How to Transition from Road to Trail Running
Army Veteran and Team RWB Ambassador, Josh Nelson, running a trail race. Follow Josh on Instagram: @josh_nelson_runs
So, you've mastered the streets and now you're eyeing those enticing dirt trails. Making the switch from road to trail running isn't just about changing scenery - it's about embracing a whole new challenge. But don't worry, we've got your six.
Think of it as upgrading your running game. You'll need some new gear, fresh skills, and a different mindset. But trust us, the views and sense of accomplishment are worth every step.
In this post, we're breaking down how to make the leap from road runner to trail enthusiast in no time.
We'll cover everything from proper footwear to fueling strategies, with some essential safety tips thrown in for good measure.
Here are 5 tips to help you transition from asphalt to dirt without face-planting into a mud puddle 5 minutes into your run:
Gear Up
Nearly all of your road running gear can double up as trail running gear - except your shoes. Road running shoes are designed for pavement. They’re lightweight with shallower tread. Trail running shoes are designed for trails. They’ve got deep lugs for traction and are sturdier to offer protection from rocks, sticks, mud, roots…etc. Head to your local running store. They’ll help you find the best trail shoe for your feet.
Adjust Your Stride
Roads are smooth (most of the time) and predictable. Trails are not. Shorten your stride and slow down when running on trails. This will help reduce your risk of tripping or falling, especially if you’re going downhill.
Look Ahead and Down
Running on trails is more “technical” and requires your full attention. Maintain good running form by looking ahead but be sure to regularly glance down. Keep your eyes scanning 10-15 feet in front of you so you don’t trip on any roots below or get knocked out by stray branches above.
Build Strength
Strength training is important for all runners, but it’s especially important for trail runners. The reason? Running on uneven ground puts greater strain on muscles to help keep you stable and from rolling an ankle. Focus on exercises that help strengthen your ankles, hips, core and upper body.
Fuel and Hydrate
Fact: Trail runs often take longer than road runs to complete because of the terrain and technicality of trails. Be sure to pack enough water, electrolytes and nutrition for your run - plus a little extra just in case.
Bonus Tip: Make sure someone knows where you’re going and carry the 10 essentials. Nature can be unpredictable, so it’s better to be safe than sorry.
Want more running tips and inspiration?
Download the Team RWB Member App and join our Running Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your running goals.
