Making the transition from road running to trail running is an exciting journey, though not without its challenges. The terrain can be technical, the trails are often remote, and the outdoor culture may feel foreign. However, with these 16 practical tips, you’ll be better prepared to tackle the trail and improve your experience.
Focus on the Trail
While the natural surroundings may be breathtaking, it’s important to keep your eyes on the trail ahead. Avoid looking down at your feet, and instead, scan four to five feet in front of you. This helps you anticipate obstacles such as rocks, roots, and dips in the trail, allowing you to adjust your stride accordingly and maintain your momentum.
Take Short, Quick Strides
Shortening your stride is key when navigating uneven terrain. It helps you stay balanced, makes it easier to clear obstacles, and reduces the risk of injury. Quick, short steps also ensure that you don’t waste energy on a heavy heel strike, making each stride more efficient. This technique promotes forward motion while conserving your energy.
Use Your Arms for Balance
Much like balancing on a beam or slackline, your arms play an essential role in maintaining stability on technical sections of the trail. Keeping your elbows out or your hands extended can improve control as you move through challenging terrain. Practicing this technique on rocky or uneven trails will help you stay steady. Incorporating balance exercises into your routine can also be beneficial.
Monitor Your Pace
Getting to know your average pace on different types of terrain is valuable. It helps you gauge how long it will take to complete new runs and plan accordingly, especially when running in the late afternoon. If you don’t want to invest in an expensive sports watch, using a fitness app like Strava can track your times at a fraction of the cost.
Hike Steep Hills
When faced with a steep, technical hill, consider walking or “power hiking.” On longer runs, especially during races, hiking uphill conserves energy for when you need it most. Most ultra-runners hike up the inclines and run the flatter sections, so don’t feel pressured to keep running if it’s not the most efficient choice.
Switch to a Midfoot Strike
While heel striking isn’t inherently bad, switching to a midfoot strike can improve your control and stability on trails. This strike pattern helps you make better contact with the ground, which can enhance your grip and ability to handle uneven surfaces. If you decide to make the switch, it may take some time to adjust, especially if you’re changing to zero-drop shoes.
Work on Balance and Strength
Trail running requires agility for jumping, sidestepping obstacles, and balancing on narrow paths. Strengthening your core and working on your balance will help you navigate these challenges more effectively. Incorporate exercises like lunges, planks, and squats into your routine to build the strength you need for these movements.
Prioritize Rest and Nutrition
Rest and proper nutrition are vital for effective recovery. Without adequate sleep, rest days, and a balanced diet, your body won’t recover properly, which can lead to fatigue and injury. Ensure you’re eating enough calories to fuel your runs and allowing your body the time it needs to rest.
Hydrate Properly
Dehydration is a common cause of poor performance in trail runners. Aim to drink about a liter of water per hour, though this can vary depending on the temperature and level of exertion. Don’t forget to replenish electrolytes as well. Carry rehydration salts if you aren’t using a sports drink, and if you plan to refill at natural water sources, always have extra salt tablets on hand.
Try Running with Poles
Trekking poles can be a great addition to your trail running gear. They not only help with balance but can also reduce the strain on your knees and hips, especially on inclines. Poles can provide an extra “pair of legs” during your run. Just be sure to select the right poles – those that are too heavy or the wrong length could cause more trouble than they’re worth.
Carry a Blister Kit
Blisters can sideline a trail runner, but a well-packed blister kit can help you address hot spots before they turn into bigger problems. Having anti-chafe cream or blister patches on hand can prevent irritation, and if a blister forms, having the necessary tools to drain and dress it can keep you going.
Stay Motivated by Exploring New Trails
Running the same trails can become monotonous, so it’s helpful to change things up. Explore new trails, join different groups, or even try night running or fastpacking to add excitement to your runs. You’ll find that variety keeps you engaged and motivated to continue training.
Know Trail Etiquette
Different trails may have different rules, but generally speaking, horse riders have the right of way, followed by pedestrians and cyclists. When approaching other runners, downhill runners should yield to those running uphill, as it’s harder to start climbing after stopping. Be polite and always follow these informal agreements for the benefit of everyone on the trail.
Prioritize Safety
Whenever possible, run with a friend and carry a cell phone or satellite messenger, especially if you’re running in remote areas. Let someone know your route and expected return time for added safety. Be prepared for encounters with wildlife, such as bears or cougars, by knowing how to react if necessary.
Leave Your Stress Behind
Trail running offers a great opportunity to disconnect and let go of life’s pressures. It’s easy to become mentally cluttered, but focusing on the present moment and the act of running can help clear your mind. Embrace mindfulness and enjoy the freedom of a run without distractions.
Leave No Trace
Respect the environment by sticking to marked trails and avoiding unnecessary impact. Don’t step around puddles or obstacles, as this can widen trails and lead to erosion. Always clean up after yourself, including items like orange peels, small wrappers, or toilet paper. If you’re using trekking poles, ensure that their use doesn’t damage the trail further.
By following these tips, you’ll become more confident and capable as you explore the trails. With practice, you’ll develop the skills needed to take on any challenge the trail throws your way. Happy running!
