Trail Running for Beginners
Why should you try trail running? Are you looking to change things up? Bored with running the same road over and over. It’s time to try trail running!
Trail Running vs. Road Running
Trail running is much different than road running. Trail running is about exploration. It will empower you to be present and in the moment. Spending time in nature can bring about an inner peace. It allows you to focus on the small beauty in things, such as a beautiful flower or a flowing stream. Running down a trail can change your perception of your world.
Trail running is more challenging for multiple reasons. The terrain is one of the main reasons. The trail can be hilly, rocky or covered with multiple tree roots. Trails generally have uneven terrain, which causes you to use different muscles and tests your balance. Road running typically is flat or with occasional hills.
Tips for Success
What to Wear
If it’s sunny, I prefer a hat over sunglasses. Depending on the trail, I prefer to see any obstacle ahead of time and sometimes sunglasses are too dark for me. A hat provides just enough cover from the sun.
A watch is a must. I like to track my runs, while using the trail running feature. The Coros Apex has track and navigation features to keep you going in the right direction.
Let’s talk shoes. Do you need trail shoes? For the first time out, you can probably manage without. I didn’t purchase trail shoes, until I had done a few trail runs. Trail shoes definitely make a difference, and is a must if you plan to run trails. Trail shoes are made to support feet on more rugged terrain. The soles have more grip and thicker lugs. My current trail shoes are Hoka Speedgoats.
To find the right shoe head to a running shoe store, not a big box store. A running shoe store will be able to custom fit you with the shoe that works best for you. This is also a great place to also find out about a local trail, as many of the people that work there are local runners.
As far as running apparel, you can wear your normal gear. One thing I do like though is more pockets. Some of my favorite shorts are Oiselle’s Roga’s and O-Mazing Long shorts. Both stay put on your waste, and are very breathable on a hot summer day.
Pace
Try not to worry about your pace. Expect your pace to be 1-2 minutes slower running on a trail. You will be navigating uneven terrain. Typically trails also have more elevation gain, so you will be moving slower going up all the hills. When starting out, focus on enjoying the trail and finishing your run.
Hydration/Nutrition
What to bring for hydration and fuel, depends on how long you will be out on the trail. Trail running is more challenging, so you should be prepared. I have a Nathan Vaporairess hydration vest.
By using my hydration vest, I am able to carry multiple things and I can sip water as I go along. It is a good idea to bring extra fuel when heading out on a long trail run. Check out my post on How to Fuel for Long Runs, for some additional tips on fueling.
Finding the Right Trail
Spend time researching the trail you plan to run. Try looking for maps online prior to your run. Guthook Guides is a great app that offers hiking guides for popular trails around the world. By doing a little research prior to your run, you can familiarize yourself with the trail prior to arriving.
Are you a part of a running group, ask the members if they have run there before and what to expect. Perhaps find a running partner to help you navigate the trail. It’s always more fun to explore a new trail with a running friend.
If you are looking for some great trails to run check out my Ice Age Trail posts. Living in Northeast Wisconsin, I have many trails to choose from within a short drive from home. One of my favorite local trails to run is Ryan Park. It has single track trails with a mixed terrain, and about 100 feet of elevation gain per mile.
Safety
You are out in nature, so expect to see animals. Know what to expect and what types of animals are in the area you will be running in. Running in Northeast Wisconsin, I may see a few harmless snakes but that is about it. Unless you are terrified of snakes like I am, then that’s another story!
The terrain can also eat you up. Tree roots are notorious for causing a fall. As you adjust to uneven surfaces, you can easily roll an ankle. I always carry my phone with me just in case.
I began running without any music, once I decided to start running ultras. On a single track trail, you need to hear the runner coming behind you or even an animal. Shut off the music and just enjoy the moment. Trails are full of sounds to get lost in such as birds singing, leaves rustling or water rolling through a creek bed. That’s all the motivation you will need!
Time to Enjoy The Trail
Trail running has many benefits. It will make you stronger both physically and mentally. It’s a great place to remember what it’s like to just enjoy your run. Take time to enjoy nature. Let me know what your favorite trail is or where you running next!
