Ultramarathon runner, coach and co-founder of Black Trail Runners, Sabrina Pace-Humphreys shares her beginner tips for those wanting to get off the road and on the trails.
The first time Sabrina Pace-Humphreys went running it was on a trail, though in 2009, she didn’t know that. She was simply looking for somewhere quiet and serene to help with her postnatal depression.
It wasn’t until 2016 that she intentionally tried trail running, a sport that’s grown by 12% year on year since 2010, according to RunRepeat.
“Road running had become quite detrimental to my mental health,” Sabrina says. “It was all paces and PBs. That first day I went out into the trails, I was like, ‘Why haven’t I been doing this the whole time?’”
Trail running has since become her passion and a tool for managing her mental health. It’s also a way to help others find healing, confidence and belonging outdoors.
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Building confidence on uneven ground
For beginners, going out on the trails can feel daunting. But Sabrina says confidence comes with time. “Start with a one- or two-mile loop to understand your surroundings and things you might come into contact with,” she says.
For safety, Sabrina recommends setting off with a fully-charged phone, letting someone know where you’re running and for how long, and downloading the app what3words for emergencies.
Strength training is just as important as building endurance. Even two 20-minute strength sessions a week help protect muscles and tendons. This is particularly important for women, especially those who are peri-menopausal, who can experience more tendonitis. Exercises like calf raises strengthen the Achilles and improve stability.
Read more: Trailblazing runner Fernanda Maciel on why women thrive at ultramarathons
What you need to start trail running
With trail running growing, there’s no shortage of gear out there, but according to Sabrina, there are only two essentials worth prioritising: shoes and bras.
When it comes to shoes, she’s realistic. After speaking with gait analysis expert Emma Kirk-Odunubi, she says there’s no need to splash out straight away.
“It’s fine if you just want to see if you like trail running,” she says of using the trainers you already have at home. “But if you want to get more consistent, proper trail shoes are important.”
Her first stop when buying trainers? A gait analysis. Usually offered in running shops, it looks at how your feet land when you run, helping you find the right level of support. “Then, get them to bring out a world of trainers for you to try,” Sabrina recommends.
Trail shoes differ from road shoes. The lugs underneath give grip, and often have a lower heel, rock plate and toe guards to keep your feet stable.
Living360 previously named Saucony Peregrine 14 as the best trail running shoes of 2025. Buy from Sports Direct for £95.
Read more: The 8 best running shoes to help crush your PB in 2025
Along with a proper sports bra, Sabrina’s other essential is snacks. “If you’re planning on being out for more than an hour, have a snack on you,” she says, listing malt loaf, Snickers bars or jam sandwiches as good options. Trails demand more energy, so carrying food and water helps you enjoy your run.
How to find your trail community
Sabrina co-founded Black Trail Runners in 2020 to create more visibility and access for Black people in trail running, but she believes anyone can benefit from finding a supportive group, adding that you should “surround yourself with those that believe you can”.
She’s experienced firsthand why community matters. During a mountain race, she found herself in a dangerous situation on a remote section of the course, left unsupported when others continued ahead.
“Running should be a safe space, and I will always advocate, if you see someone who needs help, to help,” she says.
For beginners, she suggests searching online for local clubs or chatting with others. “You’ll be surprised at the amount of people who’ve thought about starting, but worry about safety or going on their own.”
Sabrina’s new book, Start Where You Are, is out on 15 January, 2026, and available to pre-order.
Feature image: Freepik
