Need an escape?
If the open road isn’t enough, you might want to try trail running.
Taking your running routine out for a trip on the trail can offer many benefits–among them is the chance to run in nature and experience its often breathtaking scenery.
So, whether you’re an experienced road runner looking to diversify your routine or a newbie seeking a challenging workout, trail running could be just the thing for you.
Here’s everything you need to know to get started:
Training & Stretching for Trail Running
Trail running works different muscle groups than road running, so you should start slowly and build into it. Additionally, your training and stretching regimen should take into account that different muscles may be used in different ways.
- Core strength: In your regular workouts, mix in exercises that strengthen core muscles. Planks, modified lunges, or squats are all good places to start.
- Balance: For added fun, try some balance drills such as standing on one leg. You can make things more challenging by using a balance ball or Mobo board. These will help you develop your equilibrium and might save you from a tumble or two.
- Stretching: As far as stretching goes, pay extra attention to your core, back, and hips. Try some targeted dynamic warm-up exercises before you hit the trailhead, and static stretches when you get back but before you hop back in the car to come back home. Make sure to check out our guide to At-Home IT Band Maintenance for tips on hip-focused stretches.
Trail Running Shoes
When you’re ready to hit the trail, make sure you lace up a pair of trail running shoes. Trail running shoes have added stability and durability features, such as toe covers, stiffer midsole materials, thicker rubber lugs for added grip, and tougher upper mesh for better foot protection. They sport outsoles that are built for traction and stability, keeping your feet secure on rugged terrain.
The Speedgoat 6 is one of our newest trail running shoes and is built for rugged terrain. It’s laser-focused on traction, with a 5mm Vibram Megagrip outsole with a traction lug for grip and stability. The shoe’s midsole cushion is made of lightweight foam for comfort. The upper is wrapped in durable mesh and features a new dynamic vamp to prevent uncomfortable creasing.
Trail Running Clothing
As far as trail running apparel goes, moisture-wicking is the key feature. You may also want to consider layering up– in moderation. Keep in mind you’ll be moving pretty quickly relative to the other hikers, and the exertion could make that outer layer feel a little stuffy after a while.
Try building an outfit for the trail. Start with your first layer. These pieces are worn next to the skin, so make sure you wear something breathable to help keep you dry. Tops like the Women’s Airolite Run Tank, Women’s Airolite Run Short Sleeve, Men’s Run Short Sleeve and Men’s Airolite Run Long Sleeve are perfect. For bottoms, look for a pair of moisture-wicking shorts like the Men’s and Women’s Skyglide.
One layer is ideal for hotter temperatures. But if you’re planning on running in the cold or rain, you’ll want to add a layer. A lightweight outer layer like the Men’s and Women’s Skyflow Jacket is great for cooler days and is packable if the weather gets warmer. For unpredictable spring days, bring something like the Men’s Skyflow Vest.
Finding the Best Trails to Run
Where are the best trails to run near you?
Find out using online resources such as Trail Run Project and AllTrails, or tap into local online communities via social media.
Take your experience level into account when selecting which trails you want to try. Even if you’re a road-running pro, your first forays on the trail are likely to leave you sore in a few new places. Start slow at first with a park path or a forest road and work your way up to more difficult trails.
If you’re unsure about your target distance and speed in the early going, start small — covering a distance on the trail typically takes longer than covering that same distance on the roads due to elevation change and technical obstacles. Adjust your mileage goals accordingly. For example, if you typically cover six miles in a 60-minute road run — a pace of ten minutes/mile — you may only cover 4 or five miles in 60 minutes on the trail. And that’s okay — often, time is the preferred way to measure your training, rather than distance, for trail running due to the inconsistent and hard-to-compare nature of individual trails.
Be sure to plan ahead and check the weather and trail conditions before you head out. You’ll want to be prepared and dressed correctly for your run, whether that’s dressing lightly for a hot day or swapping to water-resistant shoes if the trail will be wet or muddy.
Plan for Hydration and Nutrition
Proper hydration and nutrition are extremely important for trail running. You’ll be running in conditions that are tougher than the road. Every trail is different, but the weather, rough or uneven terrain and the general condition of the trail might mean you’re expending more energy than you’re used to. Here are some hydration and nutrition tips to help you prepare.
- Hydrating tips: Hydration is even more of a concern on the trail than it is on the road. Make sure to drink before, during and after your run. You still don’t want to overload before a run, but bring a water bottle along, and consider packing a larger jug in the car for a refill when you’re done. If it’s really hot, you should ensure that you’re replenishing your electrolytes as well. Adding an electrolyte powder or supplement to your water will do the trick.
- Refueling with food: Proper nutrition is as important as hydration. Just like with water, make sure to eat before, during and after your run. Remember, you’ll be working more varied muscle groups than usual, so your calorie intake needs will speed up even if you’re moving more slowly. You should plan to refuel during a run, so bring along some energy bars or gels. Snacks like nuts or bananas can also do the trick. A lightweight pack like the Flight Ultra Belt is great for storing energy gels and electrolyte powders.
Trail Running Technique & Form
General guidance on running form isn’t all that different between road running and trail running. You’ll still want to keep your back straight and chin up — it’s just more important to also keep your eyes down and your arms more active.
What changes most is your gait. You will likely want to shorten your stride to help navigate potential obstacles and uneven terrain with ease. Running over uneven terrain means each step can be a new challenge–think of it as dodging rather than stomping.
Maintaining solid form while also focusing on the trail can be a difficult proposition.
Check in with your body continually as you run. As much as you can, resist the natural inclination to hunch forward on uphills or lean back on downhills. Both tendencies can redistribute each step’s impact to your back and may decrease your efficiency.
On any particularly steep or technical sections, you may consider hiking rather than running in order to be more efficient. Even professional trail runners switch freely back and forth from a full run to a power hike on steep climbs.
Trail Running Safety
Focus and attention are your two biggest allies in avoiding trouble. Keep your eyes on the trail as you run, and continuously plan out your next couple of steps. To borrow a phrase from other outdoor sports such as skiing and cycling, it’s helpful to “choose your line” as you run.
Also, consider your personal safety before setting out–trails are also more remote than a city road run. Apps such as AllTrails allow you to share your location and progress with a designated contact. If you can, use the buddy system for an added layer of safety. Navigate carefully, especially if it’s your first time on a trail, taking extra note of turns and your route back to the trailhead. Carry more food and water than you think you’ll need in the event of a wrong turn.
You might also want to keep a small first aid kit–band-aids, alcohol swabs and ointment should be fine.
Good luck and enjoy the outdoors.
