- Trail Running Phone Cases - 25% OFF code: TRAILANDKALE25 -Rokform phone cases
Home Advice

Advice

20 Hacks That helped Improve My Trail Running Performance (Nutrition, Recovery, Gear + MORE)

My 20 tried & tested hacks that helped me improve running performance. Topics include Cross Training, Nutrition, Gear, and Recovery

The Ultimate Guide to Running at Night: Getting Started, Benefits, Staying Safe

The risks of running at night in the dark can be mitigated by having the right gear and exercising good judgement to help you stay safe.

Finding a Balance: Sustaining Happiness & How to Avoid Running Burnout

A happy, balanced lifestyle lets your energy come and go naturally without risking burnout! Click for advice on how to keep running enjoyable.

Is Trail Running Dangerous? How To Stay Safe on the Trails

Animal encounters, ticks and getting lost may be concerns for some trail runners. Find out how to reduce the risks for these and other dangers.

How To Find Trails Near Me? The 5 Best Trail Finder Apps in 2019

Want to know how to find hiking and running trails near you? Here are the 5 Best Trail Finder Apps in 2019 that do just that + MORE!

Ticks and Trail Running: What are ticks AND how to prevent/remove them.

Trail running and ticks: What are ticks AND how to prevent/remove them. All your questions answered in this trail runner's guide to ticks.

Will Trail Running Help With Road Running? Plus A 3-Step Starting Guide!

Discover the benefits of trail running to improve your road running. Also learn how to start trail running including where to run, and what to wear!

How To Clean Trail Running Shoes – 5 Easy Steps

5 quick and simple steps to clean trail running shoes after a wet and/or muddy run. It's easy to clean your shoes and does not require soap.

How To Recover From a Sprained Ankle While Trail Running

Advice From a Veteran Ankle-Sprainer: Tips for recovering from a running-related ankle sprain, and how to stay fit & sane while you can't run.

Essential Trail Running Gear for Unexpected Emergencies

Be prepared for emergencies on the trails: read our list of essential emergency kit to carry with you when trail running or hiking.

Nature and Mindfulness: A Thank You to our Natural World

Then I actually go outside. I breathe fresh forest, mountain or ocean air, and take myself to a place where all I can see, smell, feel and hear, is NATURAL.

Running Terminology: Glossary of Trail Running Terms And Definitions

The definitive A-Z of popular trail running terms - learn popular running terms and definitions, such as ultrarunning, fartlek, MUT, FKT and more...

Speed Training for Runners: The Benefits and How-to Guide

Our detailed yet easy to follow Speed Training 'How-To' Guide. This article will prepare and guide you through your first Interval Training session. Enjoy!

The Freedom of Barefoot Running: How-To Guide

This barefoot running guide is sponsored by Zappos. What is Barefoot Running? If you’ve heard about barefoot running or the use of zero drop running shoes...

What A VITL DNA Test Taught Me

The results of my VITL DNA test have certainly given me some food for thought. I'm considering what changes I can make in my diet to make sure I am getting enough of the right nutrients, as well as rethinking my training approach to tap into that body fat as an endurance energy source.

Mental Tricks To Keep You Running Strong

With our own experience gained over the last 5 years, we have learned that half the battle of finishing any race is the mental challenge. This made us curious about how we can be improving our mental game to allow us to push through those low points during a race.

The Best Vertical Kilometer Races In The World

What are Vertical Kilometer Races, and where are the best places to run one? Here we share our curated list of the best VK races in the World.

How To Monetize Your Blog – Part 1: Affiliate Marketing

How to Monetize your Blog With Affiliate Marketing: This tutorial also applies to starting a fitness, travel or lifestyle blog.

How to Stop IT Band Pain while Running: Exercises That Actually Work

How to Stop IT Band Pain while Running: Exercises That Actually Work! If you get pain on the outside of your knee from running then read on for a solution!

How To Create A Running Blog Like Trail & Kale (Step By Step Guide)

How To Create a Running Blog like Trail & Kale: This tutorial also applies to starting a fitness, travel, fashion or lifestyle blog.

6 Ways Running Improves Mental Health

While you may already know about the many physical benefits running provides, did you know that running improves mental health too? It’s true! Running can do wonders for mental alertness, mood, and even your confidence. It’s never too late to become a runner.

SaltStick Caps: Stop Leg Cramps While Running

When I discover a product that genuinely improves my running performance and joy for the sport, I feel compelled to recommend it to the Trail & Kale Community so that they too can enjoy the same benefits that I do. SaltStick Caps are one of those products.

How to Become a Morning Runner: 4 Tips for Early Morning Workouts

Maybe you’re one of those people who loves to get up early in the morning and exercise. Unfortunately, the vast majority of those who want to become a morning runner have great difficulty making the routine stick. You’ve been there: You work out early for a few days, and you love the way you feel...

How To Stop a Dog Chasing You While Running

I've been bitten twice and chased countless times by dogs. Maybe they smell my cats on me but whatever the real reason, it's very annoying and often scary. By the end of this post, you will have learned the best process for how to stop a dog chasing you while running, and hopefully prevent a bite.

Tips to Enjoy Running in the Cold

Tips to Enjoy Running in the Cold Running in the cold weather can increase the risks of pain and injury. This is particularly the case...

Beginner’s Guide To Trail Running: Keeping It Fun & Simple

We explain the key things you really need to know before running on trails for the first time. The detailed stuff comes later, once you're hooked...

Energy Gels & Alternatives for a Long Run

For all the information on the internet, it is often not clear how to get started using energy gels. Here's some tips on where to start.

How Can I Prevent Muscle Cramps While Running?

How Can I Prevent Muscle Cramps While Running? Good question! Here are 4 Steps to help eliminate cramping

Why Does My Nose Run, When I Run?

Why does my nose run, when I run? Good question! Here's the answer and 5 tips to help you deal with your runny nose whilst you run.

It’s OK to Chill Out

We love to see pictures and hear stories of people out enjoying nature, being active and taking on big challenges and inspiring others. What is life if you're not inspired? However, sometimes, the pressure or need to be active can be a bit overwhelming.

Trail Running With Poles: Benefits, Disadvantages And Advice

A summary of the pros and cons of trail running with poles and some advice on how and when to use them to best effect during training and races.

The Best Real Food for Trail Running

Recommended best real food for trail running from experienced ultrarunners, including tips from Dean Karnazes, the Ultramarathon Man himself.

Declutter Your Life: Trail Runner Lifestyle

Living a modern everyday lifestyle, but doing so with meaning, not becoming overwhelmed and distracted by owning and being responsible for a load of stuff.

Race Day Breakfast: What To Eat Before A Trail Race

What should you eat for your race day breakfast? Read our recommendations for what to eat before a running race or long training run.

The Benefits of Trail Running: Why We Run

The benefits of trail running are numerous - from the obvious fitness gains to completely changing your outlook on life. Here's why we love trail running.

Stop Getting Shin Splints From Running

What to do if you are a runner suffering from shin splints, and, most importantly, how to stop getting shin splints from running - for good.

Benefits of a Running Streak: Accelerated Fitness Gains

Benefits of a running streak to improve your running and not just end up over-trained. I've interpreted the run streak principle differently to the masses.

Running Your First Trail Race: 10 Tips For A Great Race

Are you looking for advice on running your first trail race? Whether it's a first trail 10k or first trail marathon, in this post we...

Shoes For Trail Running in 2019: What Shoes Are Best For Different Types Of Trail?

How do you choose the best shoes for trail running? These are the main types of trail you'll encounter and which shoes work best on the different terrain.

Treat Running Blisters: A How-To Guide

Here's how I treat running blisters when I am unfortunate enough to get one during a run. How to treat running blisters during a run Firstly,...

What To Pack For Trail Running: The Essential Guide

How do you know what to pack for trail running? Read our guide covering the essentials and optional extras to carry on a trail run.

Trail Running Advice: From Our Runner Interviews Series

A selection of the best trail running advice from our trail runner interview series - interviews with inspiring trail runners from around the World

Stop Getting Blisters From Running: A How-To Guide

Helen's top tips and advice on how to stop getting blisters from running, in particular, how to stop getting blisters from trail running.

Trail Running and Mindfulness

Trail running and Mindfulness go hand-in-hand. Here's how I get to that special state of being mindful while out running on the trails.

Inspiration For 2017 Trail Running Race Ideas & Adventures

Here's our round up of 2016's races - perhaps you may find some ideas or inspiration in these for your 2017 trail running adventures?

Slow Dance – David L. Weatherford

This poem beautifully, yet indirectly describes one of the most important reasons why I love trail running, and it's probably the same for a lot of you too.

Being a plant-based runner

We are plant-based runners, mostly vegetarian, occasionally eating dairy, fish and meat, only from sources we can trust. This is why... Plant-based trail runners As having a...

What to pack for a Mountain Marathon: Matterhorn Ultraks

Check out our first video blog! We have wanted to start vlogging for a while, but waited until we had the right kit to...

Why I choose Soft Flasks to carry water on long runs

Over the last year or so I have tried out a variety of combinations of hydration bladder systems, hard water bottles and soft flasks, in...

Being grateful for past running injuries

UPDATED: 15 JUNE 2018 - Running injuries are rubbish. Whether it's shin splints, ITB pain or something else, they can put you out of action,...

How to balance working full time and finding time to run

When having a 'traditional' training plan doesn't work for you and you need to find time to run. We both work full time and have...

Blisters on the ball of my foot: caused by gait, not shoes

I used to suffer from awful blisters because of how I ran. This is how I overcame them and went on to run marathons and ultra-distances with not a blister in sight.

Keeping fit while working away

Maintaining a balance and keeping fit while away from home is difficult: without access to your usual facilities, having your evening dinners (and often...

Wearing calf guards can help with shin splints

Here's why I often wear calf guards for running on paved surfaces: because I found that wearing calf guards can help with shin splints, both preventing them and reducing pain when you have them.
Receive our Newsletter

Receive our Newsletter

Enjoy first class Trail Running, Hiking & Adventure Inspiration, delivered straight to your inbox.

Welcome to the Trail & Kale Community! Please check your email to confirm your subscription.