Navigating Without Freaking Out

For many women, the hardest part of trail running isn’t the distance or the hills, it’s the fear of getting lost. Whether you’re racing or out solo, uncertainty about where you are can spike stress faster than any climb.

Navigation doesn’t have to feel intimidating. With the right habits and mindset, you can move from panic to presence.

Trust the Markings, But Don’t Outsource Everything

In most races, course markings are your main guide. Bright tape, arrows, flags, they’re designed to keep you on track. But things happen: a marker gets blown down, or you zone out and miss a turn.

The skill is in staying alert without obsessing. Lift your eyes every so often to scan for the next marker, and trust that if you haven’t seen one for a while, it’s worth slowing and checking.

Learn to Read the Land

Navigation isn’t just about tape or signs. The trail itself gives cues. Ask yourself:

• Is the ground packed where most feet have moved?
• Does the terrain match the course description you were given?
• Am I heading in the same direction as others, without blindly following them?

Practising this on local trails builds what we call terrain literacy. It’s the quiet confidence of knowing when something feels “off.”

Handle Uncertainty in the Moment

The biggest mistake isn’t going off course: it’s panicking when you realise you might have.

• Pause, don’t spiral: stop, breathe, and check calmly.
• Retrace with confidence: backtrack to the last marker instead of pushing further into doubt.
• Reframe the story: a small detour doesn’t mean failure. Most runners will have at least one “did I miss a turn?” moment.

Tech Can Help, But It’s Not Everything

GPS watches and apps like Gaia or Strava breadcrumbs are excellent safety nets. But batteries die and signals drop. The more important skill is knowing how to orient yourself with a map or course profile before you start. Tech is a supplement, not a substitute for awareness.

Build Confidence Through Exposure

Like running downhills or fuelling long runs, navigation confidence grows with practice.

Start small:

• Run familiar trails without looking at your watch for every turn.
• Practise spotting natural landmarks, not just signs.
• Join group runs where you can observe how others navigate.

Every time you rehearse these skills, your nervous system learns: I can handle this.

The Her Trails Lens

At Her Trails, we know that fear of getting lost can stop women from even starting. But navigation is not an innate talent you either have or don’t, it’s a skill you build. And when you build it, you don’t just gain confidence on the trail. You strengthen your ability to move through uncertainty in every part of life.

Reflection Prompt

• Where does uncertainty usually throw me off balance, on the trail or in life? How can I practise pausing, checking, and moving forward with more calm?