Transitioning from Road to Trail Running: A Beginner’s Guide

Fastpacking combines the thrill of trail running with the freedom of backpacking, allowing you to cover vast distances in a short period while carrying minimal gear. However, the challenge lies in balancing lightweight packing with comfort and safety. To help you get started, this guide outlines the key principles for selecting your gear and offers tips to streamline your packing for a successful fastpacking trip.

Understanding Fastpacking Gear Principles

When it comes to fastpacking, every ounce matters. Keeping your pack weight under control is crucial for both comfort and performance. The ideal weight for your total pack should be under 9 kg (20 lbs), which includes your food and water, leaving around 4.5 kg (10 lbs) for your gear. Here’s how to get there.

Focus on Essentials First

Prioritize safety and survival gear. While the goal is to stay light, you can’t skimp on the necessities. A trip in mild conditions with a partner might allow for a pack under 4 kg (9 lbs), but more challenging weather or solo trips could require more. Be sure to pack appropriately for the conditions, and always include items for warmth, shelter, and emergencies.

Opt for Multipurpose Gear

One of the easiest ways to save weight is by choosing gear that serves multiple functions. For instance, trekking poles can double as tent supports, eliminating the need for separate tent poles. A cooking pot can also be used as a bowl and mug. This dual-purpose gear can drastically reduce pack weight without compromising on utility.

Invest in Ultralight Gear

Ultralight gear is a game-changer, allowing you to stay warm and dry without the heavy pack. For example, lightweight tarptents and down quilts are now available, often weighing under a kilo. While ultralight gear can be pricey, it’s worth testing out different models before committing. Consider borrowing gear to experiment before purchasing your own.

Trim Down Excess

Even with ultralight gear, you’ll need to make tough decisions to keep your pack under 5 kg (11 lbs). Trim down items like toothbrush handles, or take only a small portion of toothpaste. Every gram counts, but be cautious—don’t sacrifice essential items like rain gear just to save a little weight.

Share Gear with a Partner

If you’re fastpacking with others, consider sharing gear to lighten the load. You don’t need multiple shelters, stoves, or first aid kits—sharing these items can help significantly reduce weight, especially for longer trips.

Wash and Wear

You don’t need a new set of clothes every day. As long as you have clean socks and underwear, you can wash and wear your running shirt and shorts repeatedly. This minimal approach cuts down on bulk and weight while keeping you comfortable on the trail.

Plan for the Weather

Weather can be unpredictable, so always prepare for worse conditions than expected. It’s better to pack a bit extra to stay safe than to find yourself unprepared. But, using the tips above, you can ensure you’re not overburdened with unnecessary gear.

Fastpacking Gear Breakdown

Footwear

Your choice of footwear for fastpacking depends on comfort and durability. A more relaxed fit is preferable, especially for high-mileage days. Zero-drop shoes with around 20 mm of cushioning offer the right balance for most fastpackers, making it easier to land midfoot and providing ample support over rough terrain. If you’re new to zero-drop shoes, take the time to transition gradually.

Choosing the Right Pack

The pack you choose is arguably the most important gear decision you’ll make. A poorly fitting pack can cause discomfort, chafing, and energy-draining bouncing. The ideal size is around 25-30 liters, but if you’re new to fastpacking, stick to at least 25 liters to avoid being overly cramped.

Key features to look for include:

• A soft back pad that contours to your body
• A waist belt for stability
• Adjustable straps and a sternum strap to ensure a secure fit

Specific fastpacking packs like the Ultimate Direction Fastpack 25 or Six Moon Designs Flight 30 are designed to reduce bounce and offer practical features like trekking pole mounts, water bottle pockets, and extra storage compartments for gadgets like GPS.

Water Storage

Your hydration system plays a key role in keeping you fueled during your run. Options include reservoirs, water bottles, or soft bottles. While traditional hard bottles can be uncomfortable and bulky, soft bottles conform better to your body and reduce sloshing. Many fastpackers opt for a combination of soft bottles and a hydration reservoir, allowing for flexibility and easy access to water while on the move.

Tent or Tarp?

Shelter is another essential decision in fastpacking. Whether you choose a lightweight tent, tarp, or a hybrid option depends on your needs for protection and weight.

• Ultralight tents provide the most protection from the elements but tend to be heavier.
• Tarps are incredibly lightweight but offer less protection from wind and rain.
• Tarp tents are a good compromise, offering more protection without adding significant weight.

If you’re comfortable with some manual setup, shelters and tarps supported by trekking poles are a minimalist option for fastpackers.

Sleeping Gear

A quality sleeping setup is essential for a good rest on your fastpacking trip. Consider a lightweight sleeping pad, either closed-cell foam for durability and low weight or air pads for added comfort and compactness. Pair it with a down quilt for a warm yet light sleep system. Keep in mind that quilts are less restrictive than sleeping bags, providing a lighter and more flexible option.

Cooking Gear

While you can skip a stove for minimalism, carrying a small stove and cooking pot adds little weight but significantly enhances your ability to refuel. A lightweight alcohol stove is often the best option for solo fastpackers, as it’s compact and efficient. A titanium pot serves as both your cooking vessel and eating bowl, minimizing your gear even further.

Additional Items to Consider

Headlamp

A reliable headlamp is crucial for navigating in low light. Even in remote areas, it’s essential to have a light source for safety and convenience.

Toiletry Kit

Keep your toiletries minimal by transferring soap, toothpaste, and other essentials into smaller containers. A compact, breathable bag can prevent moisture buildup, ensuring your gear stays dry.

First Aid Kit

A lightweight, custom first aid kit can cover basic injuries and emergencies without taking up much space. Consider including items like blister patches, rehydration salts, and a small multi-tool for quick fixes.

Final Thoughts

The goal of fastpacking is to balance speed, comfort, and safety, all while minimizing the weight you carry. By carefully selecting gear, prioritizing versatility, and optimizing your packing system, you can enjoy extended trail runs without overburdening yourself. Test your gear, adjust as needed, and soon you’ll be ready for your own fastpacking adventure.

If you’ve decided to switch to zero-drop running shoes, you’re not alone. Many runners are embracing the benefits of these minimalist shoes, which promote a more natural running style. However, before you dive in, you may be wondering: What does transitioning to zero-drop shoes involve, and how long will it take? The answer is not one-size-fits-all, but with the right approach, you can make the switch safely and effectively. Here’s everything you need to know about the process.

Why Transitioning to Zero-Drop Shoes Is Important

Zero-drop shoes are designed with no elevation difference between the heel and the toe, promoting a more natural foot strike. However, if you’ve been wearing shoes with a higher heel drop, your muscles and tendons have adapted to that structure. Switching too quickly can lead to strain and injury because your body isn’t accustomed to the different biomechanics.

To avoid this, it’s essential to transition gradually. Start by wearing your new shoes for only a small portion of your usual running mileage, and then increase the time in them each week. This will give your muscles and tendons the time they need to adjust without overwhelming them.

How Long Does the Transition Take?

The time it takes to transition depends on several factors:

• Heel drop of your current shoes: If your current shoes have a low drop (less than 6 mm), you may transition more quickly. However, if you’ve been using high-heeled shoes (7 mm or more), it will take more time to adjust.
• Running experience: If you’re new to running or primarily run on smooth roads, it may take longer than someone who frequently runs on trails, which engage different muscles.
• Injury history: If you’ve had previous injuries, you’ll need to take things even slower to prevent re-injury.

Transition Strategies

There are two main approaches to transitioning to zero-drop shoes. The first method is the most common and works well for those with lower-drop shoes. The second is a more gradual approach for those coming from a significant heel drop. Let’s look at both strategies:

Strategy 1: Alternating Between Zero-Drops and Old Shoes

This approach is ideal for runners coming from shoes with a smaller heel drop (around 4-6 mm). The goal is to gradually increase the distance run in your new zero-drop shoes while decreasing your mileage in your old shoes. Here’s what the first few weeks might look like:

Week	Kilometers in Zero-Drops	Kilometers in Old Shoes
1	5	22
2	7	20
3	9	18
4	11	16
5	13	14
6	15	12
7	17	10
8	19	8
9	21	6
10	23	4
11	25	2
12	27	0

For a total of 27 km per week, this transition plan works up to running entirely in zero-drop shoes after 12 weeks.

Strategy 2: Transitioning via Low-Drop Shoes

For those switching from shoes with a significant heel drop (7 mm or more), this second strategy is more gradual and involves an additional step. Start by using a pair of low-drop shoes (with a heel drop of 4-6 mm) and gradually transition to the zero-drop shoes. You’ll need to alternate between the low-drop and old shoes before fully moving into the zero-drops.

Week	Kilometers in Zero-Drop/Low-Drop	Kilometers in Old Shoes
1	5	24
2	7	22
3	8	21
4	10	19
5	11	18
6	13	16
7	14	15
8	16	13
9	17	12
10	19	10
11	20	9
12	22	7
13	23	6
14	25	4
15	26	3
16	28	1
17	29	0

This method allows you to ease into zero-drop shoes over the course of 4-6 months, with each pair gradually wearing out as you transition.

Can Walking Help with the Transition?

While it might seem like wearing zero-drop shoes all day would help speed up the process, it’s best to avoid wearing your running shoes for casual walking. Walking can create different wear patterns that may negatively impact the transition. Instead, consider getting a pair of casual zero-drop shoes, such as those from VivoBarefoot or Feelgrounds, which can help with the adaptation without interfering with the integrity of your running shoes.

Additional Tips for a Smooth Transition

1. Focus on Running Form: Proper form is essential when switching to zero-drop shoes. Aim for a midfoot or forefoot strike rather than landing on your heels. Short strides with a higher cadence and good posture will help reduce stress on your joints and improve your efficiency.
2. Strengthen Your Muscles: Zero-drop shoes place more demand on your calves, arches, and foot muscles. Incorporate conditioning exercises, such as calf raises, arch raises, and towel curls, into your routine to build strength and prevent injury.
   • Single-leg calf raises: Stand on one leg, raise your heel as high as you can, hold for 5 seconds, and lower back down. Do 2-3 sets of 15-20 reps.
   • Arch raises: Stand with your feet directly under your hips and raise your arches without lifting your toes. Do 2-3 sets of 10-15 reps.
   • Towel curls: Sit in a chair with a towel under your feet, curl your toes to scrunch the towel, and hold for a few seconds. Do 2-3 sets of 10-15 reps.
3. Take It Slow: Be patient during the transition. It’s better to go slowly and give your body the time it needs to adapt than to rush and risk injury.

Conclusion

Transitioning to zero-drop shoes can take time, but with the right approach, you can successfully make the switch. Whether you choose a gradual strategy or opt for a more direct transition with intermediate shoes, the key is to listen to your body and focus on building strength and proper running form. Soon, you’ll be reaping the benefits of a more natural running style and improved efficiency.