How to Start Trail Running: The Ultimate Guide

The best way to start trail running is to run on a trail. You could start by finding a park with a dirt track and running on it. It’s that simple. Don’t overthink it. Serious trail running, however, requires different gear and a different perspective about your pace. Getting the right set of shoes and learning to embrace a more leisurely pace is important for beginning trail runners to understand. This article will go into detail about what you need to do to conquer trail running. As you review the information below, remember to always consult with your physician before starting an exercise program.

SS24_How_Start_Trail_Running_Ultimate_Guide_2_1

Benefits of Trail Running

Trail running can be fun. There’s an unpredictability to the terrain that can make the journey more interesting than the monotony of a road race. Running on a trail in a beautiful outdoor setting can be inspiring and energizing. It’s a shared community experience for seasoned trail runners. Runners are embracing trail runs enthusiastically. In 2023, 14.8 million people participated in trail runs, up 12.3% from 2022. Studies have shown that trail running can boost your cardio endurance. A trail run that’s the same distance as a road run likely burns more calories and could help build leg strength. Before running a trail race, there are a few things you should consider.

Embrace the Change: Running on dirt with varying types of terrain and multiple twists and turns is different than road running, which is more predictable. Sometimes, you might have to slog through a mud puddle or unexpectedly deal with an animal that shares the trail with you. Adjust your mindset and know that a trail run won’t be like a road race.
Accept a Slower Pace: There’s no avoiding it. It’ll likely take you longer to finish a trail run than it will to finish a road race that’s the same distance. Pace yourself and walk if you’re having trouble catching your breath. Even experienced runners must walk sometimes on long trail runs. One way to train is to run for a set period of time instead of trying to run for distance. Enjoy your trail run but don’t worry so much about your time.
Find a Trail: Start with a trail that isn’t too hilly. Try something that’s fairly flat and without a lot of turns. Before running the trail, it’s a good idea to walk it. You’ll get a sense of what the terrain is like and a feel for what it’s like to run. Locate a trail by asking other runners, consulting your parks department or going to your local municipality. There are even phone apps that list trails.

Trail Running Gear

You’ll need different gear for different weather conditions. If it’s hot and sunny, use sunscreen and perhaps wear a baseball hat or a visor. A T-shirt that’s comfortable and cool and a pair of lightweight, durable running shorts are important. For cool weather, you’ll likely want a long-sleeve T-shirt and perhaps running pants that can repel rain and keep you warm. You also might want to wear a knit cap that covers your ears and a pair of gloves. Below are some necessary items for any kind of weather conditions.

Trail Running Shoes: Look for shoes that grip effectively on uneven terrain. They should have a lower heel drop. The heel drop is the difference between the height of the heel and the shoe’s forefront. Good trail running shoes are durable and they have raised lugs. Lugs are the raised protrusions on the soles of shoes. They help you grip unconventional surfaces.
Cell Phone: Trail runs are typically somewhat isolated unless you run with a partner, which is always a good idea. If an emergency arises and you’re alone, call for help using a cell phone. If you’re running in a place that doesn’t have good cell reception, make sure to tell someone where you’re running and an approximate return time.
Waist Belt: Store your phone, a small water bottle, and perhaps some snacks in a waist belt, which will also help absorb sweat. A lightweight runner’s backpack is also effective for housing items. Waist belts tend to be lighter and more comfortable than backpacks.
Running Watch: A watch or a running app that tracks your time and mileage is helpful for runners who are serious about pace.
First Aid Kit: For longer runs, it’s a good idea to have bandages, pain relievers, a small knife, and some tape in your first aid kit. Other items to possibly include are insect repellent, tweezers, and sanitizing wipes.

Trail Running Techniques

Once you’ve decided to explore trail running, you need to adjust your training techniques to optimize your experience. Below are 5 tips to help you get into trail running shape.

Be Deliberate: In any long run, it’s important to pace yourself. Going slower earlier and finishing the last mile or 2 at a faster pace is a typical road race strategy. Those rules don’t necessarily apply to trail running. Trails will likely have more curves and elevation changes than a road race. Your times for certain parts of the races could vary based on the difficulty of the terrain. Wet weather could dramatically change the conditions of the trail, making it harder to run on. Dealing with rocky surfaces isn’t unusual. Practicing on a trail that you’d run on for a competitive race is a good way to know what to expect.
Short Strides: Short strides help keep your balance. Safety is more of an issue on a trail. It’s easier to slip and fall on rocky dirt than on pavement. It’s important to constantly be aware of your surroundings and the trail when running. Always look 5 or 6 paces ahead on your run to see what’s in front of you. In a road race, you don’t need to be as vigilant about each stride or your surroundings.
Use Your Arms: Your arms, torso, and shoulders are all part of your running form. In a road race, your arms typically go back and forth and up and down. They’re important to help reduce your pace. In trail running, your arms help with your balance. If you’re running down a hill, your arms might stay close to your waist to help control your body.
Practice on Different Kinds of Trails: Start with easy trails but progress to more difficult trails with more practice. Practice on trails that are similar to the trail you’re racing on. For beginning trail runners, it’s better to mix 1 or 2 trail runs with your road runs during the week. This helps your body adjust to the different running style. Later in the process, you can add more trail runs.
Strength Training: Work on strengthening your calves, hamstrings, and thighs for your trail runs. Your lower body is typically more stressed in a trail run than in a road run.

For anyone who wants to diversify their running experiences, trail running is a great option. It’s a different type of challenge than a road race that’ll stretch the boundaries of your running capabilities. Seasoned runners are often surprised by how different and how satisfying a good trail run can be.