But before you launch yourself into the woods like a caffeinated deer, let’s break down the basics, because not all trails are created equal.

What’s the Deal with Trail Types?

Let’s start with singletrack, a term trail runners toss around like it’s common sense. A singletrack trail is essentially a narrow dirt path, often just wide enough for one person. Think of it as the tightrope of trail running: roots, rocks, and switchbacks included, with no room to pass unless you’re feeling especially acrobatic.

Then there’s doubletrack, service roads, and gravel paths, a bit wider, flatter, and usually less technical. These are your “trail running lite” options that are great for beginners or those who don’t enjoy hugging trees to let someone pass.

North Vancouver vs. Packable Trails: The Rugged Truth

Let’s talk North Vancouver. If you’ve ever tried to “just go for a jog” in Lynn Canyon or up the Baden-Powell trail, you know it’s not so much a run as it is a graceful stumble over boulders. North Van trails are the CrossFit of the running world: steep, root-laced, and often soaked in mystery (and rain). You’re not just running; you’re hiking, climbing, occasionally crawling. It’s glorious chaos.

In contrast, runnable pack trails, like those around Burnaby Lake or parts of the Pacific Spirit Park, are smoother, well-trodden, and designed for, you know, actual running. You can hit a decent pace without checking if your ankle is still facing the right direction.

Top Trail Tips for Beginners

1. Forget Pace, Embrace Effort
   Your GPS watch will cry. That’s okay. Trails are about time on feet and elevation gain, not splits and PRs.

2. Look Where You Want to Go (Not at Your Feet)
   Fixating on your shoes? That’s a fast-track to eating dirt. Keep your eyes a few feet ahead and let your brain auto-pilot the footwork.

3. Dress Like a Scout
   Layer up, pack a light windbreaker, and bring snacks, and more in your hydration vest. You’re not running laps around your neighborhood; you’re off the grid (sometimes literally).

4. Respect the Downhills
   Gravity is not always your friend. Learn how to “brake” with your quads or you’ll be flying downhill like a cartoon coyote.

5. Stay Fueled and Hydrated
   Trails take more time and effort than roads. Bring water, electrolytes, and energy gels (or gummy bears if you’re feeling rebellious).

6. Proper Footwear is Everything
   Trail shoes are not just marketing fluff. They offer better grip, more protection, and support for uneven terrain. Go for something with good tread, a rock plate if you're hitting rough trails, and a snug (but not suffocating) fit. Your ankles will thank you.

7. Build Slowly
   Don’t go from zero to 20km of gnarly terrain overnight. Start with short loops, focus on time over distance, and listen to your body.

Pro Tips for More Advanced Trail Runners

1. Train Vertically, Not Just Horizontally
   Hill repeats and stair workouts are your new best friends. Elevation gain matters way more than flat mileage.

2. Dial in Technical Skills
   Practice descending, rock hopping, and cornering at speed. The more nimble you are, the less energy you’ll waste.

3. Master Fuel Timing
   On longer efforts, practice eating while running. Your stomach is a trainable organ, and ultrarunning is basically a buffet on the move.

Related Blog: Avoid Injury with Smart Trail Habits

Before you leap over logs and bounce off boulders, check out our post on Common Running Injuries and How to Prevent Them to stay healthy and happy on the trail.

🏁 Conclusion: Ready to Hit the Trails?

Whether you're navigating the gnar of Grouse or floating along the forested flats, trail running will strengthen your legs, lungs, and love for the outdoors. And hey, tripping over roots builds character, I have a few friends that can confirm this!

Looking for a training plan to guide your first trail 10K? Or ready to prepare for your first 100-mile ultramarathon?

Contact Philotimo Running Coach for expert training tips, personal guidance, and coaching support built for runners of all levels. Let's take your trail journey to the next level, one muddy step at a time.