Popular strength and conditioning coach, Joe DeFranco, the owner of DeFranco’s Gym, a private facility based in East Rutherford, NJ, has trained martial artists, NFL players, and WWE wresters, motivating them to push past their limits. But in a recent Instagram post, the fitness pro explained why a lack of form could derail any athlete’s progress. When it comes to the mechanics of the “close grip” bench press, the power to avoid injury is firmly in the palms of your hands says the canny coach. Here’s what you need to know.

“The close grip bench press is an S-Tier, triceps exercise,” explained DeFranco in a demonstration for his 178,000 Instagram followers. “But the way most lifters perform it drops it down into the D-Tier, so don’t make this common mistake.”

Avoid this Common Mistake With Triceps Biased Bench Presses

“Most lifters take an extremely close grip,” illustrated DeFranco, with the inside of his thumbs almost touching each other on the barbell. “Thinking this will place more stress on the triceps. But the only thing an overly close grip stresses, is your wrists and elbows.”

Of course, DeFranco didn’t just find fault with form. He had the answer to properly torching your triceps. “This is why I prescribe ‘narrow grip’ bench presses, not ‘close grip’ benches in my program,” he explained.

How to Perform Narrow Grip Bench Presses to Avoid Joint Stress

“I recommend a grip width that places your index fingers on the smooth part of the barbell,” showed DeFranco, with the rest of his fingers in the rougher area. “Which is narrow enough to bias the triceps without placing excessive stress on your wrists, elbows, and shoulders. This grip also enables you to load the triceps adequately.” This is because you will be isolating the triceps muscles rather than recruiting your shoulders and risking injury when moving the load. “Give it a try if you want to build, big, strong, horseshoe like triceps,” encouraged DeFranco. And who doesn’t want that!?

To follow Joe DeFranco on Instagram, click here. 

The act of pushing yourself to the limit in order to see results with your physique is an often repeated mantra that makes a lot of sense, after all, building muscle requires exercising the fibers until they tear and build back stronger, but sometimes a phase where workouts are made shorter, or even cut in half, can reap surprising results, as illustrated by the evidence-backed fitness coach, Jeff Nippard.

“What would happen if you only did half your workout?” asked the canny Canadian in a recent YouTube video, adding that he’s always been “a high-volume guy.” To conduct his experiment, Nippard reduced his usual three to four sets per exercise down to just one or two and stayed the course for one hundred days. “The thing is, on paper, by following this plan, I was training at a level of volume that most experts would say is too low to maximize muscle growth,” noted Nippard.

In terms of how his sets panned out per muscle group, Nippard said that he was averaging 6-and-ahalf sets per week, while studies often show that more volume, even breaking the ten sets per muscle group barrier, lead to more gains. One report as recently as 2024 even concluded that even as many as 43 sets per muscle, per week, would lead to gains. Those results were later criticized however, since proper muscle measurements were not taken. Were these super-high-volume gains really due to lean muscle growth or simply the swelling that resulted from muscle fatigue? Nippard also found another fault with many of the high-volume studies, because most of these experiments blasted biceps and triceps, or quads, but didn’t take into account the real-world scenario of weekly full body workout splits.

Less Time Sometimes Equals More Gains

How did Jeff Nippard fair after reducing volume, and why should you try it? In a recent Instagram post summarizing his experience, Nippard said he was “pleasantly surprised” with his muscle maintenance despite doing half the work. Initially, the coach felt like he wasn’t doing enough in the gym, because his two-hour sessions were now completed in less than an hour. But after 50 days, his recovery was “better than ever.” Nippard also found that he was enjoying his training more than ever. But after 100 days it was time to take some measurements and find out what this new protocol had done to his physique. The natural bodybuilder’s results will be surprising to many:

• Strength went up, setting new PR’s even in the final week
• Fat reduced by 5.5 pounds
• Lean mass down only 1.8 pounds

While Nippard was on a calorie deficit during the experiment, a factor that would influence his total weight loss, the coach actually accrued half a pound of extra lean mass in the last 70 days of the experiment, meaning that despite the lower volume, Nippard was within the margin of error for maintaining or building muscle.

So given the data, why might shorter volume training lead to too lofty gains in strength? “It’s so insane how much better you lock in, when you only have two sets to do,” reflected Nippard. “Instead of dreading long workouts, I actually can’t wait to train each day,” he explained. In fact, the results were so profound that the coach updated his previous advice to say that low volume training works well in the cutting phase. This is in part due to the greater recovery levels experienced, even while in a calorific deficit.

For bulking, Nippard said that keeping the volume low would also work, but in the same sessions, you could choose one muscle to tax for 30 sets per week, and rotate which muscle is getting the high-volume training “every few months.” In fact, our scientific friend is so enthused about this idea that he hopes to run this as a new experiment.

“Research shows that one of the most common reasons that people skip the gym is lack of time,” noted Nippard. So, if you are usually a high-volume athlete but want to renew your love of working out, periods of low volume training are unlikely to cause muscle loss and may even fit better into your schedule. Even that eye-popping 2024 review touting high volume training concluded that “gains in muscle size and strength increase as volume increases” but at a certain volume, this leads to “diminishing returns.” So, mix things up and your muscles may thank you.

Watch the full video below:

Trail running pulls you away from the predictable and drops you into something far more alive. The ground shifts beneath your feet, the air feels cleaner, and every step asks for a little more attention. Hills rise unexpectedly, descents demand control, and winding paths keep you fully present. It’s a rhythm that changes minute to minute, and that’s what makes it so rewarding.

Unlike road running, trails invite you to move with the landscape instead of against it. You learn to read the terrain, adjust your stride, and find your footing in real time. The climbs build stamina, the descents refine your control, and the terrain itself teaches patience and efficiency. Each route becomes its own challenge, a blend of physical effort and mindful focus.

Trail running builds a different kind of fitness—one grounded in awareness, adaptability, and endurance that lasts. It strengthens your connection to movement and to nature simultaneously.

This guide walks you through everything you need to feel confident on the trails: how to prepare, how to structure your runs, and how to recover so you can keep improving with every mile.

Trail Running 101: Understanding the Demands

Trail running feels different from the first step. The terrain is uneven, the footing unpredictable, and every run takes on its own personality. Some trails roll gently through the woods, while others climb sharply before dropping into long, winding descents. That constant variety is what makes trail running so engaging. It demands attention, adaptability, and respect for the ground beneath you.

The trail teaches pacing in a way that no watch or treadmill ever could. You learn to measure effort by feel instead of speed. Steep climbs ask for patience, while flat stretches invite rhythm and flow. Downhills require control and trust in your footing. Each element blends into a workout that builds endurance, coordination, and focus all at once, often without you realizing it.

More than anything, trail running rewards awareness. You start to notice how your body reacts to different surfaces, how your breathing changes with elevation, and how rhythm and flow within your stride can make a technical section feel effortless. Over time, that awareness shapes better habits, a more refined form, and a stronger connection to the terrain itself.

Understanding these demands is the foundation of great trail running. Once you recognize how the trails challenge your body and sharpen your focus, you can prepare with purpose and structure.

How to Prep for Trail Runs

Every great trail run starts before your first step on the dirt. Proper preparation primes your body to handle uneven terrain, steep climbs, and sudden changes in direction. A smart warm-up not only reduces injury risk but also helps your stride feel smoother and more controlled once you hit the trail.

Step 1: Start with Dynamic Mobility

Begin by waking up your joints and loosening tight areas that can limit movement. Think of this as a full-body reset before the run. Focus on your hips, ankles, and thoracic spine since these areas take the most stress on the trails. Spend five to eight minutes cycling through moves like:

• Leg Swings: Forward and side-to-side to open up your hips.
• World’s Greatest Stretch: To mobilize your hips, hamstrings, and upper back.
• Ankle Circles and Calf Raises: To prep your lower legs for uneven footing.
• Torso Rotations: To improve upper-body mobility for smoother arm drive and balance.

Move slowly through each drill and aim to expand your range of motion with every repetition.

Step 2: Transition into Running-Specific Prep

Once your joints feel loose, it’s time to activate the muscles that stabilize and drive your stride. These drills should mimic the movements you’ll use on the trail while building rhythm and coordination.

Try this short activation series before every run:

• Forward Marching: 20–30 yards to groove proper posture, foot placement, and hip engagement.
• High Knees: 20–30 yards to reinforce quick turnover and strong hip drive.
• Butt Kicks: 20–30 yards to engage the hamstrings and improve leg recovery.
• Lateral Shuffles: 10–15 yards each direction to warm up stabilizers and prepare for side-to-side movement.
• A-Skips: 20–30 yards to connect timing, balance, and rhythm in your stride.
• POGOs (Ankle Hops): 10–15 seconds to build reactive strength in your calves and ankles.

Finish with a few stride-outs or light uphill accelerations, easing into your trail pace. These short bursts elevate your heart rate, prepare your legs for climbs, and help your body settle into efficient mechanics from the first mile.

The Best Types of Trail Running Workouts

Trail running rewards variety. Mixing different run types helps you develop the endurance, speed, and control needed to handle any terrain. The following workouts provide a comprehensive foundation for improved performance on the trails.

1. Hill Repeats

Level: Intermediate to Advanced

Purpose: Build climbing power, leg strength, and aerobic capacity.

How to Do It: Find a hill with a moderate incline that takes 30 to 90 seconds to climb at a challenging pace. After a complete warm-up, run uphill with an upright posture and strong arm drive. Focus on maintaining rhythm and form even as your legs fatigue. Walk or jog back down for recovery, then repeat 5 to 8 times.

Why It Works: Hills train your body to generate power with each stride while improving oxygen use and endurance. The climb builds strength and cardiovascular fitness, while the descent enhances balance and control. With consistency, hill work makes steep terrain feel smoother and more manageable.

2. Tempo Trail Runs

Level: Intermediate

Purpose: Improve endurance, pacing control, and sustained effort.

How to Do It: After a warmup, run at a steady, moderate-to-hard effort for 20 to 40 minutes. You should be breathing deeply while still being able to speak in short phrases. Maintain consistent effort across climbs, flats, and descents.

Why It Works: Tempo running raises your threshold for fatigue and teaches you to maintain form and rhythm over longer distances. On the trails, it trains you to manage effort by feel rather than speed, which is key for variable elevation and uneven terrain.

3. Fartlek Trail Sessions

Level: Beginner to Intermediate

Purpose: Boost speed, adaptability, and responsiveness to changing terrain.

How to Do It: Choose a rolling trail and alternate between fast and easy efforts. Use landmarks, such as trees or turns, to set intervals. For example, run hard for one minute, jog for two minutes, and repeat for 25 to 35 minutes.

Why It Works: The unpredictable pacing mirrors the real-world experience of trail running, where intensity constantly fluctuates. These sessions help you react quickly, accelerate smoothly, and recover faster between more strenuous efforts, making you more efficient over varied terrain.

4. Long Endurance Runs

Level: All Levels

Purpose: Build aerobic base, mental toughness, and energy efficiency.

How to Do It: Choose a route that takes 60 to 90 minutes at an easy, conversational pace. Focus on steady breathing and smooth movement through climbs and descents. Stay relaxed, fuel as needed, and maintain good form even as you fatigue.

Why It Works: Long runs strengthen your heart, lungs, and muscles for sustained effort. They also build the patience and pacing discipline needed for longer trail adventures. This is the best opportunity to test nutrition, hydration, and gear before race day or extended outings.

5. Downhill Control Runs

Level: Intermediate to Advanced

Purpose: Strengthen your legs and improve balance and coordination on descents.

How to Do It: Find a gradual downhill section and run it at a controlled, quick cadence. Maintain an athletic position with your feet positioned under your hips. Repeat 4 to 6 descents, walking or jogging back up for recovery.

Why It Works: Downhill running builds eccentric strength in your quads, which helps with braking and stability. Practicing descents reduces soreness, prevents overstriding, and gives you confidence to move smoothly and safely downhill.

How to Structure Your Week

Start with one or two of these workouts per week and build gradually. For example:

• Tuesday: Hill Repeats
• Thursday: Tempo Trail Run
• Weekend: Long Endurance Run

As your fitness improves, incorporate fartlek or downhill sessions to refine your speed and coordination. The goal is steady, sustainable progress that builds confidence and strength over time.

Why Rucking Can Be a Solid Starting Point for Trail Strength

If you’re not quite ready to run, start with rucking. It’s a simple yet powerful way to build endurance and leg strength without the impact of running. Grab a backpack or weighted vest, load it with 10 to 20 percent of your body weight, and walk your local trails for 30 to 60 minutes.

Rucking strengthens the same muscles used in trail running while training your posture, balance, and aerobic system. It’s also an effective conditioning tool for recovery days or as a stepping stone toward your first trail run.

Fueling and Hydration on the Trails

Trail running often lasts longer and demands more energy than road running. Steeper climbs, technical footing, and changing weather conditions all drain your reserves faster than expected. Learning how to fuel and hydrate while on the move keeps your energy steady and your mind sharp from start to finish.

Hydration: Drink Early, Drink Often

Once you’re thirsty, you’re already behind. Start hydrating before you run, then sip regularly throughout your run. A good rule of thumb is about 4 to 6 ounces of fluid every 20 minutes, depending on temperature and effort.

If your run lasts longer than an hour, consider including electrolytes to replenish sodium, potassium, and magnesium lost through sweat. These minerals help prevent cramping and maintain muscle function, particularly on long climbs or in hot conditions. Handheld bottles, soft flasks, or hydration vests work well for carrying fluids on the trail.

Fueling: Feed the Effort

For runs under 60 minutes, water and electrolytes usually suffice. Beyond that, your body needs carbohydrates to sustain energy and delay fatigue. Aim for 30 to 60 grams of carbs per hour, which can be obtained from gels, chews, or small bites of real food, such as dates or dried fruit.

Start fueling early, around the 30-minute mark, and maintain a steady intake instead of waiting until you feel drained. Experiment during training to find what works best for your stomach and the specific demands of your trail routes.

Post-Run

Recovery starts as soon as you finish. Rehydrate with water or an electrolyte drink, and eat a balanced snack that includes both carbohydrates and protein. A fruit smoothie, chocolate milk, or a small meal within 30 minutes helps replenish glycogen and repair muscle tissue.

Recovery and Mobility for Trail Runners

The terrain challenges your body in ways that few workouts can match. Every climb, descent, and sharp turn adds stress to your muscles and joints. Recovery is the process of adapting to stress and coming back stronger for the next run. Skipping it only leads to tightness, fatigue, and eventually, injury.

Post-Run Reset

Start recovery immediately after your run. Walk for five to ten minutes to lower your heart rate and release any lingering tension in your legs. Then, use gentle stretching or foam rolling to release the calves, quads, and hips. Focus on the areas that absorbed the most impact, especially after long runs or steep descents.

If you prefer structure, this simple cooldown sequence works well:

• Walking: 5 to 10 minutes
• Standing Quad Stretch: 30 seconds per leg
• Hamstring Sweeps: 30 seconds per leg
• Kneeling Hip Flexor Stretch: 30 seconds per side
• Calf Stretch: 30 seconds per leg
• Side Bends: 30 seconds per side

These short sessions help maintain range of motion and reduce stiffness without overdoing it.

Mobility for Longevity

Trail running rewards athletes who move well. Adding a few minutes of mobility on non-running days keeps your stride smooth and your joints healthy. Focus on your ankles, hips, and thoracic spine, since these areas take the most load and rotation on the trails.

Try this short sequence two to three times per week:

• 90/90 Hip Rotations: 8 to 10 reps per side
• Cat-Cow or Thread-the-Needle: 6 to 8 reps to loosen the upper back
• Deep Squat Holds: 30 to 45 seconds to open the hips and ankles
• Ankle Rocks: 10 reps per side to improve flexibility and control

Even a few minutes of consistent mobility work adds up to better performance, smoother stride mechanics, and fewer nagging aches after long runs.

Fuel, Rest, and Rebuild

Recovery also happens outside of movement. Refuel within 30 minutes after your run with a combination of carbohydrates and protein to replenish energy and repair muscle tissue. Stay hydrated throughout the day, especially if you’ve been running in hot or high-elevation conditions.

Sleep remains the most effective recovery tool you have. Aim for seven to nine hours of sleep per night and adjust your training intensity if fatigue begins to build. The best runners treat recovery as an integral part of their plan, not an afterthought.

Walk into any gym and you’ll see someone hammering out crunches to flatten their belly. Another lifter repping out side bends, trying to “melt away” their love handles. Or someone camped out on the hip abduction machine, trying to slim down their thighs.

They’re all after the same thing—fat spot reduction.

The idea is that you can lose fat in a specific area of your body simply by working that part. If you feel the burn in your abs, you’re burning fat, right?

Wrong.

It remains one of the most persistent fitness myths, and continues to resurface thanks to countless social media charlatans trying to sell useless formulas for those desperate to “shred fat” from their bellies or butts. The term has been around forever, having been passed down from late-night infomercials, old-school gym dudes, and even magazines promising to “blast belly fat” with just a few targeted moves.

Here, with the help of several real experts, we’ll torch the spot-reduction myth once and for all. You’ll learn where it originated, why it persists, what the science says, and what works if you want to lean out.

Origins of the Spot Reduction Myth

This myth didn’t start in a gym or the lab. It began in living rooms, late-night TV—and now on Instagram.

In the early 1900s, so-called “exercise gadgets” were marketed to vibrate, rub, or shake fat off specific body parts. Think belts that jiggled your midsection or rollers that were supposed to “massage the fat away.” Marketers sold these products to women as effortless fixes for “problem areas. But none had scientific backing, but the promise was powerful: you don’t have to change your habits, target the fat, and it’ll disappear.

Fast-forward to the 1980s and ’90s, and infomercials were pumping gadgets that promised to flatten your belly, tighten your thighs, or sculpt your arms with just one magic move. Devices like the “Thigh Master,” “Shake Weight,” and “Ab Circle Pro” made millions, convincing people that fat could melt away right where they exercised.

Today, this myth lives on through social media. Influencers create “10-minute lower belly blasters” routines that promise to slim stubborn areas. The workouts may be legitimate, but the messaging still implies that fat disappears wherever you target it. However, as you will see next, your body doesn’t selectively choose where it burns fat from.

Why Spot Reduction Doesn’t Work

Your body doesn’t burn fat in one area just because you train that area, no matter what that dude with the ripped abs says while performing crunch after crunch. However, Mike T. Nelson, Ph.D., an educator and coach, explains the workings of human physiology.

“When your body needs energy, it doesn’t dip into one tidy ‘love handle’ reservoir only—it pulls from a system-wide network. Fat is stored as triglycerides in adipose tissue and, to a lesser degree, inside skeletal muscle as intramuscular triglycerides. These triglycerides are broken down for use as energy, which enters the bloodstream, explains Nelson.

If you’re still not convinced, you’ll soon be, Nelson warns. “Where that fat comes from isn’t up to you—it’s largely written in your genes,” he says. “Hormones such as insulin, cortisol, estrogen, and testosterone play a role in determining where you store fat and in what order it’s mobilized.”

That’s why some people lose from their face first and others from their hips, despite identical training. However, if you need to address a specific body part, there are steps you can take to enhance its appearance.

The Spot Sculpting Training Method That Does Work

Although you cannot control where you lose fat, you can control where you build muscle, explains Gareth Sapstead, MSc, CSCS, a renowned physique training specialist.

“You can build and shape muscle in targeted areas while losing overall body fat. That’s spot-sculpting—and when done right, it’s the difference between looking “smaller” and looking better,” says Sapstead.

Here’s how it works, according to the trainer.

“Fat loss happens systemically, but muscle growth is local,” Sapstead explains. “You can decide where to build it. Spot-sculpting uses that fact to your advantage. By building muscle in specific regions, you change your body’s visual ratios. You’re not reducing fat from those spots; you’re altering their structure and proportion.”

Sapstead outlines a four-step plan to help you succeed with spot sculpting.

Identify Your Weak Points

What’s missing from your shape? Flat glutes? Narrow shoulders? Soft midsection? Start there. The goal isn’t to “fix” anything — it’s to rebalance and build symmetry.

Prioritize Those Areas in Training Order and Volume

Muscles trained earlier in your session and with more total work get priority for growth.

• Want better glutes? Start with RDLs, hip thrusts, or split squats.
• Need rounder delts? Open with lateral raise or overhead press work.

Train Heavy and for Tension

Spot-sculpting isn’t just isolation fluff. It’s about progressive overload with controlled form.

• Use significant movements like Romanian deadlifts, split squats, presses, and rows.
• Add targeted isolation work where you can create and sustain tension.
• Use tempos, pauses, and a full range of motion to maximize muscle recruitment.

Pair With a Nutrition Strategy That Reveals It

No training method can surpass poor nutrition. A consistent calorie deficit is necessary to lose body fat and reveal the underlying muscle. High protein. Calories kept in check. Performance preserved. When those elements come together, you don’t just get leaner — you get sharper.

Other Training Methods That Work

If you want to lose fat, get lean, and actually see those muscles you’re training, stop focusing only on burning calories in one body part and start doing what works.

Set Up Your Training For Success

Harry Barnes, transformation coach at HB Strength, explains that you’ll look better by training smarter.

“You can’t control which areas lose fat first, but you can create the appearance of a leaner, more athletic body with balanced training. That is, by developing strong shoulders, a thick back, and powerful legs, you’ll create that timeless V-taper shape while keeping volume evenly spread across major muscle groups,” says Barnes.

Training in this way is beneficial for both the body and the soul, says Barnes.

“This approach shifts your attention from nitpicking ‘problem areas’ to celebrating broader progress—a healthful perspective shift that’ll keep you training with self-compassion and purpose for decades,” explains Barnes.

Use Isolation to Sculpt, Not Shrink

You can still do your ab work, glute finishers, and inner thigh moves—but do them to strengthen and shape the muscle, not to melt fat. Use these as accessory work, not your primary fat-burning strategy.

But if you continue to buy into this myth and ignore common sense, here’s what you’re in for.

Possible Outcomes of Training Using The Spot Reduction Method

Believing in spot reduction not only wastes your time but also sabotages your results, motivation, and programming. Here’s what lifters risk by holding onto this outdated idea:

Wasted Time on Ineffective Workouts

If you spend half your workout doing side bends or endless hip abductions expecting to melt fat in one spot, you’re trading real progress for false hope. You’re sweating, yes, but it’s not making a difference in your physique.

Frustration When Results Don’t Show Up

You’re putting in effort, but your problem areas aren’t improving. That gap between effort and results can lead to frustration, inconsistency, or quitting. Believing this myth sets you up for failure from the start.

Reinforced Body Image Struggles

Spot reduction builds on the belief that certain parts of your body are “bad” and must be punished into submission. That mindset fuels toxic training habits and an unhealthy relationship with both movement and your body. Spot reduction is a myth—but smart training, solid nutrition, and consistency are the real deal.

Forget trying to shrink one body part at a time. Train your whole body, fuel it properly, and watch the results show up wherever they’re meant to, everywhere.

Trail running is one of the most effective ways to build real-world fitness when it’s time to take your miles to the woods. Unlike road running, trail running gives you the chance to immerse yourself in nature while presenting new obstacles that city and greenway trails cannot deliver.

Fall creates the perfect entry point. Cooler temperatures reduce fatigue, and softer ground takes stress off your joints. Add in the natural variation of dirt, gravel, and grass, and you have a conditioning tool that challenges your lungs, legs, and coordination in a way the treadmill never will.

As a performance coach, I have seen how trail running develops your “engine” in ways the gym and road running cannot replicate. And as someone who spends as much time as possible outside, whether it’s mountain biking, hiking, or running trails, I know firsthand how potent the mix of physical challenge and natural surroundings can be. You train harder, but you also enjoy the process more.

This beginner’s guide covers exactly what you need to know to get started this fall: the benefits, the essential gear, the joint prep that keeps you healthy, and the workouts that will have you moving with more confidence and control on any trail.

The Real Benefits of Hitting the Trails

Trail running builds endurance while forcing your body to adapt to uneven terrain. Every stride challenges your stabilizing muscles, strengthens your joints, and improves coordination. Over time, this creates a level of resilience that steady road running cannot match.

The mental benefits are just as substantial. Trail running requires focus with every step. You scan the ground, anticipate obstacles, and stay engaged from start to finish. That kind of awareness sharpens your concentration and builds mental toughness.

The most overlooked aspect is one you can’t see. It’s the simple fact that you get fresh air. Not the recycled gym kind, but the real deal. The kind that makes you feel like you should bottle it up and sell it to treadmill runners.

The combination of physical and mental training makes trail running an effective form of conditioning that you don’t typically experience year-round.

What You Need Before You Hit the Dirt

Trail running doesn’t require a garage full of equipment, but the right pieces make a significant difference. Start with shoes. Trail running shoes provide traction, foot protection, and stability that regular running shoes cannot offer on dirt and rocks. Look for a pair with aggressive tread and a secure fit to keep your feet locked in on uneven terrain.

Clothing matters too. Fall weather can swing from cool mornings to warmer afternoons, so dress in light layers you can peel off if needed. Moisture-wicking shirts and a lightweight jacket keep you dry and comfortable. A hat and gloves come in handy on chilly mornings.

Hydration is non-negotiable. Carry a handheld water bottle or a small hydration pack if your runs last more than 30 minutes. Trails often take you farther from easy refill points, and staying ahead on fluids keeps your energy and focus sharp.

As the season shifts, shorter days mean less daylight. A headlamp or small clip-on light is worth the investment if you plan to run early or late in the morning. Seeing the trail clearly helps you avoid hazards and keeps your footing solid.

With these basics, you’ll be set up for a safe and effective trail running season.

Priming & Prepping Your Muscles for the Trails

Trail running demands more from your body than flat pavement. Every stride shifts your weight, changes your angle, and forces your stabilizing muscles to stay active. If your ankles, knees, and hips are not ready, the trail will expose it quickly.

A brief priming routine before you run helps protect your joints and enhances performance. Think of it as flipping the switch for the muscles that keep you steady and strong. You do not need twenty minutes of mobility drills. Five to seven minutes of focused work is enough to get your body ready for the terrain.

Key Areas to Target

• Ankles: Build mobility for smoother landings and stronger push-offs.
• Knees: Reinforce surrounding muscles so they can handle quick adjustments.
• Hips: Improve mobility and stability to keep your stride efficient and reduce stress on your lower back.

Sample Pre-Trail Routine (5–7 Minutes)

1. Ankle Circles & Calf Raises: Loosen your joints and activate your calves.
2. Hip Flexor Stretch with Rotation: Open up your hips and prime your core.
3. World’s Greatest Stretch: Focusing on full-body dynamic mobility
4. Single-Leg Glute Bridges: Engage your glutes and stabilize your hips.
5. Lateral Band Walks: Strengthen hip abductors for side-to-side stability.
6. Single-Leg Balance with Reach: Train ankle and knee stability under control.
7. Pogos: Prepping your muscles and tendons for repeated ground contacts

Take a few minutes for this primer before every trail run. Your body will move smoothly, react more quickly, and navigate uneven terrain with greater confidence.

Beginner Rules for Your First Trail Runs

The trail rewards patience. If you try to go too far, too fast, the uneven ground will punish your joints and burn you out. The smarter play is to build gradually, focus on technique, and let your body adapt to the demands of the terrain. Once you have a rhythm, trail running becomes one of the most rewarding ways to train.

Starting Guidelines

1. Run Once or Twice Per Week: Begin with short sessions of 20 to 30 minutes. Consistency matters more than distance. Aim to increase your running volume by 5 to 10% each week.
2. Use Run-Walk Intervals: Alternate between jogging and walking if you are new to running. Extend your run intervals as fitness improves.
3. Control Your Stride: Maintaining light, even strides gives you more control and reduces the chance of tripping or overstriding.
4. Power Hike Steep Climbs: Save energy by hiking the hills with purpose, rather than trying to sprint every incline.
5. Control Your Descents: Keep your steps short and your core braced when running downhill.
6. Strength Train Twice Per Week: Lunges, step-ups, and single-leg Romanian deadlifts build stability and power that carry over to the trail.

Beginner Workouts That Build Trail Endurance

Once you have the basics down, it helps to follow simple workouts that build endurance, strength, and confidence on the trail. These beginner-friendly sessions are designed to get you moving with purpose while keeping things approachable and accessible.

Trail Intro Run

Format: 3 minutes jogging, 1 minute walking

Duration: 20–25 minutes

Focus: Build comfort on uneven terrain while gradually increasing your time on your feet.

Hill Power Hike/Run

Format: Run uphill for 30 seconds, walk down for recovery

Sets: 5–8 reps

Focus: Strengthen legs, lungs, and mental toughness by tackling climbs with control.

Fartlek Trail Session

Format: Jog easy for 2 minutes, then run hard for 1 minute. Repeat this cycle for 20–25 minutes, using trail landmarks like trees, bends, or hills to stay engaged.

Focus: Develop speed, endurance, and adaptability while learning to change gears on the trail.

Steady Trail Loop

Format: Continuous jog at a controlled pace

Duration: 25–35 minutes

Focus: Improve aerobic capacity and practice maintaining rhythm on dirt, gravel, and grass.

Start with one of these workouts each week. As your endurance and confidence grow, rotate through all four to maintain a balanced and effective training regimen.

Smart Habits That Keep You Safe on the Trail

Trail running offers more freedom than road running, but that freedom comes with added responsibility. The terrain, weather, and isolation of the trails mean you need to prepare before heading out. A few smart habits keep you safe, consistent, and able to enjoy every run.

Safety Guidelines

1. Tell Someone Your Plan: Share your route and expected time with a friend or family member. Use GPS tracking if possible.
2. Start on Beginner Trails: Stick to well-marked routes until you’ve built the necessary skill and confidence.
3. Keep Your Eyes Up: Scan several steps ahead to spot roots, rocks, and dips before they trip you up.
4. Carry Hydration: Bring water for any run over 30 minutes. Trails rarely offer refill spots.
5. Prepare for Low Light: Shorter fall days call for a headlamp or clip-on light if you run early or late in the day.
6. Listen to Your Body: Trails stress your muscles and joints in new ways. Progress gradually and allow time for recovery.

Approach the trail with respect and preparation, and it will reward you with conditioning, resilience, and a deeper connection to the outdoors.