How to start trail running and enjoy the process?

How to start trail running?‘Conquer the mountain!’ This slogan encapsulates the fervor for trail running, a genuine phenomenon in the running world. However, embarking on the trail is not a spontaneous endeavor if one seeks enjoyment and aims to avoid injuries. Here are some tips to start into trail running.

Start into trail running : Choose a Suitable Trail Route

Trail running spans a spectrum of technical paths, from flat urban parks to steep mountainous terrains. It’s crucial to select a trail route that aligns with your experience level. Beginners should opt for less technical paths—those with fewer roots and stones—and minimal elevation gain. This approach helps condition your ankles, making them resilient and flexible, reducing the risk of sprains.

Embrace Alternating Walks and Runs

In challenging terrain, don’t hesitate to intersperse walking phases to recover. If faced with a steep hill at the beginning of your run, consider walking for the initial five minutes to warm up your body. This approach not only gets your cardio going but also gradually warms up your legs.

Equip Yourself Appropriately

For shorter excursions lasting around an hour, minimal equipment suffices, perhaps carrying a bit of water in hot weather. Standard running gear is often adequate, but trail shoes with treads become advantageous on muddy or slippery terrain. Bring a mobile phone for emergencies or if you find yourself off-course.

For mountainous trails, check the weather forecast beforehand and prepare accordingly. Higher altitudes mean cooler temperatures, with an average temperature drop of 1 degree Celsius for every 100 to 150 meters of elevation gain. Even in cooler temperatures, consider bringing a hat and gloves; extremities lose heat quickly, and these accessories are lightweight to carry.

Gradually Introduce Elevation Gain

Resist the urge to conquer the tallest peak in sight on your first trail run. Even seasoned flat terrain runners may experience stiffness when transitioning to trails with elevation gain. Begin with modest outings featuring 100 to 200 meters of elevation gain. To start trail running, gradually increase the elevation week by week to acclimate your body. Descents, in particular, can cause muscle soreness as your muscles adjust and strengthen during regeneration.

Final tips to start trail running : Focus on Core Strength and Body Position

Trail terrain introduces changes in inclination and frequent turns. Strengthen your core through exercises like planks to maintain a stable body position. Additionally, use your arms purposefully while running, enhancing the efficiency of your stride.

Patience, persistence, and a gradual approach are essential when venturing into trail running. The proximity to nature and the breathtaking landscapes it unfolds will undoubtedly fuel your motivation for the trail. For personalized advice and customized training plans for trail running, the digital coach RunMotion Coach is here for you!

Avatar photo
Mailis Durif-VarambonMailis grew up in the mountains, where she went hiking and biking every weekend. She loves outdoor activities where she can relax at the end of the day. At RunMotion Coach, she is responsible for communication management.