Let me take you back to my first trail run. It was a mix of adrenaline and nerves, with a dash of excitement thrown in.
I had been running on roads for a while, but stepping onto that trail felt like a whole new world.
The terrain was uneven, the path unpredictable, and suddenly, I wasn’t just worried about finishing—I was worried about falling, spraining an ankle, or even getting lost.
Trail running is nothing like road running.
On roads, you know what to expect. But on the trail, every step feels like a leap into the unknown.
I remember thinking, “What if I trip on that rock? What if I run off the trail and get lost?”
These were the fears I had to face. But here’s the thing: trail running isn’t about overcoming those fears all at once.
It’s about facing them step by step.
The more I ran, the more I realized it’s not about speed or avoiding falls.
It’s about adapting to the environment and embracing the challenge.
And let me tell you, that’s something I’ve learned time and time again.
Let me try to ease some of your trail running fears – assuming that you have more than a few.
1. The Fear of Falling on the Trail
Let’s talk about one of the biggest fears in trail running—falling. And guess what? You will fall. It’s part of the game.
Whether you’re just starting or have been running trails for years, falling happens.
But the good news is: falling doesn’t have to be a big deal. In fact, every time you fall, you get a little better.
When I first started, I’d panic every time I saw a loose rock or hidden root.
My heart would race just thinking about tripping. But over time, I learned the key is to keep your steps light and quick.
The faster your cadence, the quicker you can react to changes in the trail, whether it’s a rock or a bump.
Now, I don’t panic when I trip. I’ve learned to roll with it—literally.
Tucking your chin and rolling over your shoulder is a lifesaver when you fall.
I know it sounds dramatic, but trust me, it works. The more you fall and get back up, the more you realize that falling is just part of the experience. And each fall helps you become a more confident runner.
Here’s how to handle this the fear of falling while trail running:
- Quick cadence: Keep your steps light and quick. Here’s your full guide to trail running form.
- Look ahead: Don’t just focus on the ground. Keep your eyes on the trail ahead of you.
- Tuck and roll: If you do fall, protect your body by rolling over your shoulder.
2. Managing the Fear of Getting Lost
Let’s not sugarcoat it—getting lost on a trail can be scary, especially if you’re in unfamiliar territory.
I made the mistake early on of thinking I could just wing it and rely on my instincts.
That landed me in some nerve-wracking situations.
Now, I always plan ahead. I research the trail, make sure I have a physical map, and download GPS apps just in case.
That simple preparation takes away a lot of the stress.
I also make it a point to stick to well-marked trails when I’m still building confidence. Starting with loop trails—ones that bring you back to the same spot—helps, too. That way, you can’t get too lost.
Running with a buddy also helps ease the fear of getting lost. If you’re feeling nervous, grab a friend or join a running group. There’s something comforting about having someone with you, especially when you’re new to trail running.
Here’s how to avoid getting lost on trails:
- Research the trail before you run.
- Use a map and a GPS app (download offline maps just in case).
- Stick to well-marked, looped trails when starting out.
3. The Fear of Wildlife Encounters
Wildlife encounters on the trail can be pretty unsettling. I get it—when you hear something rustling in the bushes or see shadows moving ahead of you, it’s easy to panic. I’ve been there myself, like the time I stumbled upon a group of wild boars on the trail.
It was intense.
But here’s what I learned: most animals don’t want anything to do with you.
Honestly, they’re probably more scared of you than you are of them.
During that wild boar encounter, I froze for a second, but then I remembered something: make some noise. So, I started clinking rocks together, and to my surprise, the boars ran off immediately.
This is one of the best pieces of advice I can give you when it comes to wildlife fears—make your presence known.
A simple “Hey, boar!” or even just talking to yourself can help you stay calm and alert the animals you’re there.
If you do have a wildlife encounter, here’s the rule: stay calm and give them space.
Back away slowly without turning your back, and they’ll likely move away. In areas where animals like bears are a concern, it’s smart to carry bear spray and keep it easily accessible. It gives you extra peace of mind, and that confidence will help you enjoy the trail more.
Here’s how to handle wildlife while running:
- Make noise (talk, sing, or shout).
- Carry bear spray if needed.
- Back away slowly if you encounter an animal.
- Stay calm—most animals just want to avoid you.
4. The Fear of Running Alone in Remote Areas
Running solo on remote trails can bring up some real anxiety.
I’ve definitely been there. When I first started trail running, I was nervous about being alone out in the middle of nowhere, especially if something went wrong.
But over time, I came up with a few tricks to handle that fear.
One of the most important things I do now is always let someone know where I’m running and when I plan to be back. That way, if anything happens, they know where to start looking for me.
I also carry my phone, fully charged. If I’m running somewhere more isolated or at night, I bring a flashlight or headlamp to help guide my way.
The other part of staying safe is staying aware of your surroundings.
I’ve learned to trust my instincts. If something doesn’t feel right, I don’t hesitate to turn back or change my route. Running solo doesn’t have to be scary as long as you’re prepared and stay alert.
My best advice:
- Always tell someone your route and expected return time.
- Carry your phone with emergency contacts.
- Stay alert and trust your instincts.
- If you’re unsure, run with a group for added safety.
5. The Fear of Running in Adverse Weather
Running in bad weather is another common fear. Whether it’s rain, fog, or extreme heat, the idea of running in less-than-ideal conditions can really mess with your mind.
When I first started trail running, I was afraid of the rain—I didn’t want to slip or hurt myself, and I worried that the trail would get too muddy and dangerous. But over time, I learned to embrace the elements instead of fearing them.
For rain, I learned that it’s all about footing.
The trails can get slippery, but with shoes that have good grip and traction, you can reduce your chances of slipping.
I also adjust my pace in rainy conditions, knowing that the wet trails will naturally slow me down. Taking smaller, more controlled steps helps me feel safer on rainy runs.
When it comes to heat, preparation is key.
I’ve run in some seriously hot conditions, and I know how quickly things can go south if you’re not careful.
Now, I always carry plenty of water and electrolytes, and I make sure to wear light-colored clothes to help stay cool. Running early in the morning or late in the evening helps me avoid the hottest part of the day.
For foggy conditions, I don’t let it throw me off.
Sure, it’s a little spooky not being able to see clearly ahead, but staying calm and using a headlamp or flashlight to guide me through keeps me steady.
The fog might make the trail feel more mysterious, but as long as you take your time and maintain a steady pace, you can get through it just fine.
Here’s how to manage adverse weather while running:
- Rain: Wear shoes with good traction and take smaller steps.
- Heat: Hydrate and wear light clothing. Run during the cooler times of the day.
- Fog: Stay calm, use a headlamp, and take your time.
6. Fear of Snakes and Other Wildlife (Including Fear of Bites)
Let’s be honest—snakes can be pretty freaky.
The thought of stepping on one, or even just seeing one on the trail, can definitely make you hesitate.
I get it, I’ve had my own close calls. I remember one run where I nearly stepped on a rattlesnake—coiled up right on the edge of the trail. My heart was racing, I froze for a second, and then it was gone. Just like that.
Here’s what I’ve learned: snakes are usually just as freaked out by us as we are by them.
They’ll often slither away as soon as they hear or see you coming.
The key is learning about the local wildlife—especially snakes. If you know their habits, what to do if you encounter one, and how to react, that fear can turn into confidence.
I carry a whistle and sometimes a basic snakebite kit, just in case. But honestly, if you give them space, they’ll usually just move on without a problem.
Here’s how to stay safe:
- Learn about the snakes in your area.
- Carry a snakebite kit or basic first-aid supplies.
- Use a whistle to alert wildlife of your presence.
- Stay calm—most wildlife, including snakes, wants to avoid you.
7. Fear of Losing Signal and Being Unable to Contact Help
There’s nothing quite as unsettling as realizing you’re deep in the woods, and your phone has no signal. I’ve been there, and it’s a real fear. What if something goes wrong, and you can’t get help?
To ease this anxiety, I always take steps to stay connected.
I download offline maps for every trail I plan to run.
I also carry a satellite communication device like the Garmin InReach. It gives me that extra layer of security, even if I’m out of range. And I always let someone know my route and expected return time, just in case.
My best tips:
- Download offline maps ahead of time.
- Carry a satellite device like the Garmin InReach.
- Share your route with someone before heading out.
8. Fear of Slower Times and Feeling Out of Shape
Trail running isn’t about speed; it’s about enjoying the experience.
The terrain can be unpredictable, and it’s natural to feel like you’re moving slower than usual. But here’s the truth: that’s totally okay. When I first started, I struggled with feeling like I was too slow.
But over time, I’ve learned to embrace the slower pace. Trail running isn’t a race—it’s a journey.
Instead of focusing on pace, I focus on how much time I’ve spent or how far I’ve gone.
The slower pace gives me more time to appreciate the surroundings and focus on my form. Plus, every step—no matter how slow—is still progress.
My best advice?
Forget about speed. Focus on enjoying the trail, the views, and your personal journey. Whether you’re running for 30 minutes or a few hours, it’s the experience that matters most.
9. Fear of the Dark (Night Running)
I get it—running in the dark can be a little intimidating, especially on unfamiliar trails. But after a while, I started to enjoy it. The key is having good lighting and being ready. A solid headlamp makes all the difference.
I use a headlamp with enough brightness to light the trail and avoid that “tunnel vision” feeling. I started by running at night on trails I knew well, and as I got more used to it, the fear just faded.
Here’s how to handle it:
Start running at night on familiar trails, and get yourself a headlamp with plenty of power. The more you practice, the more confident you’ll feel.
10. Fear of Heights (Cliffs or Steep Trails)
High-altitude trails or steep drops can definitely mess with your head. I’ve been there—those narrow, high trails where it feels like you could slip any moment. But over time, I learned to take it slow, focus on my footing, and trust the trail.
Manage this fear by:
If you’re nervous, start with smaller hills and work your way up to bigger ones. Take your time, watch your steps, and trust yourself. With every trail, you’ll feel more confident.
Conclusion: Feel The Fear And Do It Anyway
Trail running is one of the most rewarding sports, but it’s also full of challenges. From the fear of falling to running into wildlife, it’s totally normal to be a little scared. But don’t let that stop you. The key is to be prepared, stay aware, and take the journey one step at a time.
Every time you face a fear—whether it’s falling, getting lost, or running into wildlife—you grow stronger, more confident, and more capable.
Remember, nobody’s perfect.
Trail running isn’t about getting everything right—it’s about pushing yourself and enjoying the ride. Whether you’re running solo or with a group, the more you face your fears, the less they’ll control you.
Running trails is all about adventure, and the only way to enjoy it fully is to face your fears and turn them into opportunities to grow.
So, the next time fear starts creeping in, just remember: you’ve got this.
Lace up your shoes, hit the trail, and embrace the journey ahead. It’s not about avoiding fear—it’s about running with it.
Keep Running Strong,
David D