You’re into trail running? That’s crazy! This is often the response when telling people this is what you do in your leisure time. Just spontaneously running up a mountain after finishing work? Reactions usually include an appreciative nod, eyebrows raised in amazement or a head shake. And yet: sometimes, this passion is contagious. Perhaps that was the case for you, too, and that’s why you’re reading this article to find out how to start trail running.
Where does running end and trail running begin?
What exactly is trail running? Trail runners can no longer be described as eccentrics or crazy people who force themselves up unspeakable altitudes, accumulating major distances. More and more runners who used to prefer roads have now discovered running on alternatives to paved paths. And that is exactly what trail running is! Running off the beaten track. The ITRA (International Trail Running Association) defines it as running in nature. Be it forests, meadows or mountain trails, if available, with only a minimum of the paths being paved. The number of kilometres or cumulative elevation gain doesn’t matter.
Trail running isn’t really a new trend and perhaps some of your runs have already been trail runs. But the fact is that a jogger who completes a daily route of 5 km around a lake on forest ground would be described as a runner rather than a trail runner.
Trail running for beginners
Trail running usually begins for most where paved paths end and uneven terrain starts. That’s why it often attracts experienced runners who can run for long distances and want to expand their horizons with trail running. (Away from competitions) free from structures, training plans, times and conventions. Instead a whole lot of enjoyment and nature. It’s not just a (new) trend sport but it requires fitness, power, endurance, co-ordination and concentration. So is trail running a suitable sport for beginners? How do you train for trail running as a beginner?
It doesn’t have to be an ultra trail straight away
The fact is that running on trails is great for beginners. It may even be better than the daily pounding on hard asphalt. The softer ground protects the joints and sections going up and down make the natural transition from running to walking easier, which is the right way to start trail running anyway. Plus, it offers much more variety than constantly running the same route around your neighbourhood. Experiencing nature definitely helps to motivate you to stick with this new sport. But make sure you differentiate between the 100k ultra run and a 10k pleasure trail. It’s sometimes not that easy.
For the current Trail Running World Championships in Innsbruck, the route covering 45 kilometres and more than 3,000 km of altitude is designated as “Trail Short”. But don’t be put off. As a trail running beginner, you have all the time in the world. You don’t have to stick to certain specifications. Breaks to enjoy the view are allowed at any time.
10 tips for trail running for beginners:
1. Start slowly
It’s important for beginners to start slowly and to increase the distance gradually. Start with short distances (e.g. 5 km) and easy trails from a technical perspective to get your body used to the unfamiliar strain. Increase the distance over time and look for challenging terrain later on. In this way, you can prevent injuries and give your muscles, ligaments and joints the opportunity to get used to the strain. Your fitness will also take time to improve. It’s completely normal that you’ll be out of breath.
2. The right equipment
What kind of equipment do I need for trail running? First invest in appropriate trail running shoes that will give you the proper support on different terrain. When you increase your routes, you should also consider your water supply and perhaps take energy bars or gels. A running backpack can be helpful for that. If you run at higher altitudes, you should be equipped appropriately.
3. The ideal route selection
Find out more information about the route you’re planning to run. To begin with, gentler slopes are more suitable than Alpine passes. To start you off, you may wish to choose a route nearby that you’re already familiar with. The following applies when your runs get longer: Check the height profiles and observe information about difficulty levels. This also includes hazardous areas and rough terrain. You must also bear the weather in mind. That applies to running in the mountains in particular.
4. Slow your speed – less is more
Walking is allowed! Trail running isn’t all about speed. Adjust your speed to the conditions and listen to your body. It’s better to walk uphill – that saves energy! Use the downhill sections to recover and slow down there as well. Make sure you turn back in time. The return journey can be quite long.
5. Strengthen your power and stability
It’s no surprise but often neglected by beginners. Trail running requires good body stability. Integrate excersises to strenghten your core muscles, the lower limbs and the leg axis into your training. A stable body will provide you with more confidence in rough terrain and protect you from injuries.
6. Maintain a good running technique
Use easier routes to practise the technique. Uphill, you can take smaller steps and slightly lean forwards with your upper body. Don’t forget to breathe. When going downhill, don’t lean back to slow down. Stay upright and try to make contact with the whole foot or the forefoot. Important: Stay alert and look a few steps ahead at the trail to keep an eye on the ground and not miss any obstacles.
7. Take a break every now and then
Forget about time. Enjoy nature and your surroundings. You’re allowed to take breaks to recover and enjoy the view.
8. It’s more fun when you’re not alone
There may be a meeting point for trail runners near you. It’s more fun as part of a group. Especially if you’re just about to start trail running, being in a group will motivate you and keep you safe. You can learn from experienced runners and you can support each other.
9. Respect nature
You’re there because of nature’s beauty. Trail running doesn’t mean running cross-country at random. Stay on the marked paths and watch out for protected areas so you don’t disturb any animals.
10. Listen to your body
Last but not least. The most important tip concerning trail running for beginners is to listen to your body. Don’t take excessive risks and look out for signs of exertion or injuries. Trail running is meant to be fun and help you to progress, not damage your body.
You can see: Trail running also offers beginners a great opportunity to enjoy nature and stay fit at the same time. If you follow our tips for trail running and listen to your body, nothing will stand in the way of the (occasional) switch from jogging to trail running.
