Beginner’s Guide to Trail Running
Intro
Looking to hit the trails this summer? While trail running, like all types of running, can be as simple as getting out the door and taking one step at a time, there are a few considerations before dipping your toes into the trail space. By no means is this article meant to over-complicate the simplicity of what I just described, but I hope these tips make your first experience more enjoyable and/or take some of the guesswork out from topics you might be curious about.
Safety
There are a few safety considerations for running on the trails that are different from running on the roads. Trail running is far from what I could call a dangerous sport, especially in comparison to a lot of other mountain sports out there, but it’s wise to be aware and prepared for what you’re getting yourself into.
Terrain - Is it soft, flowy singletrack or steep, rocky mountainous terrain?
Remoteness - Are you out of cell service? If an injury or something should occur, how far from a road or help are you?
Animals - Are you in bear country or will you encounter other animals? If so, are you prepared to face these situations?
Weather - Especially in the mountains, the weather can drastically change in an instant, so be prepared with extra layers to stay warm
Gear
There are wide-ranging opinions on what gear is essential for trail running and ultimately you need to experiment to find what suits you best based on your ability, where you’re running, and your comfort level. This is my list of essential and non-essential gear for heading out the door for your average trail run.
Essential:
Trail running shoes
Water
Bear spray (location dependant)
Communication device (phone or inReach)
Windbreaker
Food
Non-essential/extras for longer days:
Poles
Headlamp
Running vest or belt
First aid kit
More layers
Water filtration system
Routes
Depending on where you live, you may or may not be surrounded by lush trails that you fantasize about when you dream of trail running. Whether you live in a small town, big city, or out in the country, there are likely some parks, trails, or paths somewhat nearby. Apps like Trailforks or Strava are great resources that offer routes by location that other people have completed. I would recommend checking in with the local running store for route suggestions, or looking at hiking trails in the area. Here are a few things to take note of when choosing a route:
Distance - How long is your planned route and are there options to cut it short if something happens?
Elevation gain - What is the total elevation gain and loss for the route? A 10km on the road will likely take less time than a 10km on hilly terrain.
Water sources available - Will there be somewhere you can refill your water, or have you brought enough water with you to sustain yourself for the day, taking into consideration the current weather?
Time it takes other people - While I don’t recommend directly comparing yourself to others, especially random people on the internet, it can be good to get a rough estimate of how long it took other people to complete this route
Etiquette
Make sure you are a good steward of the area by respecting trail etiquette. Always follow the Leave No Trace policy and be sure to pack out everything that you pack in (don’t litter!). Familiarize yourself on how to responsibly “do your business” in the woods (don’t think this will never happen to you, because as a runner - it will!). In most places, uphill traffic has the right of way. That means that if you’re running downhill, step to the side to let uphill runners, bikers, and hikers continue on up.
Technique
Ultimately it’s just running which is a natural human movement and you will become more comfortable on the trails over time, but here are a few things to keep in mind while looking to improve efficiency and confidence out on the trails.
Quick feet allows for dynamic movement on varying terrain
Use your arms to balance while motoring downhill
Look ahead, not down at your feet - try to “plan” out your next few steps so your brain is ahead of your feet
Power hike up steep hills - even the pros do this!
Don’t look at your pace - gauge your effort based on either your heart rate or your ability to maintain a conversation
Take breaks for snacks and to appreciate where you are
Benefits
There is plenty of research proving the physical and mental benefits of exercise and being outside. On top of the endless benefits that running itself provides, trail running in specific has a few extra benefits to reap, not to mention the extra fun factor!
Softer surface - easier on the body, therefore less likely for overuse injuries such as shin splints or ITB syndrome
Uneven terrain - strengthens stabilizer muscles
Builds an incredible amount of strength from powering yourself uphill
Mental toughness - enduring longer days out in the woods builds mental stamina which is beneficial for all types of other running, sports, and life in general
Conclusion
I recognize that the length of this article may portray the impression that trail running is difficult and complicated and it may leave you wondering: is it worth it? I can assure you that yes, it’s worth it and no, it’s not that complicated.
As I mentioned a few times, it’s just another style of running which is as simple as left foot, right foot, on repeat. This article is intended to provide some tips and tricks to help build confidence for getting into trail running. There is no intention to make trail running seem intimidating so if you finish reading and feel that way, please send me a message and I’d love to chat in person!
I highly recommend just going for it. You will make mistakes and learn on the go, and you will realize that you yourself are your own best teacher.
Don’t hesitate to send me a message if you have any other questions or want more suggestions or tips for getting out there. I hope this article was informative and sparked your interest to get out onto the trails!