Trail running is a trending sport across the globe. More and more runners choose the natural setting over roadside running or jogging. To help you take the path through the woods and across the field instead of the sidewalk along the street, we have compiled a list of 4 tips and valuable lessons learned to help you get started on your first trail run.
- Wear the right shoes!
If you are planning on hitting the trails anytime soon, be sure to invest into a pair of trail running shoes. Trail running shoes are different than regular running shoes in many aspects. Since you are going to have handle rough terrain instead of paved roads, it’s important to invest in shoes with a lower profile which will help you minimize painful and dangerous ankle rolls. Also, trail running shoes generally have a very rugged tread to offer better traction on slippery, or muddy trails. Always be sure to wash and dry your shoes after you hit the trails – it will enhance their lifespan.
- Stay safe and keep your eyes on the trail!
When you are heading out on the trails, especially if you are new to trail running, never head out alone. Look for a trail running buddy, or join a running club like the Randburg Harriers. Always tell someone where you are going and bring your cell phone with you for extra safety. If possible, also take extra fluids with you. To avoid tripping or slipping on a trail, always keep your eyes on the trail. We know, it’s tempting to check out what nature has to offer, but if you are just getting started, focus on the trail! You will soon notice, the more you hit the trails, the better you get at avoiding any obstacles on your trails.
- Use your arms and be one with the trail!
For added balance on more complicated trails, we recommend you keep your elbows a little wider. Because you are going to have to clear rocks and roots and maybe lift your feet a little higher off the ground sometimes, it’s important to have that extra balance. To maintain and gain momentum you will also use your arms much more on a trail compared to a paved road.
When you are running uphill, make sure to use quick and short steps. If it’s too steep to run, tell your ego to lower the gear. Most ultra-runners switch to a fast-paced walking when it comes to steep uphill trails.
If you are running downhill, lean into the downhill and take large strides and let the hill pull you down. For very steep downhills or difficult terrain, it’s recommended to use a stair-stepping motion with an upright torso and just the legs working. This will help you avoid accidents.
- Trail run hard – Recover harder!
Trail running, especially more complex trails, can be quite exhausting for your body. Make sure to slowly adjust your body to the trails and not overdo it in the beginning. This will help your joints and muscles to stay healthy and recover well after each trail run.
Now that you know how to go about your first trail run, it’s time to hit the trails and explore nature!