A Beginners Guide to Trail Running
TRAIL RUNNING
A BEGINNERS GUIDE
Regardless of your running background, you have made an excellent choice by considering getting into trail running. We may be biased here at Pure Trails Adventure, but we feel that trail running is an extremely good way to spend your time and keep fit. Leaving the tarmac behind, every run you make feels like an adventure, the pressure that is often associated with road running is lifted from your shoulders, as you explore new trails you may not have known existed.
Forget minute mileage and split times and start thinking about bubbling brooks and hilltops to stop and soak up the view. Trail running is a sport that also becomes a lifestyle, stepping out of your front door and running a trail that leads to endless fulfilment, in tune with the natural world around you.
Welcome to the trail running community!
Non-runners and road-runners may assume there is a barrier to getting off-road; that you need a supply of specialist kit, that the risks of twisting an ankle or hurting yourself are high, or that a lack of navigation skills will have you lost in the wilds. None of which is true.
We’ll set out a few easy and simple steps to help you on your way, to get you off-road and started on a richly rewarding journey into the world of trail running.
What is Trail Running?
Trail Running in our eyes is anything off-road, this constitutes a footpath, bridleway or anything dirty which is undulating and provides a route which preferably involves a bit of elevation gain or loss along the way. Forests, meadows, fields, river banks, mountains, fells, seashores, and hills, these are all trails and many of which will be waiting within just a few minutes of your front door.
Do I need experience of running to get into Trail Running?
Absolutely not, all you need is a pair of trainers and a sense of adventure to get into it.
A huge benefit of running on trails is that the nature of the terrain makes running a lot slower than you would otherwise experience on the road. The reason being is that underfoot conditions can be so changeable (especially with varying weather conditions) that it pays to take some care and attention of the surface you are running on. What that means is that you can take your time, you are encouraged to walk all of the uphill bits and to take it steady on the downhill bits. It’s important to remember that it doesn’t matter how fast or slow you are, focus on the adventure you are experiencing.
Before you know it you will slowly build your base of running fitness which will allow you to run for longer and to explore more challenging terrain.
Do I need specialist gear?
Put simply no, you don’t need any specialist gear when you are first starting, however, we need to be careful as the broad term trail running applies to a variety of terrain; everything from a local field to mountain trails.
For the beginner trail runner heading out on a dry, warm day, running across a flat meadow or a well sign-posted forest footpath you can easily afford to put on a normal pair of running trainers and feel the benefits immediately.
Being based in the UK though and with changeable weather right throughout the year, we would caveat this depending on where you are planning to run. If the weather changes and the underfoot conditions become muddy or slippery then your road running trainers will not cut the mustard and you should consider purchasing a pair of trail running shoes.
Trail shoes are designed to provide appropriate foot support, hugging your foot which reduces the chance of slip and holds you in place. Just about all trail shoes provide an appropriate grip with large lugs which gives friction when running on slippy surfaces. Some shoes provide greater cushioning, some take a more minimalist approach. There is no right or wrong with the style of trail shoe you buy, but considering where you want your trail running journey to go will lend to the style of shoe you will buy.
Aside from trainers and if you are keen to explore a broader range of trails in your local area or maybe further afield it would be worth investing in a running watch which includes a GPS (budget dependent) and a map and compass. A smartphone will do the job on smaller, local trail that is easily accessible. You can download many apps that provide a free route planning service, but if you intend to go further afield a phone cannot be solely relied upon and appropriate planning would need to be considered.
For longer trail runs we suggest packing a lightweight waterproof, as well as a small running pack to help carry your gear with you. A cap or hat may be necessary and a bottle of water with a handful of snacks to keep you hydrated and energized. A headtorch regardless of the time of day and year is always essential.
This might sound overkill, but use your common sense before heading out. If you are planning on running in a new area it’s better to be prepared for all weather conditions.
Running Technique
The biggest joy of trail running is that it so easy to get started and trails can be found everywhere. For the beginner trail runner starting in the countryside, the footpath is the ideal place to start, as you can run almost the same as you would if running on a road. Over time you will build up your running fitness, as well as your endurance and will help you stay healthy and injury-free.
Over time when you graduate to running in hillier and more mountainous areas, we need to start considering running technique in greater detail. The underfoot terrain can change dramatically, with the loose ground, stones, tree roots, and hard uphill and steep downhill sections all considered hazards to think about. On longer trail runs this can become more taxing on your mental and physical strength as you spend longer focusing on the changing terrain around you, whilst experiencing the harder physical toll it takes on your body.
If you take it steadily, you will gradually become accustomed to this changing terrain, adapting to its changes and being able to withstand the endurance elements associated with trail running as your strength and stamina improve.
Pacing
Road running is immersed in pace per miles and split times, it can be an intimidating battleground to navigate if you are brand new to the running sport.
The wonderful news is that trail running is not associated with any of these; it’s you against adventure, you decide the rules of play.
When it comes to running on trails it is important to stress that your miles per minute will be greatly slower than your miles on the road. As a guideline comparison an 8 – 10-minute mile road runner will roughly cover the same ground on trails 1 – 2 minutes more slowly depending on the route, this could even be slower. What that means is forget about the pressures and expectations, focus on you dictating your own pace and enjoy the flow of the trail. An important message to remember is that it is encouraged to walk all of the ups, as well as all of the downs if you are not as confident in your footing. Jog all of the flat bits and enjoy your surroundings.
KEEP SAFE
Do remember that trail running is an adventure, it’s wild and away from the paved pedestrian roads and vehicles, you may end up running remote routes away from access or other people.
With that in mind, consider your safety and the risk of injury associated with the route you are intending to run. Plan your route in advance, taking the appropriate kit with you based on the weather conditions and the time of day you intend to run. It’s always worth carrying a fully-charged mobile phone with you in case you injure yourself and require assistance. Also. it's worth telling somebody where you are planning to go and how long you will be out for.
Likely, you won’t have to use any of it, but being prepared is always best practice and will give you the confidence to go further for longer and your experience of trail running continues to grow.
Now, it’s down to you.
Trail running is the most rewarding sport we have ever come across, so much so that we decide to create a business around it. Take courage and confidence that whatever your experience or ability to run, you are capable of becoming a trail runner yourself.
Access to trails is everywhere, even if you live in the middle of a city you will be surprised how easy it is to access the countryside. It is also a great way to explore a new environment whenever travelling away from home for a visit or on holiday. Be adventurous and be creative, set yourself achievable goals and you will soon find the rich rewards that this sport offers.
Feel welcome to get in touch with any of our team at Pure Trails Adventure, even if it is just to ask us for some advice on how to get started. We want to inspire you and to help you to #FINDYOURPATH
Contact us at: explore@pure-trails.com or give us a call on +44 (0) 117 251 0039
