How to Start Trail Running

Embark on a journey into the world of trail running with our beginner's guide. Uncover the essentials, from gear to techniques, and embrace the exhilarating experience of exploring new paths and expand your horizons.

What is trail running

You may think that trail running is only practiced in the mountains over long distances, but the sport is simpler than that: you just need to be in nature and run. Trail running is plainly defined as a form of running or jogging that takes place in the heart of nature, typically on dirt trails, rocky surfaces, forest paths, or mountainous terrain.

Navigating challenging terrain, negotiating inclines and declines, rocks and roots, and exploring new paths bring benefits for both the mind and the body. While varying, uneven surfaces will challenge your physical fitness, the soothing beauty of nature with no distractions will bring a sense of peace and clarity.

Trail running: Benefits for the body

Looking at trail running from a physical point of view, the soft surfaces of most trails are better for your joints, as it absorbs some of the impact.

With a variety of obstacles to go over and around, the trails will challenge you to adapt, forcing you to change your gait and the length of your steps to adjust to the surface. In that sense, running trails can be a great way to develop balance and build strength in muscle groups you haven’t used before.

If you stick to a moderate running pace, you can also minimize, or even avoid, some of the common running-related injuries that stem from pounding the pavement day after day. With inclines, declines, switchbacks, and high altitude, running on trails will require your body to work in a more versatile way.

Trail running: Benefits for the mind

It’s a well-known and researched fact that nature is good for the soul. Stress and tension melt away more readily outdoors than indoors.

Studies prove time and again that spending time in the woods is beneficial for your brain and cognitive functions – the pleasant views don’t hurt either.

The mindset of trail running can be quite different from road running:
Runners often adopt a more relaxed, easy-going approach, using it as a way to balance the ultra-competitive attitude of road running.
Trail running is seen as a more meditative approach to running and exercise, offering the chance to get in tune with nature physically and spiritually.

Trail Running Tips for Beginners

To put it simply, all you need to do to start trail running is find a trail near you and head there for your next run. Of course, there are some basic trail running tips that can help you to get started.

1. Get familiar with the trail

Be aware of the terrain, elevation changes, and any potential hazards. Find out how trails are marked and what different trail markings mean.

2. Absorb nature's beauty

One of the joys of trail running is the opportunity to immerse yourself in natural surroundings. Take moments to appreciate the beauty around you – the changing landscapes, the sounds of rustling leaves, and the fresh air.

3. Run with a buddy

When getting started with trail running, it makes sense to find a trail running group and explore the trails with company. Sometimes the environment can look the same and you can find yourself lost.

4. Slow down – it’s not about speed.

The terrain turns out to be very technical, don’t be afraid of slowing down and walking. Going fast is not at the heart of trail running. Take your time and enjoy the activity instead of focusing on your speed.

5. Adjust the length of your run

Hilly running takes time and the rocky terrain will slow you down. Even if you’re an experienced runner, you may still need to hike some of the longest and steepest hills. Running on trails can take much longer than expected, so it’s wise to run by time at first to gain a sense of your trail pacing.

6. Stay safe

Running off the road can be challenging and full of surprises. Bring essentials such as water, food, and lightning. Also, keep an eye on the weather forecast and wear appropriate clothing and footwear - remember, the weather can change rapidly in natural environments.

Gear up: Essential trail running equipment

Since trail running is a bit different from road running, you’ll need to bring along a few essentials. This will ensure you’re as safe and comfortable out on the trail as possible.

Here are a few items you should consider:

1. Trail running shoes
Dedicated trail running shoes will give you more traction and stability over rough surfaces while also protecting your feet from sharp rocks and other hazards.

2. Navigation tools
Carry a map, GPS watch with offline maps, or smartphone with trail maps to avoid getting lost. Familiarize yourself with the trail and have a backup navigation plan.

3. Hydration pack
On longer runs, keeping your energy stores topped off is a must. And since there likely won’t be any water fountains on the trail to hydrate, you’ll need to carry water too. A hydration pack made for trail running will allow you to carry all of your essentials easily.

4. Nutrition
Most likely, trail runs will last much longer than your typical road running 10k. Bring energy gels, bars, or other snacks to fuel your body during longer runs. Pack enough nutrition for the distance you plan to cover.

5. Windbreaker
The weather on trails, particularly at elevation, can change quickly. Packing a light windbreaker in your hydration pack can save you when the weather is colder than you expect.

6. GPS watch
In addition to tracking your running metrics – like distance, pace, calorie burn and heart rate – an outdoor GPS watch can provide you with a long battery life, altimeter, route planning and fueling guidance. This can make or break your trail running experience.

Explore

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Find trails near you

If you’re finding yourself searching for ‘running trails near me’, you’re in luck. There are some great apps out there with detailed information on running trails in your area, complete with recommendations from other outdoor enthusiasts.

• Komoot
• Strava
• Alltrails
• Trail Run Project
• Hiking Trails