Trail Running for Beginners: Your Ultimate Guide to Conquering the Trails
Me (Bryana) running the Wild Boar Night Run Half Marathon in Central Florida, 2024.
Ready to take your running off-road? Trail running offers a thrilling new challenge for road runners looking to spice up their routine. In this guide, we'll walk you through everything you need to know to start trail running.
10 Essential Tips for New Trail Runners
1. Invest in Trail Running Gear
Trail running requires different gear than road running, especially if you’re heading out for a long trail run. Start with trail running shoes that offer better traction and protection than your road shoes. For longer trail runs, wear a hydration pack so you can bring enough fuel and fluids with you.
2. Start with Easy Trails
Start your trail running journey on shorter, less technical trails. This approach helps build your confidence and trail-specific strength gradually.
Pro Tip: Local county or state parks are perfect for this! Many of them have accessible, well-managed trails plus facilities like restrooms and water fountains. They’re perfect for helping you learn to transition from road to trail running.
3. Adjust Your Pace
For most people, their trail running is slower than their road running pace. The reason? Uneven, varied terrain. Focus on effort rather than pace and enjoy the challenge of navigating natural obstacles. It’s a lot of fun!
4. Stay Aware of Your Surroundings
Keep your eyes on the trail, scanning about 10-15 feet ahead to avoid tripping hazards. This constant vigilance is crucial for safe trail running.
Slow down and make some noise when you approach any turns on the trail. This helps the wildlife know you’re coming. Here are some more wildlife encounter tips from our expert Eagle Expedition Guides.
5. Run Hill Repeats
Hill repeats aren’t just for building speed. They also help you build strength and develop proper form for tackling any hills you might encounter on the trails. Run uphill with short, quick steps. Don't be afraid to power hike steep sections - it's a common strategy among experienced trail and ultrarunners.
6. Improve Balance and Stability
Trail running is more of a workout on your core and stability muscles than road running. Incorporate exercises that enhance balance and lateral movement to prepare for uneven terrain into your fitness routine. This will help reduce your risk of common trail running injuries.
7. Plan for Proper Nutrition and Hydration
Trail runs often last longer than road runs which means you need more fuel and fluids. Pack extra snacks and water to maintain energy levels throughout your adventure.
8. Practice Trail Running Etiquette
Learn and follow trail etiquette, such as staying on the trail, yielding to uphill runners and leaving no trace. Respecting these unwritten rules will help you integrate into the trail running community.
9. Prioritize Safety
Always inform someone of your running route and expected return time. Carry a phone and basic first aid supplies for emergencies. If you’re running where there isn’t cell reception, bring a GPS tracker so you can be located if something happens.
10. Embrace the Trail Running Experience
Trail running is a blast! Take time to enjoy the scenery, fresh air, and connection with nature.
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.
