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Oct 26

How to Become a Trail Runner? An Introduction to Trail Running.




Trail running is more than just a sport.


It’s an adventure that allows you to connect with nature, explore stunning landscapes, and test your endurance on a variety of terrains.


Trail running offers a fresh and exciting way to enjoy running - regardless of whether you're an experienced road runner looking for a new challenge or a complete beginner eager to try something different.


But how do you get started?

Becoming a trail runner is a really rewarding journey.


It will open you up to new experiences and allow you to connect with nature - in a meaningful way like never before!


It may sound scary. It may sound different to what you've experienced before.


But we promise you - trail running is actually the easiest and most inclusive of all the styles of running there is out there...


Throw those rules out the window (kind of!).

With the right mindset, gear, and preparation, you can start exploring trails, improve your fitness, and discover the joys of running in nature. 


Importantly, trail running is about enjoying the outdoors and pushing your personal limits, - whether you’re running your first 5k or conquering a mountain pass. 


Run Weekends love a trail run. 

In fact, we incorporate a lot of trail runs into our running tours. In this guide, we’ll walk you through the steps to becoming a confident and prepared trail runner.


7 Steps to Become a Trail Runner


 


Start Trail Running with the Right Mindset


Step 1 to becoming a trail runner is embracing the trail running mindset. 


Unlike road running, where the focus is often on speed and performance, trail running is more about exploration, adventure, and embracing the natural environment. 


Trails are unpredictable.


Your pace will naturally be slower due to the varied terrain. 


Hills, rocks, mud, and roots are all part of the fun. 


The goal is to enjoy the journey and adapt to whatever the trail throws at you.


Before heading out on the trails, remind yourself that trail running is not just about covering distance but also about appreciating the surroundings.


 It’s common to stop to take in a breathtaking view, watch wildlife, or even walk uphill sections. And of course, take lots of photos!


Adopt a flexible mindset and it will help you enjoy trail running to the fullest.



 


Choose the Right Gear to Start Trail Running


Step 2: Gear. The right gear can make a big difference in your trail running experience. 


While you don’t need to invest in a lot of expensive equipment to start, there are a few essentials that will enhance your comfort and safety on the trails:


- Trail Running Shoes

One of the most important pieces of gear for a trail runner is a good pair of trail running shoes. These are designed with extra grip and protection to handle uneven, slippery, or rocky terrain. 


Unlike road running shoes, trail shoes provide better stability and durability, which is essential when navigating challenging surfaces. 


When choosing trail shoes, consider the type of trails you’ll be running on. More rugged terrains may require shoes with deeper lugs for grip, while smoother paths may only need light cushioning.

  

- Hydration System

Staying hydrated is key, especially if you’re running on remote trails. 


You won’t find water fountains or convenience stores on mountain trails, so you’ll need to bring water with you. A hydration vest or handheld water bottle are great options that allow you to carry water without feeling weighed down. 


For longer runs, a hydration bladder with a hose might be more convenient.


- Appropriate Clothing

Trail running often involves varied weather conditions. It’s essential to dress appropriately. 


Layering is the best approach. 


Opt for moisture-wicking, breathable fabrics that help regulate your body temperature. In colder weather, pack a lightweight jacket that can protect you from wind and rain. It’s also a good idea to wear socks specifically designed for trail running to prevent blisters and provide extra cushioning.


- Accessories

Other helpful items include a running hat for sun protection, sunglasses, and a headlamp if you plan on running at dawn, dusk, or in the dark. 


A GPS watch or smartphone app can help you navigate new trails and track your progress.




 


Find the Right Trails


Step 3 to become a trail runner, you need to find the right trails to run on! 


Fortunately, trails can be found just about anywhere, from national parks to city outskirts. Depending on where you live, you might be able to find well-established trails nearby or have to take a short drive to reach a trailhead. 


Here’s how to locate good trails for running…


- Local Nature Reserves and Parks

Many nature reserves, parks, and forests have marked trails that are ideal for beginners. These trails are often well-maintained and provide a safe, easy introduction to trail running.

  

- Trail Apps and Websites

Apps like AllTrails, Strava, and Trailforks allow you to search for trails by location, difficulty, and terrain type. These platforms offer maps, reviews, and even elevation profiles, so you can choose trails that suit your skill level.


- Start Small

For your first few runs, pick short, well-marked trails with moderate elevation changes. As you gain confidence, you can gradually increase the distance and difficulty of your runs, exploring more technical trails with steeper inclines, rocks, and roots.



 


Adapt Your Running Technique


Step 4: Adapt. Running on trails requires a different technique compared to road running. 


The uneven surfaces and changing terrain demand more agility, balance, and quick decision-making. 


So, how best to adapt your technique? 


- Shorten Your Stride

Trail running often involves obstacles like rocks, roots, and steep inclines. Shortening your stride helps maintain better balance and control over uneven surfaces. 


A quicker cadence (step rate) can help you adjust more easily to the changing terrain.


- Engage Your Core and Upper Body

Your core muscles and upper body play a more significant role in trail running than in road running. Engaging your core will help you stabilize your body on uneven ground, while using your arms for balance can make a big difference when running up or down hills.


Think about starting up that CrossFit class or heading to some other strength class at the gym. 


- Walk the Steep Hills

Don’t be afraid to walk when you encounter steep or technical terrain. Power hiking up hills is common in trail running and often more efficient than trying to run. 


It saves energy and can be faster than attempting to run the entire incline.


Honestly, no one will judge you. And if they do, more fool them (their calves will be burning the next day, not yours!). 


- Focus on Foot Placement

Trails often have loose rocks, roots, and uneven surfaces that can cause you to trip or lose balance. 


Pay attention to where you place your feet and avoid unnecessary risks. Keep your eyes on the trail about 10-15 feet ahead to spot obstacles before you reach them.


Plus, focusing on these things will help you get into that beautiful, meditative state of running we all crave. 




 


Start Slow and Build Endurance


Step 5 is to start off slowly.


One of the best things about trail running is that it’s accessible to runners of all fitness levels. 


Even if you’re a complete beginner or transitioning from road running, you can start slowly and build your endurance over time. 


So, how best to get started?


- Ease Into It

If you’re new to running altogether, start with short distances (even a 20-30 minute trail run or hike is great) and gradually increase your time and distance. 


For experienced road runners, your usual pace will likely slow down on trails due to the elevation changes and challenging terrain, so don’t worry about running as fast as you do on roads.


- Combine Running and Hiking

It’s perfectly okay to mix running with hiking, especially when starting out. In fact, many seasoned trail runners walk the uphill sections and run the flats and downhills. 


This combination allows you to conserve energy while still covering a lot of ground.


- Add Strength and Agility Training

Trail running engages different muscles than road running, particularly your stabilizing muscles. 


Incorporating strength exercises like squats, lunges, and core work into your routine will help improve your balance and reduce the risk of injury.



 


Safety Tips for Trail Running


Step 6: SAFETY.


Trail running often takes you away from busy roads and into more remote locations, which makes it essential to prioritize safety.


Here are some of the main points to consider when you’re thinking about safety and trail running. 


- Know the Trail

Before heading out, familiarize yourself with the trail route, especially if it’s a longer or unfamiliar one. 


Always check the weather and bring a map or GPS device to prevent getting lost.

  

- Tell Someone

Let someone know where you’re going and when you plan to return, especially if you’re running solo. In case of an emergency, it’s important that someone knows where to look for you.


- Stay Hydrated and Bring Fuel

Carry enough water and snacks for the duration of your run, especially for longer routes. 


Trail running can take more energy than road running due to the added elevation and technical terrain.


- Be Aware of Wildlife

Depending on where you run, you may encounter wildlife such as deer, snakes, or even larger animals like bears or mountain lions. 


Be mindful of your surroundings and understand the local wildlife you might encounter.



Run Weekends in Kosovo

 


Join a Trail Running Community


Step 7 is the most fun one. Joining a trail running community can enhance your experience, offer support, and help you learn more about the sport. 


Many cities and towns have local trail running groups that organize group runs, share trail knowledge, and provide a sense of camaraderie. You can also join online communities and forums to ask questions, get gear recommendations, and find trail races or meetups in your area.


There is really no better way to get started with trail running and become a trail runner than finding yourself a good trail running community. Trail running in general is known for its accessibility and inclusivity. 


See if you can connect with local trail runners who are sure to welcome a new friend! 


Or how about joining a Run Weekends trail running tour? 




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