Trail advice you can rely on

Welcome to our outdoor adventure tips, and trail advice section. Here you will learn things like how to improve your running form, how to prevent injuries, how to stay safe in the mountains, gain access to ultra marathon training guides, and SO MUCH MORE!

Trail Marathon / 50K Training Plan + ULTRA RACE GUIDE

The ULTIMATE FREE trail marathon & 50K training plan + race guide. Learn how to 1) Create a training schedule 2) What to eat 3) Recovery 4) Secret race tactics!

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On Cloud Review: The Best Selling On Cloud Shoes For Lifestyle & Running [Cloud 5]

2022 UPDATE: In this On Cloud review [Cloud 5], you'll learn how they perform for running & as a daily lifestyle shoe. Are they really the best On's? Find out why I believe the are!

The Best Running Headlamps For Trail Running & Hiking

[Buyer's Guide 2021] This best headlamps for trail running, ultrarunning, and hiking guide will help you find the best headlamp for your requirements & budget!

Best On Running Shoes Ranked With Reviews: Ultimate On Clouds Buying Guide

Welcome to the ULTIMATE On Running shoes buyer's guide, complete with reviews + rankings of the best On running shoes available | YES, I've reviewed them all!

On Cloud Waterproof Review [On’s Weatherproof Lifestyle Shoes]

The On Cloud Waterproof is a really versatile running shoe for active people in urban environments, crafted to keep your feet dry on rainy days.

Stargazing for Beginners: The Ultimate Guide [Telescope Not Required]

Learn when, where and how to stargaze, PLUS the best gear & apps for stargazing. This Stargazing for beginners guide doesn't require a telescope.

How To Recover From Achilles Heel Pain: A Runner’s Guide To Fixing Achilles Tendinitis

How to recover quickly from Achilles heel pain and get back running, including exercises, shoes, stretches and tools to fix Achilles Tendinitis.

A Guide To Running at Night: How To Start, Gear Needed, Safety Tips

With a little preparation and the right gear for running at night, those night runs may just become your favorite part of the day.

Trail Running for Beginners: How To Start Trail Running

This trail running for beginners guide includes how to trail run, the gear required to progress, how to find local trails, trail running tips, & much more!

How to prevent muscle cramps while running

What causes those painful running cramps in your calf (or other leg muscles) and my tried-and-tested tips to prevent muscle cramps while running.

How long does it take to run a mile? Let’s Answer That Now.

If you're asking the question 'how long does it take to run a mile,' or perhaps how fast you can run a mile yourself, consider these factors first.

Trail Marathon / 50K Training Plan + ULTRA RACE GUIDE

The ULTIMATE FREE trail marathon & 50K training plan + race guide. Learn how to 1) Create a training schedule 2) What to eat 3) Recovery 4) Secret race tactics!

The Importance Of Getting Out Into Nature: A Thank You to our Natural World

The importance of getting out into nature, having a positive influence, and benefits of green exercise. Thank you Nature Conservancy for your work.

10 Healthy New Year’s Resolution Ideas For Fitness & Wellness Gains

Check out our list of the best healthy New Year's resolution ideas for setting some great health, wellness or fitness-related intentions this year.

5 Simple Ways To Make Outdoor Adventures More Sustainable

5 practical ways to enjoy more sustainable outdoor adventures, from choosing outdoor gear for hiking & camping to practicing mindfulness and learning in nature.

How To Run Faster, Build Endurance, Fuel On The Go, and Recover More Quickly

These 20 running performance hacks will teach you how to run faster, increase your stamina, fuel on the go, recover faster + more!

Hiking For Beginners: 10 Essential Hiking Tips and Hiking Gear Checklist

The hiking for beginners guide, including the 10 essential tips to know before you start hiking, what to wear and bring, including a FULL GEAR CHECKLIST.

6 Reasons You Get Lower Back Pain When Running (And How To Prevent It)

Why we runners can experience back aches from running, how to stop it and ultimately how to do as much as possible to prevent it from happening again.

Foot Care for Trail Runners: 8 Ways To Look After Your Feet

Is running bad for your feet? Not if you look after them. Our guide to foot care for runners shares 8 easy ways to care for your feet and keep them healthy.

10 Self-Improvement Ideas [for Runners and Outdoor Enthusiasts]

Practical self-improvement ideas to grow your skills, improve your running and knowledge of the outdoors, ready for future outdoor adventures in 2021.

Why You Fall Over Trail Running… and How to Avoid Tripping

Here are the common reasons why you may fall over trail running (or fall over when running in general) and how to reduce your chances of tripping.

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

Welcome to our detailed yet easy to follow speed training for runners 'how-to' guide. This article will prepare and guide you through your first Interval Training session. Enjoy!

5 Ways to Improve Running Form and Prevent Running Overuse Injuries

How to improve running form and reduce running overuse injuries, including ITB pain, low back pain, shin splints and blisters cause by poor technique and gait.

The Best Motivating and Inspiring Running Quotes: Endurance Athletes, Explorers and Adventurers

Our favorite inspirational running quotes to provide motivation for your run training, from your first 5k to a marathon or ultramarathon.

4 Ways To Run With Someone Slower Than You (Or Faster Than You)

How do you run with someone slower or faster than you and both still get a workout? Here's 4 ways to run with a friend or partner when you have different paces.

5 Very Good Reasons Why You Should Take Your Phone Running

If you take your phone running, it is important to protect it. Here are the reasons why you should take your phone running, and some may not be that obvious.

10 Productive Low-Cost Things To Do While Social Distancing during Self-Isolation

We're sharing our list of productive low-cost things to do while social distancing that you can do in and around your home and actually enhance your life.

REI Force Of Nature: How REI is inspiring and Encouraging Women in the Outdoors

What is REI's Force of Nature Campaign? The outdoors has always been there for us all to go out and explore. But how many women...

Is Trail Running Harder Than Road Running? Is It Better For You?

Is trail running harder than road running? Is trail running better for you than road running? In this post we explain the pros and cons.

8 Health and Fitness New Years Resolutions for 2022

8 health and fitness New Year's resolutions that will motivate you to become the best version of yourself in 2021, with a focus on a practical, balanced lifestyle.

5 Tips For Keeping Feet Warm on Winter Hikes & Everyday Adventures

Having cold feet is not pleasant, or great for the joints. Here are my top 5 tips for keeping your feet warm during winter hikes.

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.

Ticks On Humans: The Risks & What Hikers & Runners Need To Know To Prevent Tick Bites

All hikers, backpackers and trail runners should know what ticks are, what tick bites look like, the risks & how to prevent and remove ticks from people & dogs.

Will Trail Running Help 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.

A-Z 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...

The Freedom of Barefoot Running: How-To Guide

What is Barefoot Running? If you’ve heard about barefoot running or the use of zero drop running shoes before, then you’ve probably also learned that...

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.

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.

Why I Take SaltStick Caps With Me On Every Long Run

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...

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.

What To Eat Before Running | The Trail & Kale Guide

What to eat before running in the morning before a run or race, and tips to ensure you stay energized. We also cover what NOT to eat before a 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.

How to get rid of shin splints

Pain in the front of your shin is a common runner's problem. Here's how to get rid of shin splints for good, so you can get back to pain-free running.

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

Trail running is different to road running in many ways. In this post we share the key things you need to know before running your first trail race.

Shoes For Trail Running: 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

How To Treat Running Blisters [and Stop Getting Blisters from Running]

How to stop getting blisters from running (especially trail running as well as hiking) and how I choose to treat running blisters.

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.