7 Expert Trail Running Tips From “Cougar” Kyle Burgess

Trail running is more than just exercise—it’s an adventure that connects you to the natural world, challenges your body, and clears your mind. From winding mountain paths to shaded forest trails, it offers a chance to escape the daily grind and experience nature in its raw, untouched beauty.

For those who haven’t left the pavement yet, trail running may seem intimidating. Uneven terrain, fluctuating elevations, and the potential for wildlife encounters can feel daunting. However, for enthusiasts like Kyle Burgess, the rewards far outweigh the risks.

Burgess, AKA “Cougar Kyle,” became a household name in October 2020 after a harrowing six-minute standoff with a protective mountain lion while running in Slate Canyon, Utah. His encounter, which he captured on video, not only showcased his composure in the face of danger but also served as a stark reminder of the unpredictable nature of the wilderness.

“I wasn’t out there looking for trouble,” Kyle recalls. “I was just enjoying the trail, but that moment taught me a lot about respect—for wildlife, for the outdoors, and for preparation.”

Since that viral encounter, Burgess has leveraged his platform to advocate for trail running and highlight the benefits of spending time in nature. Through his story and experiences, he motivates others to appreciate the beauty and challenges of the trails while remaining safe and prepared.

Trail running isn’t just a workout—it’s an opportunity to reconnect with nature. Unlike pounding the pavement or hitting the treadmill, trails immerse you in the sights, sounds, and smells of the wilderness. They offer variety, in both terrain and scenery, making each run a unique experience.

Several studies have shown that exercising in nature provides additional benefits to both physical and mental health. These benefits include lower blood pressure, decreased perceived stress levels, improved cognitive ability, better sleep, and a reduction in anxiety.

For Burgess, trail running is deeply personal. “The trails remind me how small I am in the grand scheme of things. It’s humbling,” he says. “Every run teaches me something new—about nature, myself, or even God’s creation.”

If you’re new to trail running, don’t let worries about uneven paths or wildlife encounters stop you. Proper preparation, awareness, and gradual progress can ensure your introduction to trail running is both safe and enjoyable. Kyle Burgess shares his top tips to help beginners get started.

1) Start Small and Build Gradually: Trail running is more demanding than road running, so it’s important to ease into it. Start with beginner-friendly trails—those that are relatively flat and well-marked.

If you’re new to running altogether, begin with walks and gradually introduce short jogging intervals. For example, jog for 15 seconds, then walk for two minutes. Over time, you can increase your jogging time while decreasing your walking breaks.

2) Invest In Proper Gear: Footwear is crucial for trail running. Unlike road shoes, trail running shoes provide better grip, stability, and protection for uneven terrain. “Your feet are your foundation,” Burgess explains. “Investing in shoes that fit properly is key to preventing injuries.”

He recommends trying on several brands to find the best fit. It’s not the most expensive shoe that’s the best for you, but the one that fits your foot and your budget. While he often prefers zero-drop shoes for their natural feel, he notes that they require an adjustment period if you’re accustomed to traditional running shoes with a higher heel.

Other essentials include lightweight clothing, a hydration pack, and sunscreen and you might want to bring a few high-quality bars for longer adventures.

3) Stay Alert and Aware: “Nature isn’t predictable,” Kyle says. Pay attention to your surroundings, including trail conditions, wildlife, and weather. Avoid distractions like headphones and soak in the soothing peaceful sounds of nature around you.

4) Know How to Handle Wildlife Encounters: Wildlife sightings can be a highlight of trail running, but they require caution. Burgess’ mountain lion encounter taught him the importance of remaining calm and prepared. In the rare event that you do have an encounter, remember these principles and stay composed like Kyle.

• Avoid sudden movements and maintain a safe distance.

• Make yourself appear larger and use a firm voice.

• Carry bear spray if running in areas with larger predators.

• While most wildlife prefers to avoid humans, it’s important to know how to react if you cross paths.

5) Pace Yourself: Running on trails challenges your muscles and balance in ways that pavement does not. Burgess suggests slowing down and focusing on the experience rather than on speed. “Trail running isn’t about going fast—it’s about immersing yourself in nature,” he says.

6) Warm Up and Recover Well: Prevent injuries by warming up with dynamic stretches and a short walk before you start your run. Recovery is equally important—hydrating, resting, and prioritizing protein intake will help to rebuild your muscles and recover faster to prepare for the next adventure.

7) Don’t Run Alone (At First): When starting out, consider running with a partner or a group. It’s safer and can enhance the experience. Being able to hike or run at a pace that allows you to converse with your partner will help you maintain a good pace.

For Burgess, trail running is more than just a hobby—it’s a way to find peace, resilience, and a deeper appreciation for life. “The beauty of the mountains, the sounds of nature—it all reminds me of how incredible this world is,” he reflects. His faith and respect for the wilderness have only grown since his encounter with the cougar.

Whether you’re an experienced runner or a curious beginner, trail running provides something for everyone. It challenges your body, refreshes your mind, and connects you to the world in ways few other activities can.

Trail running invites you to step outside your comfort zone and experience the outdoors like never before. While challenges such as uneven terrain or wildlife encounters may arise, they also present opportunities for growth and discovery.

Kyle Burgess’s story serves as a powerful reminder of the rewards and lessons that nature provides. By preparing thoughtfully and embracing the journey, you can also experience the beauty and freedom of the trails.

So, lace up your trail shoes, choose a path, and step into the adventure. As Burgess says, “The trails are calling. Go answer them.” 

Long-time Hook & Barrel readers know that I take physical fitness to the max. Whether I’m training for the next HYROX fitness race or prepping for an upcoming grueling mountain hunting quest, I do rely on several MTN OPS supplements. For running (trail or otherwise) and generally living an active lifestyle, here are two MTN OPS must-haves that are serving me and my body quite well.

ENDURO: Enhance your cardio and stamina during physical activity with ENDURO, the non-caffeinated energy booster designed with two special ingredients, L-Arginine & L-Citrulline, which help support normal blood flow and oxygen to the muscles and cells of the body. Mix one serving (one scoop/pack) of ENDURO in 10 to 16 ounces of water. Consume it up to twice per day for natural energy when you need enhanced endurance.

HYDRATE: Proper hydration is crucial to healthy living no matter what you’re doing. MTN OPS HYDRATE hydration packs are loaded with over 1,000mg of electrolytes that charge up your water with ions. HYDRATE is a blend of electrolytes, vitamins and minerals aimed at helping you replenish, recover and recharge before, during and after workouts. Flavors include Mango Peach, Pineapple, Lemon Lime, Lemonade and Strawberry Coconut. Check out mtnops.com for more information and special offers. —John J. Radzwilla