Do you usually run on the roads? Have you ever tried trail running? I know there are a lot of runners out there who would love to try running and racing on trails, so here are some trail running tips to get you started.
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So you want to be a trail runner? Here are 11 tips that will get you ready to enjoy the challenge and beauty of #running on the trails!Click To Tweet11 Trail Running Tips
Start Slowly
Trail running is different from road running. Obviously, right? What new trail runners might not realize is that in some ways it’s like starting running all over again. The terrain, the hills, the potential hazards, all combine to make trail running challenging, a little dangerous, and extremely satisfying. It does take a little while to adapt, though, so be prepared to start slowly then gradually increase the difficulty of the trails as well as the length of time on the run.
Change your Expectations
You may run like a gazelle on the road but you will find that you need to change your expectations a bit when you’re trail running. Your pace will be slower, especially at the beginning, and you’ll find that trail running can be exhausting. Don’t worry, though. As you continue to train you will notice big improvements.
Trails are different
Every trail is different and every trail will need you to take a slightly different approach. Some are wide and well defined, others are single track, narrow with obstacles such as tree roots, rocks, and animal burrows. Expect to run through sand, climb over brush and trees, and sludge through water and mud. Each trail is an adventure waiting for you.
Count Time Not Miles
Because your pace will be a lot slower, focus on the time that you spend, not the mileage, especially at first. Start with a 30-40 minute run (depending on your fitness level) and gradually increase that as you adapt to trail running.
Watch Where You’re Going
It’s easy to get distracted when you’re trail running. You’re surrounded by natural beauty that you definitely don’t see from the road. However, keep your eyes on the road ahead, which is likely to contain rocks, holes, and other obstacles that will bring you down if you’re not careful. That’s not to say that you shouldn’t take time to stop or walk and soak in your surroundings once in a while.
Core Strength
Having a strong core is important for all running, but even more essential for trail running. It will help keep you upright when you get tired (and you will get tired). Here are some great core exercises for athletes (that aren’t planks!).
Balance
Climbing over trees and bushes? Yes, you need good balance! Try exercises that incorporate both strength and balance training like lunges on a Bosu, one-legged squats, and one-legged deadlifts. Try this Striving for Balance workout!
Be Safe
Staying safe when you’re running on the trails incorporates quite a few precautions. First, make sure that someone knows where you’re going and when you expect to be back. Carry a phone, trail map, ID, and a first aid kit. Ideally, run with your dog or friends, but if you do run alone carry pepper spray and be mindful of your surroundings. Keep an eye (and an ear) out for snakes or other wild animals. Pay attention and be aware of your route so that you can find your way back.
Pack in, Pack out
Trail running is amazing because you can become one with nature and enjoy your surroundings. Help keep it that way by not leaving any trash behind. If you bring it in, bring it back out with you.
Bring Your Own Hydration/Fuel
You won’t find many drinking fountains or food vendors on the trail. You never know how long you’ll be out there, so cover your bases by bringing your own hydration and fuel. There are many options for carrying it, including handheld bottles, hydration packs, and waist belts.
Trail Running Shoes
The more technical the trails you’ll be running on, the more valuable a pair of trail running shoes will be. They are designed for rough ground, with rugged soles that give you better traction on muddy trails. They are also built lower to the ground to make it less likely you’ll turn an ankle. Take good care of your trail shoes by making sure you clean any mud immediately and pull the insoles out so they will dry quickly.
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Do you love trail running? Any tips you’d like to share?
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The trail I run on here is flat, straight ant not technical. So I wouldn’t say I have much real trail running experience! Its nice to change things up and get off the roads once in awhile.
I don’t always mind a nice, groomed trail either. Less pounding on the body.
Trail running always looks so peaceful! Since I have fallen before on trails, I am a little leery of them
Everybody falls on trails! Of course, I also fall on sidewalks. At least trails are softer.
Trails are so fun, but they are tricky here. So much sugar sand and so many bugs. For me, the roads are more enjoyable in my area, but when I find a good trail, I’m all in!
Sand and bugs would definitely make me think twice about trail running!