Running

Why Trail Running Is Booming in India and the Gear to Get Started

Trail running is one of India's fastest-growing outdoor sports. Here's how to start safely and the beginner gear that makes it easier.

Instasport Admin

• 3 min read
Skechers Terrenex trail running shoes in black

Why trail running is booming in India — and the gear to get started

Trail running — running on hills, forest paths and rocky tracks rather than tarmac — has gone from a fringe pursuit to one of India's fastest-growing outdoor activities. India's running-gear market was worth about USD 2.4 billion in 2024 and is forecast to roughly double by 2033, and a big chunk of that growth is urban runners heading off-road for cooler air, softer ground and a break from traffic. If the trails are calling, here is how to start sensibly and what to buy.

What makes trail running different

Trails are uneven, often steep, and loose underfoot. That means more work for your ankles, calves and core, and more grip needed from your shoes. Pace naturally drops on climbs and technical ground, so judge effort by feel rather than your road splits. Start on gentle, well-marked trails close to home, keep early runs short, and walk the steep bits — almost everyone does.

Shoes: the one piece of kit that matters most

Road shoes work on smooth, hard-packed paths, but as soon as the surface turns loose or rocky you want more grip and protection. A rugged shoe like the Skechers Terrenex (₹3,419, down from ₹4,799) is a sensible entry point for light trails and mixed terrain. If most of your running is still on roads and park paths with the occasional trail, a cushioned daily trainer such as the Nike Run Defy (₹3,595) or the lightweight Puma Evospeed Sprint 14.5 (₹6,399) will get you going; upgrade to a dedicated, aggressively-lugged trail shoe once you are running technical ground regularly.

Apparel and essentials for Indian conditions

India's trails throw heat, dust and monsoon mud at you, so choose quick-dry, sweat-wicking fabrics over cotton. A breathable singlet or tee, shorts with a secure pocket, and a cap or visor handle the heat; synthetic or merino socks cut blisters on long descents. Carry water on anything over 40 minutes — a handheld bottle or a small running vest — and take a charged phone and a basic idea of your route.

Build up safely

The fastest way to get injured is to do too much, too soon on unfamiliar ground. Add trail running gradually alongside your usual runs, strengthen your ankles and calves, and respect technical descents. This is general guidance, not medical advice — if you have a history of ankle or knee problems, ease in slowly and get a professional opinion if pain persists.

A simple first-month plan

If you are completely new, ease in over four weeks rather than charging at the hills. In week one, run two or three short, easy sessions on gentle, well-marked trails and walk every climb. In weeks two and three, add a little distance and let yourself run the easier rises while still walking the steep, technical ground. By week four you can try one slightly longer outing with more elevation. Throughout, keep most of your running easy enough to hold a conversation, add a couple of short calf and ankle strength sessions each week, and take a rest day whenever your legs feel beaten up. Consistency, not heroics, is what builds a trail runner.

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Frequently asked questions

Do I need special shoes for trail running?

For light, hard-packed trails a sturdy road or all-terrain shoe is fine to start. Once you run loose, rocky or muddy ground regularly, a dedicated trail shoe with deeper lugs gives much better grip and protection.

Is trail running harder than road running?

Usually yes. Uneven ground and climbs make trail running more demanding on your legs and core, so your pace will be slower than on roads for the same effort — that is completely normal.

How do I start trail running in India?

Begin on gentle, well-marked trails near you, keep early runs short, walk the steep sections, carry water, and build distance gradually. Quick-dry clothing and a grippy shoe make the first outings far more enjoyable.