Trail Running – Tips for Beginners
Hi and welcome back to the Mohsin Salya blog.
Trail running consists of running and hiking over trails. Often referred to also as mountain or fell running, it is a great way to train yourself for a marathon as it keeps your surroundings new and exciting. Usually taking place on hiking trails and often in mountainous terrain, there can be some large ascents and descents. This makes it a great challenge and a dynamic running experience.
If you’re thinking about starting trail running, here’s a few things to know before heading off.
Don’t rush it
Running off road can be exhausting, especially if you’re not used to it. It may take you twice as long as your normal run, especially in the early stages. It’s important to slow your pace and focus on finding a new rhythm. In a matter of weeks you’ll be running up hills you used to walk – it just takes time and patience.
Be safe
It’s a good idea to run with your friends or dog when heading out to the trails. Alternatively, tell someone where you are going and which trail, and take your mobile phone with you for safety. Make sure you stick to your planned course and take some fluids with you, and if possible take a trail map.
Know the rules
Remember to stop for other trail users – equestrian, hikers or mountain bikers. Uphill runners should pause for downhill runners. Stay on marked trails and run through puddles, not around them as this makes the trail wider.
Keep an eye on the time
It’s wise to run by time when you first start trail running, to gain a sense of your trail pacing. Trails are more demanding, so running an out-and-back course is a great way to get to know your pace and develop your trail running confidence. From here, you can develop loops and routes to fit your needs.
Alter the pace
It’s important to adjust your pace according to the terrain, and also to maintain a consistent effort level as you climb uphill. Running over downed trees or through mud and sand takes some getting used to, so it’s best to progress slowly. Tackling obstacles such as these does get easier as your body gets stronger and adapts more to the trails. If you’re ever in doubt, walk.
Wear the right equipment
If you’re going to start trail running, it’s wise to invest in a pair of trail running shoes. They’re important because they differ from road-running shoes in that they’re lower to the ground, which reduces the chance of ankle rolls with a high heel. The rugged tread on them offers better traction on muddy, wet trails. The fit of them is important too – they should be snug around the heel but have room in the toe area.
Until next time,
Mohsin Salya
