So you want to start trail running, but just heading out to a random trail makes you feel nervous? We’ve all been there, so don’t let it stop you!!
Here we’re going to give you the basic guide to how to start trail running. It’s seriously just the basics… after that there’s plenty more to learn and explore, but we want to get you going as quickly as possible.
FOR THE ABSOLUTE BEGINNER.
If you wouldn’t exactly call yourself a runner, or you haven’t hit the pavement for a while, then maybe a regular walk/run routine is a good place to start. The trails can be pretty unforgiving, so you want to start with at least an average base fitness level.
You could do this on the pavement or trails. Start with a 4:1 or 2:1 ratio of walking to running. Do this a few times a week and adjust the ratio, adding in more running as your ability increases. Keep in mind that eventually your cadence will want to be somewhere between 160 and 180 strides per minute.
As far as distance goes – don’t worry about. Think about the time on your feet, your time moving, as this will play into your trail running later on. When you’re starting out, try not to compare yourself other people. Start slow and build your pace and endurance over time.
When it comes to how often you should run, start by planning out a simple routine that you can stick to. That might mean running once or twice a week to begin with. It’s easy to over do it. So keep this in mind as you begin. You don’t want to end up injured, because your enthusiasm outweighed your fitness.
If you’re serious about getting into trail running, then you will want to sign up for Strava. It’s an “internet service for tracking human exercise which incorporates social network features”. It’ll help you locate trails, keep a record of your training and runs, find running companions, and save you from having to buy a GPS running watch (at least to start with).
WHAT SHOULD THE NEW TRAIL RUNNER WEAR?
The temptation for all new trail runners, eager to get going and to look the part, is to go out and spend a lot of money on all new gear. After all who doesn’t like new stuff!!
The reality is, especially when you’re just starting out, it doesn’t matter too much what you wear. You’ll want some loose fitting clothing and some well fitting running shoes. Anything you might wear on a regular run, or when you go out to the gym to exercise.
Having said that, a good pair of trail specific running shoes will go a long way to making your experience way better. With the loose gravel, rocks, and mud that can be on the trails, you will thank yourself later for investing in some good shoes.
Trail shoes offer more protection, are usually quite waterproof, and include aggressive tread to keep you upright and stop you from slipping when the going gets a little more technical.
Be smart and stay safe. Use sunscreen, a hat and sunglasses to help protect you against the elements.
HOW TO FIND NEW PLACES TO RUN?
If you’re thinking about becoming a trail runner, then you probably know someone who runs the trails, or you know of a trail you want to run. These are great places to start.
Chat with your friends, or a local running store or club and find out where they run, or you can of course start with the trails you know.
Google Maps is also an easy go to. Look for the green areas near where you live. It sounds obvious, but sometimes an overlooked place to start.
Aside from that, here’s some other places you can find trails near you to start running;
1) Strava – Aside from the reasons we’ve already listed above, you will want to sign up for Strava to help you find places to run. Navigate to the “explore” section then search for “segments” (routes that other people have run).
2) The Trail Run Project – Here you can search for running trails in your area. The great part about this site is that the site is a crowd-sourced running guide. This means you’ll find trails from countries all over the world, added by people who actually run those trails. The listings are checked to ensure the quality and include detailed descriptions along with reviews, photographs and difficulty ratings. They have an app available for Apple and Android which makes finding trails on the go very easy.
3) All Trails – This site is similar to the Trail Run Project. It includes over 100,000 running trails from many countries around the world. One thing we especially like about this site is that they have pledged a percentage of their sales to “nonprofit organizations who protect the wild places we all cherish”. That’s something we can all get behind!! They also have an app which is a helpful addition.
WHAT SHOULD YOU TAKE WHEN YOU GO TRAIL RUNNING?
As a beginner, you’re probably not going be out on the trails for long periods of time, and therefore you don’t need to take very much with you on your run.
Having said that, it’s always good to keep hydrated, so getting into the habit of taking some water on your run is a good idea. Later, when starting to spend more than 1 to 1.5 hours out on the trails, you will need to consider what your body needs in the form of nutrition.
Also, it’s always a good idea to take your phone with you. This will allow you to keep track of the details of your runs, your distance, cadence and route etc. It will also keep you safe in case of an emergency. On that, it’s also a good idea to take your ID with you, just in case.
The other essential, especially when starting out, but as a good habit to get into, is to take with you a compression bandage to for when the worst happens and you end up far away from home with a sprained ankle. It may not happen, but if it does, you’ll be glad you planned ahead.
OTHER TRAIL NINJA TIPS TO CONSIDER AS YOU BEGIN.
- The hills are your friend – Work with them. Learn to love them.
- Injuries can easily happen – Keep your eyes on the trail and on the weather.
- The trails are special, protect them – Leave nothing behind and stay on the trails.
- Each trail is unique – Enjoy the differences and embrace the challenges.
- Recovery is half the battle – Trails can be hard on your body. So listen to it. Rest properly. Build strength over time.