For many, running typically starts on roads or treadmills. While any type of running provides excellent exercise, reducing stress, improving well-being, and boosting physical health, trail running takes it to another level. If you’re seeking to enhance your sense of freedom and overall well-being, give trail running a try.
In recent years, trail running has exploded in popularity. What was once a niche activity is now on trend for both outdoor enthusiasts and urban runners. But why are so many people hitting the trails? Not only does trail running offer a break from the monotonous pavement pounding, but it also immerses you in nature, provides a dynamic workout, and offers a sense of adventure that’s hard to match. If you’re curious about starting trail running, here’s a comprehensive guide to get you started.
Why Trail Running?
Reconnect with Nature:
In our fast-paced, digitally driven world, it’s easy to feel disconnected from nature. Trail running offers a fantastic way to reconnect. Whether you’re jogging through woodland, plunging down alpine trails or exploring your local park, the natural world can be a profound motivator and a meditative experience, proven to bring a sense of calm and rewilding.
Full-Body Workout:
Unlike road running, trail running requires you to navigate uneven terrain, which varies on the time of year and weather. This means you’re engaging different muscle groups. It’s not just about leg strength; your core and upper body also get a workout as you maintain balance and stability.
Mental Health Benefits:
The combination of physical activity and exposure to nature is a double dose of mood enhancement, and probably even has compounding benefits. Studies have shown that spending time in nature can reduce stress, anxiety, and depression and also increase feelings of intrinsic well-being. Trail running, therefore, not only improves your physical health but boosts your mental well-being.
Getting Started
Research Local Trails:
Before you lace up your shoes, look at STRAVA to find out what trails are nearby and consider downloading a mapping app like Outdoor Active, where you can plot and follow routes. Start with trails that are easy to navigate and run on and create a good foundation for increasing experience and confidence. Look for a local trail running club and check out Run the Wild events!
Gear Up: The Essentials:
While you don’t need a much of gear to get started, investing in a few key items can make a big difference.
- Trail Running Shoes: Regular running shoes won’t cut it on trails (see Why you need trail shoes). Trail running shoes offer better grip, support, and protection against rocks and roots. La Sportiva offer a great range of choice.
- Waterproof Jacket: Like trail shoes this is an essential item, particularly in our weather, the key is being able to keep warm when it is wet.
- Running Pack: Running trails, requires you to be more self-sufficient. So a running pack or vest allows you to carry water and essentials like snacks, a phone, and a first-aid kit without slowing you down.
Start Slowly:
It’s tempting to go full throttle, but it’s better to start slowly and build up your stamina. Begin with short, manageable runs and gradually increase your distance and difficulty. Pay attention to your body’s signals and take breaks when needed.
Learn the Terrain:
Trail running requires more attention than road running which facilitates the medidative experience. Watch your footing and be aware of obstacles like rocks, roots, and other trail furniture. Always keep looking forward and stay focused!
Techniques and Tips
Pacing and Rhythm:
In road running you have two variables, speed and distance. With trail running, there are so many more variables, from terrain, inclines, and declines, technicality and the weather. So focus on finding a rhythm and a consistent effort rather than sticking to a set speed or thinking in terms solely of distance. On steep ascents, consider power hiking to conserve energy.
Mind Your Feet:
Keep your gaze about two-three metres ahead, scanning the ground for obstacles. This will help you plan your steps and maintain your balance. Lifting your feet slightly higher than usual can prevent trips and falls.
Descending Safely:
Running downhill can be tricky. Keep your balance over your feet. By leaning either forward or back you can control your speed. Use short, quick steps and engage your core to stay in control. Let gravity assist you, but don’t let it take over completely!
Safety First
Tell Someone:
Always let someone know where you’ll be running and when you plan to return. If possible, run with a buddy, especially when you’re exploring new trails.
Be Weather-Wise:
Check the weather forecast before heading out and prepare accordingly. Trails can become slippery and dangerous in adverse conditions. Dress appropriately for the weather and carry extra layers if needed. Think of different route options if you need to cut your run short.
Plan your route:
Brush up on your navigation skills to become more competent on route finding. Stick to designated paths to ensure your safety and protect the natural environment. Follow the countryside code and know your own limits.
Embrace the Adventure
Trail running is not just a physical activity; it’s a journey. Embrace the adventure, take in the scenery, and enjoy the freedom that trail running brings. Every run is a chance to discover new paths, challenge yourself, and connect with nature. So, lace up those shoes, find your trail, and start your running adventure today!
Written by Simon James
