8 important tips for beginner trail runners
If you are new to the trail-running world, Welcome! If not, you still might be able to learn something from this article or share some of your favorite tips in the comments below. Regardless, we are so glad you’re here and seeking to enjoy the mountains. The more you know about trail-running basics, the more you’ll be able to relax and enjoy your time on the trails. So here are our Eight most Important Tips for Beginner Trail Runners.
Be Safe: The most important tip we can give for trail running is to be safe. The second most important tip is have fun! To be safe you may want to run with a person or dog if possible and make sure someone knows what trail you are going on before you leave. If you don’t have a running partner, you can check out these tips for Solo Female Hikers. It’s also important to bring fuel, fluids and a cell phone or satellite device.
Pack Your Essentials: A lot of potential danger can be minimized, especially by carrying essentials. Here are some essential items to pack:
Extra water
Extra food
Matches or a lighter
Emergency blanket
First aid kit
Knife or multitool
Allergy medication
Flash light or headlamp
Navigation tools
Sun protection
Whistle (three blows is an international distress call)
Wear the right shoes: Trail running shoes are different from shoes you’d wear road running or to an aerobics class. They are designed with tread to give good traction and built lower to the ground to reduce the risk of ankle rolls. They should be snug in the heel and have some room up by your toes. One of our favorites are the Cloudventures from OnRunning that are big on cushioning and grip.
Keep your eyes on the trail: Let’s be honest, one of the best parts of trail running is the views! So by all means, take in every single beautiful view. But just make sure that when you are soaking up the beauty that you STOP to take in the views. Trails can change in the blink of an eye and you don’t want to risk getting hurt by not keeping your eyes on the trail.
Know Trail Etiquette: Your going to enjoy yourself a lot more if you know basic trail etiquette. Here are a few good things to know:
Yield to other trail users (equestrian, hikers, mountain bikers). Typically downhill runners yield to uphill runners because restarting again uphill is more difficult, and downhill runners often have a better angle to see who’s ahead of them.
Stay on marked trails.
Run through puddles, not around them (going around will widen the trail)
Leave nothing but footprints - aka do not litter!
Stay to the right and pass on the left. And announce your presence when passing.
Don’t rearrange nature or take nature with you.
Don’t feed or taunt wildlife.
Answer the call of nature away from the trail. Don’t do your #1 duties near a water stream and please bury your #2.
Remember that road-running is different than trail running: Road-running techniques are very different from trail running. When you’re going uphill on a trail, take short, quick steps and make sure to use your arms. Also, remember that some hills are meant to be walked! Oftentimes advanced trail runners walk, especially on technical hills.
If you’re going down a gradual, well-groomed trail, it’s best to open your stride and lean into the hill. If you’re going down a steep or technical hill, you’ll want to use a stair stepping motion where your legs do most the work and your upper-body remains tall.
Start Slow and Flat: Trail running works different muscles than road running or other physical activities. So to protect your body, especially ankles and other joints in your legs, start with running for 10-15 minutes on mild trails. Every week you can improve your time or distance by 10% and begin to increase your elevation.
Enjoy your time in the mountains: We cannot stress this one enough. Trail running is your time to get refreshed and rejuvenated. Of course it is challenging and requires grit, but don’t be too hard on yourself and remember to enjoy the journey!