Thinking about making the leap from road running to trails? You’re not alone — and according to Dr. Alyssa Olenick of The Hybrid Lab, the transition doesn’t have to be intimidating or complicated. In just over 13 minutes, she breaks down the essentials every new trail runner needs to know before lacing up on dirt.
Start Slower Than You Think You Need To
Trails are not roads, and your road pace means nothing out here. Elevation changes, technical terrain, and uneven footing demand more energy and focus than flat pavement — so give yourself full permission to slow down, hike the hills, and let go of your GPS pace entirely. Your effort, not your speed, is the real metric on trails.
Hiking Is Not Cheating — It’s Strategy
One of the biggest mindset shifts for road runners is accepting that hiking uphill is not only okay, it’s smart. Even elite ultrarunners power-hike steep climbs because it conserves energy for the long haul. Embrace the hike-run approach from day one and you’ll run stronger, longer, and with far less burnout.
Gear Doesn’t Have to Be Complicated Right Away
You don’t need to drop hundreds of dollars on gear before your first trail run. A pair of trail shoes with some grip is the most important upgrade from road runners, but beyond that, start simple. As you explore longer and more technical routes, you can layer in hydration vests, trekking poles, and other tools gradually.
Pay Attention to the Trail, Not Your Watch
Trail running demands presence. Roots, rocks, creek crossings, and sudden grade changes require your eyes on the ground and your mind in the moment — which is honestly one of the best parts of the sport. Put the watch on a simple time-based effort and let the trail do the rest.
Find Your Local Trails and Just Start
The best trail run is the one you actually go on. Start with well-marked, beginner-friendly trails in your area, go with a friend if you can, and build your confidence before tackling longer or more remote routes. The trail running community is welcoming, and the only way in is to show up.
If Dr. Olenick’s episode sparked something in you, it’s time to act on it. Here in South Texas, we’ve got incredible trail systems waiting to be explored — and the Bexar Country community is ready to run them with you. Tag us in your first trail run, share your muddy shoes, and let’s keep building a trail culture that’s as wild as the terrain we love.
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