Trail running often seems complicated from the outside.
Shoes, poles, backpack, vest, glasses, watch – the list of supposedly necessary equipment is long. Very long…

The good news:
You need significantly less than many people think.

This article is not about high-end gear or perfect setups, but about what really matters outdoors – especially for beginners, but also for anyone who wants to keep their setup deliberately lean.

First things first: Less is more

Especially at the beginning, it's easy to get overwhelmed by equipment.
In trail running, this is truer than ever:

Equipment should support you – not keep you busy.

Anything that bothers you, distracts you, or makes your running heavier is ultimately a disadvantage. So think carefully about what you really need on your runs and always try to travel as light as possible. Trail running quickly reveals that it's less about perfect equipment and more about understanding the terrain, movement, and exertion. Newcomers should first understand what trail running is all about .

Trail running shoes – the only real must-have

If there's one thing you shouldn't skimp on, it's your shoes.

Do I need trail running shoes right away?

Not necessarily.

• On easy paths, forest or field trails, normal running shoes are often perfectly adequate.
• When things get technical (scree, steep climbs, wet roots), trail running shoes make sense.

For high alpine terrain, you can even use light, low-cut hiking shoes at first.

What should you pay attention to?

• No Gore-Tex: unlike with hiking boots, I'm absolutely not a fan of waterproof materials in trail running shoes. They're heavier and less breathable. Even with the best shoes, your feet will get wet in the rain or on wet trails anyway. The advantage of breathable shoes is that they dry relatively quickly.
• Good soles: Vibram or similar rubber compounds offer significantly more grip and provide stability and safety during your runs. There are many different tread patterns for various uses. It's best to get advice from a specialist retailer and choose a sole pattern that suits your usual terrain (more dirt/mud, more alpine and rocky, more gravel, etc.).
• Fit before brand: I know the feeling. Buying your first trail running shoes is often based on design and brand image 😅 . But every brand has a different fit, and blisters can ruin any run. So try on several brands and choose based on fit, not design. Then invest a few extra euros in good running socks, and you'll really enjoy your runs!

Money-saving tip:
Previous year's models are often significantly cheaper. Simply search by version number (e.g., V7 instead of V8). You can sometimes find very good, lightly used running shoes for a fraction of the price on classified ads. So, if you're willing to compensate for the hygiene issue with some disinfectant spray, you can often save 50-80%.

Running vest or running belt?

For longer runs (from about 2 hours) you need storage space.
The question is: How much – and in what form?

Running backpack

• A volume of 5–15 liters is sufficient for many runs.
• Space for a jacket or additional layers of clothing, a first-aid kit, water, and snacks.
• Perfectly fine for beginners.

Running belt

• Perfectly adequate for short runs and especially for training runs.
• Affordable, exceptionally lightweight, yet with room for a water bottle, keys, money, and snacks.
• Limited storage space.

The longer and more demanding your runs become, the more important a solution becomes that distributes weight evenly and sits stably . What's crucial is not just the volume, but how stable and close to the body the weight is carried. This is precisely why it's worthwhile to understand what a running vest actually is and what it's designed for.

Bottles or hydration bladders

Soft flasks/flexible water bottles

• Lightweight and easy to refill
• The bottle's volume adjusts to the fill level.
• Very space-saving and easily transportable
• comfortable to wear

Two 500ml soft flasks are sufficient for many runs of up to about two hours and distribute the weight evenly. On most longer runs, there are plenty of opportunities to refill along the way.

Hydration bladder

• Useful for very long runs or in remote areas
• larger water supply
• Less refilling required

How much and when you should drink depends heavily on the duration, intensity, and conditions of your run. That's precisely why a conscious understanding of hydration is so important when running .

Walking sticks – helpful, but not essential

On long climbs or with significant elevation gain, trekking poles offer real relief. Sports literature suggests they can reduce the strain on muscles and joints by approximately 25%, which is an absolute game-changer on longer tours.

But:

• You don't need carbon poles to get started.
• However, I definitely recommend using poles with a folding system so you can attach them to running vests or belts.
• Avoid buying trekking poles. Their ergonomics make them only partially suitable for trail running.

Nice to have – but not essential

Clock

“If it's not on your Garmin, it didn't happen 😉 ” For most runners, a watch from Garmin, Polar, etc., is an essential companion that displays and records key performance indicators like heart rate, pace, etc. More expensive models also navigate you flawlessly through even the most remote routes. Super practical, but unfortunately not exactly cheap. Definitely not a must-have for beginners. Pace is secondary when running off-road anyway, and apps like Strava on your phone are perfectly adequate for navigation to start with.

Glasses, hat & gadgets

Many things related to trail running fall into the category of "nice to have".
They are not strictly necessary – but depending on the conditions, they can make the run significantly more pleasant.

Headbands are a good example of this.
They protect your ears from wind, keep your head warm, and absorb sweat. This prevents sweat from running into your eyes during climbs or longer rides – a small difference that makes a big difference in the long run.

Sports hats can be important in winter to prevent your head from getting cold. Especially in windy conditions or during long runs in the mountains, the body loses heat quickly through the head. If in doubt, though, an old winter hat will do.

Glasses are especially useful in strong sunlight or on open trails. They protect the eyes from glare, wind, dust, and insects.

For everything else:
There is a wide range of equipment available for trail running.
If a gadget is fun for you, makes your run more comfortable or safer – go for it .
It's not essential. What's crucial is that you can concentrate on the run and not let your equipment restrict you.

Whatever should be included

Regardless of brand or setup, there are a few basics that should be included in every trail run:

Water & Food

• They don't have to be gels.
• Water and simple snacks (bars, bananas, dried fruit) are perfectly sufficient. I'm a huge fan of date bars. You can get them cheaply at discount stores; they consist only of dates and therefore have a lot of fructose.
• Lack of energy is not only unpleasant, but can also be dangerous.

Warm clothing

Especially in high mountains:

• additional layer
• rain jacket
• (if necessary) emergency blanket

This isn't specific trail running gear – hiking gear serves the same purpose. However, it's often heavier and doesn't pack down as small.

Mobile phone & cash

In the mountains, you should always take your mobile phone with sufficient battery power.
Having some cash on hand is also never a bad idea, to refill your bottles in mountain huts or to reward yourself with a Kaiserschmarrn after the tough climb.

But even the best gear is of little use if it's disorganized or poorly distributed. The crucial factor is how you pack your running vest so that it supports you and doesn't hinder you.

Conclusion: What do you really need?

To be honest, you need the following to get started:

• matching shoes
• Water
• some provisions
• a carrying system to transport everything comfortably

Everything else will come with time – or not at all.

Trail running thrives on freedom, not on perfect equipment.
The simpler your setup, the more relaxed your run.