I've been running trail adventures since 2019. In that time I've welcomed people of every background and ability onto our trips — from first-timers who'd never left a road, to people who run ultras for fun. And the number one thing that stops people from booking isn't price, isn't logistics, isn't even the destination. It's this question.
So I want to answer it properly. Not with reassuring vagueness, not with a list of arbitrary benchmarks — but with the kind of honest, straight answer I'd give a friend over coffee.
The honest answer upfront
No, you don't need to be super fitYou don't need to be fast. You don't need to have done anything like this before. You don't need to be a runner in the traditional sense at all.
What you do need is a decent base of fitness and the willingness to work for it. If you're currently doing very little, a trail running holiday in a fortnight probably isn't the right move. But if you're active — running, hiking, cycling, anything that keeps you moving regularly — you're almost certainly in the right zone for one of our trips.
Our adventures are designed to be challenging and rewarding, but also adaptable. There is no required pace on any of our trips. We cater for all speeds, and we always maintain a high ratio of guides to runners to make sure everyone can move at their own pace and still feel fully supported.
If you're unsure whether a specific trip is right for you, book a free 10-minute call with the team. We ask you a few questions, you ask us whatever you need, and we'll give you a straight answer — or point you toward something that fits better.
What "trail running fitness" actually means
It's not what most people assumeTrail running fitness isn't the same as road running fitness, and it's nothing like gym fitness. The demands of a multi-day trail adventure are specific — and once you understand what they actually are, the whole thing feels a lot more manageable.
Time on feet, not pace. On one of our adventures you'll typically be moving for 3–6 hours a day. A lot of that won't look like running — particularly on ascents, technical ground, or in the heat. Pace is almost irrelevant. What matters is the ability to keep going comfortably for several hours. Someone who regularly does long hill walks will often find the days easier than a road runner who's never been off tarmac.
Elevation. Most of our trips involve sustained climbing — anywhere from a few hundred metres to well over 1,000m of ascent in a day depending on the grade. This is the thing that catches road runners off-guard the most. You don't need to live near mountains to prepare for it — stairs, treadmill incline, and hilly roads all work. But it's worth doing some before you arrive.
Back-to-back days. A single trail day is manageable for almost anyone who keeps themselves reasonably active. What's genuinely demanding about a multi-day adventure is repeating it the next morning. How well you eat, sleep, and manage your effort across consecutive days matters as much as any single day's performance.
"The guests who struggle aren't always the least fit in the group. They're usually the ones who went too hard on day one."— Charlie Knights · Founder, Pure Trails Adventure
How our trip grades work
Three tiers, designed to match you to the right adventureEvery Pure Trails trip is graded across three levels — Moderate, Adventurous, and Challenging. The grades take into account daily distance, elevation, technical terrain, and the sustained load across the trip. They're there to help you find the right fit, not to put anyone off.
Most first-time guests book Adventurous — and most of them find, by day two, that they had plenty in reserve.
Moderate
A great introduction to multi-day trail running. Relaxed pace, beautiful scenery, no high-altitude or technical demands. Previous experience isn't essential — just a willingness to get out and move.
Isle of Man · Cotswolds · Lake DistrictAdventurous
Our most popular grade. You'll need to be comfortable on your feet for 3–6 hours a day including walking, and happy running up to 20km+ on push days. Some previous trail or hill experience is recommended.
Mallorca · Amalfi · Georgia · Lofoten · UzbekistanChallenging
For those with mountain experience or road runners ready to push themselves on the trails. Longer days, more technical terrain, higher altitude, and remote environments. A good base of fitness is essential.
Lavaredo · Picos de Europa · ManasluPractical fitness benchmarks by grade
Honest checkpoints, not hard rulesThese aren't tests — they're honest indicators. Use them to get a feel for where you sit, then talk to us if you're not sure.
- Moderate — Comfortable walking for 2–4 hours with some hills. Some running experience in the last few months, even if it's occasional. You don't need to be a regular runner — just someone who enjoys moving.
- Adventurous — Running 2–3 times a week, or hiking regularly in hilly terrain. Comfortable covering 15–20km in a session, with some walking. Can handle a few hundred metres of ascent without it stopping you in your tracks. Regularly active — doesn't have to be running specifically.
- Challenging — Running 3–4 times a week, including trail or hill sessions. Comfortable with longer days and big elevation. Some experience of back-to-back running days. At ease on uneven, rocky, or exposed ground, and happy in remote mountain environments.
Whatever grade you're aiming for, the two most useful things you can do in the 8 weeks before your trip are simple: add some hills to your training, and do at least a couple of back-to-back active days. A longer run on Saturday followed by a long walk on Sunday will tell you more about your readiness than anything else.
The most common worries — answered
From seven years of pre-trip conversations"I'm not a proper runner." Over 40% of our guests wouldn't describe themselves as runners. They're hikers, cyclists, people who like being active and getting outside. Trail running with us isn't about ability — it's about showing up and giving it a go. If you can move through the mountains and keep going, you belong on one of our trips.
"I'll be the slowest one there." We run as a group, at a pace that works for everyone. Our guides have done this hundreds of times — they know how to keep a group moving together without anyone feeling left behind or held back. It tends to sort itself out naturally on day one.
"I'm worried about the hills." Everyone walks the uphills — guides included. There's no expectation to run every metre. Power hiking on steep ascent is just how trail running works, and the goal is simply to reach the top feeling good enough to enjoy what's on the other side.
"I haven't run much lately." It depends how far out your trip is. Eight weeks of consistent training — three times a week, some hills, one longer session at weekends — is enough for most people on an Adventurous grade trip. If your trip is soon and you've barely moved in months, drop us a message and we'll be straight with you about whether it's the right timing.
"I'm older / I've had an injury." Age has never stopped anyone on a Pure Trails adventure — some of our most memorable guests have been in their 60s and 70s. If you've had an injury or have something we should know about, just mention it when you book. We'll make sure your guide is in the picture and we'll keep an eye out for you on the trail.
"Almost every guest who worried about fitness beforehand told me afterwards they needn't have. Almost every guest who didn't worry and hadn't prepared was the one who found it tough."— Charlie Knights · Founder, Pure Trails Adventure
How to know if you're ready
Two honest questionsIn the last month, can you say yes to both of these?
- You've covered 10km+ in a single outing — running, hiking, or a mix — at least a couple of times
- You've done something with sustained climbing — a hill, stairs, a treadmill on incline — for at least 20 minutes without stopping
If yes to both, and you're looking at an Adventurous grade trip, you're in good shape to book and ready to build from there. The training between now and departure will get you to the start of the trail well prepared.
If not quite, give yourself 8–12 weeks: get out three times a week, make one session a longer effort, and find some hills. That's genuinely all it takes.
The mountain doesn't care how fast you are. It just asks that you showed up ready. And the view from the top is the same for everyone.
Drop us a message at explore@pure-trails.com or book a free 10-minute call. Tell us where you're at with your fitness and which trip you're looking at — we'll give you an honest answer within 24 hours.