Hit the Trails: A Beginner’s Guide to Trail Running

Looking to trade the treadmill for towering pines or swap city streets for scenic mountain paths? Trail running is gaining popularity as more fitness enthusiasts discover the joy of running off-road. With its combination of physical challenge, mental clarity, and stunning landscapes, trail running offers something road running simply can’t.

Whether you’re a seasoned runner curious about the trails or a beginner eager to explore, here’s what you need to know to get started safely and confidently.

What Is Trail Running?

Trail running involves running on natural, unpaved surfaces — from flat dirt paths and gravel roads to rugged, root-laced trails with steep climbs and rocky descents. It engages different muscles than road running, particularly those in the core, feet, and ankles, and demands more balance, agility, and mental focus.

Trail Running Basics: What to Bring

• Trail Running Shoes: Look for good traction and protective features.

• Moisture-Wicking Clothing: Lightweight, breathable layers help manage changing temperatures.

• Hydration: Handheld bottles or hydration vests keep you fueled.

• Navigation Tools: Use offline GPS apps or a map and compass for unfamiliar routes.

• Sun Protection: Hat, sunscreen, and sunglasses are musts—even on cloudy days.

• First-Aid Kit: Include basics like bandages, blister pads, and wipes.

• Small Pack (Optional): Great for long runs or remote trails.

Trail Tips for New Runners

• Start Short & Easy: Choose trails with minimal elevation gain and good signage.

• Walk When You Need To: Hiking steep sections is common and smart.

• Watch Your Feet: Keep an eye out for rocks, roots, and slippery patches.

• Shorten Your Stride: Small steps help maintain balance.

• Check the Weather: Conditions can change quickly, especially on forested or mountain trails.

• Tell Someone: Always share your route and ETA with a friend.

• Leave No Trace: Take everything out that you bring in and stick to marked trails.

Top Local Trail Running Spots in York & Lancaster Counties

These areas are home to several excellent beginner-friendly trails:

York County

• Kings Mountain State Park (Blacksburg, SC)
  Just northwest of York, this park features wooded trails with moderate elevation changes. The Kings Mountain Hiking Trail (16 miles loop) is popular with trail runners, but beginners can stick to shorter sections.

• Riverwalk Trail (Rock Hill, SC)
  A scenic, partially paved and gravel path that winds along the Catawba River. Perfect for beginners who want to ease into trail running while enjoying a waterfront view.

• Anne Springs Close Greenway (Fort Mill, SC)
  This 2,100-acre nature preserve offers more than 40 miles of trails ranging from flat, wide gravel roads to wooded singletrack. Day passes are affordable, and maps are provided at the entrance.

Lancaster County

• Landsford Canal State Park (Catawba, SC)
  Home to the largest known stand of rocky shoals spider lilies in the U.S., this park offers several short, scenic trails along the Catawba River. Ideal for a relaxed trail run with gorgeous views in the spring and early summer.

• Andrew Jackson State Park (Lancaster, SC)
  Features a 1-mile nature trail loop and a larger 3.5-mile loop, both suitable for beginners. Gentle terrain and historical features make this a great trail for newer runners.

• Twelve Mile Creek Trail (Indian Land, SC)
  A lesser-known trail that runs along the NC/SC border, offering wooded terrain and gentle hills. It’s great for locals looking for a peaceful, well-shaded run.

Lace Up and Get Out There

Trail running is more than a workout—it’s a journey into nature, a stress reliever, and a chance to explore the Carolinas’ natural beauty. Start small, gear up smart, and most importantly, enjoy the journey.