If you are a woman and want to start trail running, this article is for you! We offer you practical step-by-step advice to get started in trail running easily and enjoy the trails to the fullest, without any hassle. It’s not always easy to find advice that suits your needs and daily life, so follow us to discover how to get into trail running at your own pace and with confidence.
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Choose a simple first run
Start with easy terrain
For your first outings, opt for trails that are not too technical. Look for parks, dirt roads, or well-maintained trails that do not have too many roots or rocks. This will allow you to familiarize yourself with the terrain without risking injury.
As you progress, include more technical terrain. The goal is not to immediately tackle difficult trails, but to gradually get used to varying terrain and managing elevation gain. By exploring slightly more challenging routes, you will gain stability and confidence.
Plan your route
Planning your route is all the more motivating. Don’t hesitate to explore trails that have always appealed to you, including those that seemed too steep or intimidating. Use apps or online maps to find routes suitable for your level, for example on Strava. There is also the Openrunner app, which allows you to map out your routes in advance and visualize the elevation gain to better plan your outings.
Although Openrunner offers many features, when starting out, it can be reassuring to stick to marked trail routes, such as in the Trail Stations network (On track), where you can discover routes tailored to your desires and level.
Gradually increase the distance of Your outings
Start with short distances to gradually acclimate your body, and as you progress, increase the distance of your outings to reach your goal. For example, if you aim to participate in a fifty-kilometer race, start with short routes and gradually increase the number of kilometers covered in each session. This will allow you to tailor your training, improve your endurance, reduce the risk of injury, and get closer to your goal.
For longer outings, don’t hesitate to split them into two sessions, either on the same day or on two consecutive days, to facilitate your progress and better manage your fatigue.
Begin trail running with a personalized training plan
If you have a goal but don’t know how to approach it, don’t necessarily have time to join a club, or are looking for more flexibility in your training, RunMotion offers training plans tailored to your goal and level. You choose your training days and the terrains you have access to, and the app provides you with a personalized plan.
You can modify your training days each week to adapt to your constraints, follow a plan without any hassle, and benefit from expert advice. Moreover, you have the option to add cross-training activities, such as indoor cycling, PPG, or even swimming, to vary your workouts and optimize your progress.
The idea is to find the right balance between your personal obligations and your passion for trail running, while allowing you to progress at your own pace. With RunMotion, organizing your training becomes simple, flexible, and perfectly aligned with your ambitions.
Essential equipment for getting started in trail running
Even if you already have running shoes, investing in a specific pair for trail running can be very useful. These shoes provide better grip and cushioning suitable for varied terrains, allowing you to run safely on technical trails.
When it comes to clothing and accessories, it is essential to opt for technical apparel. Choose lightweight, breathable clothes that are suitable for your female morphology.
If you are looking for equipment designed specifically for women, we invite you to discover our dedicated article on the subject. To complete your gear, also prioritize practical accessories, such as a small backpack or a belt equipped to carry water, your phone, and if necessary, a headlamp for late afternoon outings.
For starters, your basic equipment will be more than enough. As you progress, you will add to your gear to optimize your comfort and performance. You can do this by rewarding yourself, for example. Thus, after achieving a small goal, such as your first 10 km trail run, treat yourself to more technical gear, such as a hydration vest. This will allow you to celebrate your progress and stay motivated to pursue your goals.
If you are interested, you can find our article on this topic right here!
Safety in trail Running for women
Before heading out, it is important to inform a trusted person of your route and estimated return time. This ensures your safety in case of unforeseen circumstances and helps you stay calm during your outing.
To enhance your safety in trail running, it can be reassuring to share your route in advance or broadcast your real-time location to a loved one. This way, in case of a problem, the person will know exactly where you are.
To enhance this safety and share the experience, it can be very motivating to run in a group or with a friend. Joining a local club will allow you to benefit from support, exchange advice, and make each session more enjoyable. Many trail clubs exist in France and offer outings on weekends or in the evening, potentially allowing you to find a time slot that works with your schedule.
Finally, always be mindful of the weather conditions before hitting the trails. Check the weather and adjust your equipment accordingly, for example, by bringing a light raincoat, a hat, or gloves if necessary. The mountains and trails can quickly become dangerous, so it is crucial to stay vigilant and prepare properly for each outing.
Progress at your own pace and enjoy every moment
If you feel the need to slow down or walk more, don’t hesitate to adjust your pace according to what your body tells you. The important thing is to progress at your own pace, without putting pressure on yourself.
Every outing in nature is an opportunity for discovery and rejuvenation. It is a moment just for you, allowing you to clear your mind, take stock, and make progress in your personal development. Whether it’s an unexpected landscape or a pleasant feeling of well-being during the effort, let yourself be surprised by these timeless moments and fully enjoy this break that belongs to you.
Women who have made their mark in trail running
It is inspiring to see athletes like Courtney Dauwalter, Marianne Hogan, and many others who have made their mark in the world of trail running despite obstacles. Their determination and ability to overcome challenges – whether balancing family life and training or facing prejudices about women’s capabilities – show that trail running is accessible to everyone.
Moreover, many women have trained with RunMotion for their trail runs and achieved great performances, as evidenced by the stories of France, Finisher of the Endurance Trail, Fanny, Finisher of the Trail du Drac, and Pascale, Finisher of the Marathon du Larzac. Their successes prove that regardless of your level, with passion and perseverance, you can surpass yourself and write your own success story on the trails. If they can do it, why not you? Everyone can progress at their own pace and achieve great things. So, set goals, remember that every small step counts towards turning your dreams into reality.
Ready for the adventure?
Starting trail running as a woman gives you the chance to discover an exciting sport at your own pace. By choosing accessible routes, equipping yourself with essential gear, and following an adapted training plan, you can fully enjoy every moment in nature.
Be inspired by athletes who have paved their own way despite obstacles, and remember that every small step brings you closer to your personal success. Put on your shoes, grab your backpack, and with your RunMotion Coach app to stay organized, all that’s left is for you to go explore. Enjoy your run and have fun!