Trail running is not only a great way to see New Zealand’s outdoors, it demands physical performance, mental agility, fortitude and perseverance. From coastal paths to rugged alpine trails, NZ’s diverse terrain caters to runners of all abilities. To make the most of your trail running experience, it's essential to choose the right track, prepare adequately, and prioritise safety.
Watch and learn what to pack for a trail run
Choose Your Track
NZ is a trail runner's paradise, with countless tracks to explore. Whether you’re seeking a leisurely run through native bush or a demanding mountain ascent, there’s something for everyone. Each track requires different levels of fitness, equipment and planning, so it’s important to choose wisely.
Consider your ability, skills and fitness.
Think about how long it will take you.>
How will you get there?
How will you get help if something goes wrong? Will there be cellphone coverage in the area?
What is the terrain like? Will there be river crossings or bridges? Will the terrain be slippery and/or steep?
Find out more about choosing a suitable track in our Trip Planning section. Use our Plan My Walk trip planning tool to get detailed descriptions of over 1,850 tracks around the country. DOC Visitor Centres and isites are another excellent source of local track information.
Get Yourself Ready
Proper preparation is vital for an enjoyable and safe trail run. Before heading out, make sure you:
Check the weather: Trail conditions can change quickly. Stay up to date with the latest forecast and any weather warnings on Plan My Walk. If the weather looks bad, you may need to change your plans.
Understand the track: Study the route, including the distance, elevation gain and potential hazards, such as river crossings or exposed sections, and assess whether you have the necessary skills for the track. If you don’t have river crossing skills and experience, choose a track that has bridges instead.
Start small: If you are new to the sport, it pays to do short routes nearby with easier terrain and build up your strength, stamina and experience before you try a longer trip.
Tell someone your plans: Share your route and when you expect to be back with a friend or family member.
Train: Tailor your training to the track’s demands. Include hill work, technical terrain and endurance runs to prepare your body for the challenges ahead.
Consider a coach: A coach will set you up for success, including developing a proper running technique, particularly for mountainous or steep terrain.
Get a friend to join you: Running with a friend allows you to learn from each other and provides support if something goes wrong. If you’re a beginner, a solo trip is a massive undertaking.
Have a plan B: Things don’t always go to plan, so develop a contingency plan before you go, such as what you’ll do if you get injured or the weather turns unexpectedly.
On the day of your run, get ready for the challenge ahead with a warm up, including some gentle stretching and light dynamic exercises. Ensure you have a decent meal before you set off and you know how to manage your nutrition and hydration whilst you’re out there.
Travelling light has its benefits when it comes to moving faster along a trail, but there are certain essentials you need to take in case something goes wrong, such as getting lost, delayed or injured.
Trail running is as much about enjoying the journey as it is about reaching your destination. Here are some tips to ensure a successful outing.
Be aware of the weather: Watch for any unexpected changes in the weather. If the conditions change, you may need to change your plans. Learn more about weather here.
Pace yourself: Last the distance and conserve energy for the return trip by taking short, regular breaks to hydrate and refuel.
Stay alert and focused: Keep an eye on the trail for obstacles, such as roots, rocks or sudden drops. Don't take unnecessary risks and be careful with your footing to avoid injury.
Stick together: If you’re going with someone else, try to stay within sight of each other, wait for each other at track junctions and check in along the way to see how everyone is doing. It’s recommended to put the most experienced person at the back of your group.
Listen to your body: If you feel fatigued, dizzy or in pain, take a break or turn back if necessary.
Check your progress: Are you running late? When will it get dark? Do you know where you are on the track? If things aren’t going to plan, consider your plan B and turn back if required.
Monitor rivers: If river levels rise and it’s not safe to cross, take an alternative route or use your emergency shelter and wait it out until the river drops.>
Manage your body temperature: Add or remove layers to avoid overheating and adjust your pace as you need. Hydration is key for maintaining a cooler body temperature. When you stop to rest, put on an extra layer as you will cool down quickly.
