How to Start Trail Running: A Beginner’s Guide
You want to start trail running as a new activity but you don’t know where to begin? You think you have to run in high mountains, near cliffs, over long distances, on dangerous and technical trails?
Through this article, we give you the keys to start trail running safely so you enjoy your new sporting activity.
What is trail running?
Trail running is the practice of running long distances in natural environments, often on dirt paths or hiking trails, whether through plains forests, or mountains. You get the spirit, when practicing trail running, you leave the city.
Trail Running, the third evolution of running
Trail running is considered as the third evolution of running.
The first one, born in the 1970s and 1980s is jogging, with road races multiplying in cities and running, becoming a societal phenomenon in Anglo-Saxon countries. This trend encourages the practice of sport over long outdoor distances.
The second evolution of running is the marathon, in the 1980s-2000 which focuses on performance.
The third evolution, trail running, starts in the mid-1990s and, with new races and performers always pushing boundaries, continues to evolve today.
The history of trail running
Trail running establishes its identity in the mid-1990s and is considered today as a sport in its own right.
However, running races in mountains, deserts, or natural environments have existed for decades. For example, in the British Isles, mountain racing has been practiced for centuries.
Historically, the British Athletics Federation was the first to define trail running competitions in 1995 as "any race on pedestrian paths or public roads, but closed to vehicles".
The immediate success and the democratization of trail running are due to the enthusiasm for outdoor sports and longer races, combined with the popularity of running.
Today, races range from a few hundred meters for children to ultra-trails of several hundred kilometers.
Trail running is gaining popularity in North America, Europe, and Japan.
In Europe, in 2020, according to ITRA, there were an estimated 8 million participants, confirming the the mass appeal of this sport. Between 2013 and 2019, ITRA recorded 25,700 races in 195 countries with over 1.77 million participants, 77% men and 23% women.
Because it continues to develop all over the world, trail running is one of the fastest-growing sports.
Getting started with trail running
Find a Trail
Trails are almost everywhere. Start by asking yourself if there is a natural environment near your home.
Even if you don’t have mountains, you can find paths along coastlines, uphill routes, and through forests. There are many options outside cities; you just have to find them. If you’re unsure, join an online forum where people people discuss places to run near you and provide meaningful advice and tips.
Alternatively, you can use mobile apps to help locate trails, such as Trail Run Project, AllTrails, Strava, or Outdooractive.
Start easy
For your first sessions, you don’t have to run long distances or go on technical trails. Start easy and take it step by step.
Setting overly ambitious goals often leads to disappointment if you don’t achieve them. Also, don’t worry about finishing within a specific time; your experience may differ from what you imagine.
Take your time to discover the trail, go at your own pace, and remember it can vary each time and that’s totally ok. Sometimes, you may need to slow down to a walking pace on certain parts of the trail.
Essential training tips
Build Up Slowly
Don’t be over-ambitious. Start with a run you are confident you can handle, such as 3 or 5 kilometers. You can also set up a loop for a 1-hour run.
When you start trail running for the first time, set an easy, achievable goal. It’s better to start too easy than too difficult.
Once you’re familiar with the trail and know it better, you can gradually increase the difficulty. After each run, take the time to evaluate how you feel, identify your strengths and note areas for improvement to adapt the distance or the intensity of your next run.
Plan your training
If you train for a race, your main objective should be to arrive at the starting line healthy, fit, and fully prepared and ready.
The process of training is as important as the race itself, and maybe even more. That’s why having a well-structured training program is key success in trail running. It will help you reach your goals, maintain your motivation, instill discipline and provide a sense of accomplishment.
For the best results, consider building your training plan with a coach. While online resources and books offer useful plans, they don’t account for your specific fitness level or your life constraints, such as work or other personal commitments. Additionally, these plans may be either too easy or too challenging, potentially leading to discouragement or injury.
Safety and preparation
Be Safe
Stay safe when running on a trail alone by informing others of your plans, including your route and expected return time. Even if you are not running with a friend, bring essential items like a cell phone, map, snacks, and water. This precaution will help you handle any incidents and allow others to respond quickly and properly if you are injured.
Learn the terrain
Every trail is different. The same trail will be different from yesterday and different from tomorrow due to varying conditions like weather. So, learn the terrain where you’ll do your trail running sessions. A trail can be muddy after rain or have tree roots or stones hidden by snow.
For a stress-free session and a clear mind, know the route before running on a new trail. Since many trails are not easily accessible by car, keep in mind that you are responsible for your own safety. By knowing the route, you’ll know where to turn when paths diverge, avoiding the need to waste time checking your phone or map.
Trail Running gear: Shoes & Clothing
If you already have running clothing and road-to-trail shoes, you can wear them to try trail running for the first time.
After several runs, and once you feel comfortable and confident on the trail, you should invest in trail running shoes and clothing.
Trail running shoes are made for various terrain and offer better traction and grip on muddy, wet, and slick surfaces.Your trail running shoes must be adapted to you (morphology, weights, feet) and your activity (distance, terrain).
There are three categories of trail running shoes:
- Light Trail Running Shoes: Lightweight, stable and providing modest but sufficient protection, they are made for easy terrains like fire roads and gravel paths. These are ideal for running in forests or plains.
- Rugged Trail Running Shoes: With sturdy materials including toe guards and better cushioning, these are designed for diverse terrains such as rugged paths, rocky slopes, and dense wooded environments.
- Off-Trail Running Shoes: Made for extreme terrains like unmarked trails, streams, mountains, and rocky trails, they offer superior resilience and a sturdier structure. These shoes are for running where others fear to go.
For clothing, dress warmly in breathable materials that wick away sweat.
Consider accessories like a hydration vest, which can carry water, snacks, or gels. You might also think about using poles or a GPS watch.
In low-light conditions or at night, do not forget to use a headlamp and reflective clothing to see where you go and make sure you’re visible by others.
Advanced trail running strategies
Enter a race
Once you are ready for trail running and want to push yourself further, you might consider finding a race. Having a goal helps you stay motivated. You can register for a race in your country or in a location you’d like to visit. It’s a great way to compete with others while challenging yourself.
You’ll find websites that list trail running races, or for more social interaction, you can also join a club.
Join a club
A local trail running club offers the experience and knowledge of its members. You’ll find running partners and training buddies. Through social interaction on your trail running journey, you’ll motivate and guide each other, share tips, discover hidden trails, and push new limits together.
Find a Friend
Having a friend to start trail running with can be one of the best way to begin. You can motivate each other, discover new things together, feel more confident on the route, and focus more on the run and less on navigation.
Moreover, sharing challenging moments and facing obstacles with someone creates a strong bond, which enhances your experience and commitment to trail running.
Mastering trail techniques
Keep your eyes on the trail
Trail running offers various terrains, some of which can be rugged, slippery, or muddy, with roots or rocks on the route. Stay focused on where you place your feet to avoid injuries and work on developing coordination between your eyes and your feet. Instead of looking directly at your feet, keep your gaze a few meters ahead to observe the trail and the upcoming terrain. The more you trail run, the more you will improve your agility and build confidence to look further and anticipate what’s coming next.
Learn trail etiquette, respect nature and others
To ensure the most enjoyable experience for yourself and others, be courteous and yield to fellow trail users.
Everyone is there to appreciate nature’s beauty in their own way. If you meet people on the trail, say hello, or at least have a friendly wave if you’re out of breath. If someone slower than you, announce your presence by saying "excuse me", they’ll usually step aside to let you pass. Show your gratitude with quick hand gesture.
Uphill runners should have the priority because it’s harder for them to stop and start on an incline, while downhill runners usually have a better perspective and view of people coming up. When in doubt, always choose kindness and politeness, whether going up or down.
Respect nature by staying on the trail and following park guidelines. Some animals and plant species are endangered, and your activity shouldn’t disturb them. Leave no trace or trash (gel packaging, papers, etc.) behind you.
Conditioning and health management
Train in nature
Since trail running involves over 75% running on natural paths, most of your training should take place in nature on routes similar to your trail goal, particularly in terms of profile and elevation.
If you live in a city and want to start trail running, you can still practice on hills and stairs. However, whenever possible, to get your ankles and joints accustomed to changing terrain prefer natural terrain like forests and small valleys.
Long endurance runs
Working on your speed is important, but if you want to maintain efforts for hours, you should focus on building endurance too.
A popular training method among trail runners, is to combine hiking and running to simulate the long and slow effort encountered on long trails.
To practice this, you can engage in 3 to 8-hour sessions in the mountains, alternating between walking and running.
Strength Training
Building endurance is essential in trail running, but working on your speed and VO2 max is also important. Combining these elements allows you to maintain a high percentage of your VO2 max for as long as possible. To achieve this, you need strong and resilient muscles.
To handle elevation changes, wether positive or negative, you should focus on strength training. Running in such environnements engages a multiple muscle groups, including the quadriceps, calves, glutes, core, and stabilizing muscles.
To enhance your strength, incorporate muscle-strengthening session alongside your regular endurance and VO2 max training. You can also replace a VO2 max session with hill training to further build strength and endurance.
Agility, strength, and balance training
As said previously, when you start trail running, you should train your strenght. But you should train your agility and balance too. Running on trails means navigating uneven terrain with occasional obstacles.
Here are some exercices you can do:
- Single-leg squats : stand on one leg. Your arms and your other leg must be in front of you. Squat for 20 to 30 seconds, then switch legs. Repeat 10 or 15 times. This exercise promotes strong ankles and core stability
- Calf raises : stand in front of a stair or bench. Climb on it. And place the forefoot of your feet on the edge, letting your heels hang oof. Raise and lower your heels slowly. Repeat this exercise 15 to 20 times. This exercise strengthens and stretches your calf muscles and Achilles tendon, helping to prevent injuries like the Achilles tendinitis. (You can hold a handrail to help with balance which makes this exercises easier).
There are also may other interesting exercises, such as grapevines, burpee’s and more, to improve your strength, agility and balance, available on YouTube or the internet.
Managing hydration and nutrition
Performance in trail running involves managing several factors: pacing over long durations, equipment, nutrition, and hydration.
To achieve your goals and optimize your performance during your run, it’s essential to address these aspects properly.
To avoid endangering your health (e.g., hypoglycemia in a remote area) or negatively impact your performance, do not neglect hydration and nutrition. Give your body the fuel it needs by carrying snacks, gels, or electrolytes drinks to replenish your energy regularly.
Make sure you’re well-hydrated before you start, and carry enough water using hydration vests.
When starting trail running, as in any other sport, it’s common to set overly ambitions goals or push too hard during sessions, which can risk injury and lead to discouragement.
Patience is key to success. Start with shorter runs and gradually increase distances as you become physically and mentally prepared. There is no need to jump straight into ultra distance.
Enjoy the process, progress step by step, listen to your body, and appreciate the landscape you’ll run through.
