Top 10 Trail Running Tips for Beginners

Build up slowly.

As we would recommend when starting out in any new discipline, the key is to start slow and build up length and intensity. Being over-ambitious at first will likely result in failure and injury, even if you have previous running experience.

Setting manageable goals and slowly increasing over time is a much more sustainable way to get into trail running.

Many beginners can find it helpful to run for a set time in the beginning rather than a set distance. Trail running is generally a lot slower than road running so what might take you no time at all on the road could end up being way longer than anticipated on the trail.

Understand the terrain.

Learning and understanding the different types of terrain you might face in trail running is really important. You might be running through anything from muddy puddles to sand dunes.

Trails often vary in gradient as well as surface. Running up and down steep trails is technically challenging and physically more tiring too but it can be incredibly fun!

Go slow down hill.

After making it up a steep incline it can be really tempting to go full speed on the downhill but this isn’t a great idea for beginners.

Take it slow on downhill stretches and your legs will thank you. Delayed onset muscle soreness is often caused because your legs aren’t used to hills, especially downhills.

Running downhill does get easier once your muscle get used to it but it can take some time so be patient.

Walking is ok.

Don’t be afraid to walk, even the most experience trail runners do. Especially on tough uphill sections, walking can be the best way to conserve energy.

Employing a walk/run strategy can make for a very successful trail run.

Take time choosing your shoes.

Most beginners will choose their shoes either based on price, or what they’ve seen everybody else wearing. While it is good to be aware of what’s on the market and notice what’s popular, if there’s a big hype around something it’s likely to be sold out everywhere or increase in price.

Choosing a cheap pair of shoes is ok if they are still of a good quality. You should also always make sure to buy your shoes new so that you get the maximum amount of wear out of them.

Take time choosing the right shoes for you, everyone’s feet are shaped differently, and you may need more support than others. Going to a shop and having your run analysed by an expert can be beneficial as they will be able to recommend the best shoes for you.

Make it social.

Running can be a social activity. Taking a friend or joining a running group/club can be a really good way to motivate yourself to get out on the trail even on days when you don’t feel like it.

Take safety precautions.

As fun and exciting as trail running is, it does also come with some dangers. Uneven ground underfoot can present many opportunities for accidents to occur. You could easily slip in mud, or get your foot caught on a tree root and take a tumble.

As well as the dangers of the terrain there’s the added challenge of navigation. Trails are often in woodland and vast areas of countryside, both of which can be difficult to navigate if you’re not familiar with your route.

The best way to stay safe while trail running is to be prepared by taking a few key items with you

• Fully charged mobile phone with GPS.
• Paper map- In case your GPS fails.
• Foil safety blanket- If you’re injured and have to wait for help you might need this to stay warm.
• Head torch- in case you get lost and caught out after dark.

It’s also a good idea to always make sure someone knows where you’re going if you’re running alone.

Make the most of local trails.

If you have trails nearby, then make the most of them. You don’t need to live in a remote mountainous area to access great trail running.

Apps like Strava allow you to view trails that other people are running in your area. Staying close to come will save you time and allows you to appreciate your local area, perhaps now seeing it in a different light.

Build up to racing.

If you’ve just started trail running and you’re already hooked that’s great, but don’t be in a hurry to sign up to a race. You don’t need to do this straight away.

Although you might hear the occasional story of someone going from no running experience to running an Ultramarathon in the space of 6 months, this just isn’t achievable for most people.

Even if you have previous experience road running, trail running is a whole different game and is much less competitive, some trail runners never run a single race.

Don’t worry about your time or distance.

As mentioned in the previous point, trail running is more than a race. Less intense and competitive than road running, for most trail runners it’s about enjoying their surroundings and the benefits of the outdoors.

For beginners it can be helpful to time runs rather than aiming for a specific distance, especially as running on the trail is much slower than road running.

Related Articles:

Nutrition Guide - Trail Running

The Ultimate Gear Guide for Trail Runners