How to start trail running in 2024
(This story originally featured in Trail Run Magazine #51)
Words: Ash Daniels
This is a trail magazine, so of course we want to convert everyone to off-road trail running! Got a friend who is a bit hesitant to take it to the bush? Or maybe you’re keen to tackle some longer distances but aren’t sure how to go about it while trailing it solo. Don’t worry. We got you.
There’s a strange place that road runners talk about, a place some of them have ventured into and never returned to the asphalt.
Sometimes described as an eating contest with a little running in between, or some easy running and a bit of walking to break up the run, along with a scenic view. What is this mythical place that roadrunners refer to? Trail running, of course.
Are you a road runner looking to make your first steps onto the trail and a little unsure of how to progress and transition? Don’t worry we’ve got you covered With our Top 10 tips, where we’ll bust some of the myths of trail running along the way. Before you know it, you’ll be joining us for fun and never looking back.
Terrain and distances
Let’s start with the obvious – terrain and distances. Without the constraints of requiring ‘certified’ distances, the variety of trail running is infinite and is open to the whims and creativity of each race director.
Events can start at a 5km distance and go up to hundreds of kilometres spanning multiple days (these are called stage races or multi-days). There are no constraints on what a course can look like, giving plenty of variety to choose from.
Trail surfaces can also vary vastly. There are the super easy undulating tracks not too distant from a road surface, to the more technical that may involve scrambling. Before signing up for any race, you’ll be able to find course descriptions, ensuring as you start, you are comfortable with the terrain.
A common question from some surrounds the fear of getting lost, but have nothing to fear because courses are always well-marked with easy-to-follow tape or ribbons and directions.
Myth Busted: I might get lost on the course. All courses are well-marked for ease of navigation. Only the most hard-core races require navigation, and you’ll know this in advance.
The ups and downs of trail running
Due to the nature of trail running, they are more than likely to have more hills (or ‘vert’ as trail runners call it) than a road race. Most marathons must comply with standards regarding ascent and descent and relative to trail running are flat. No such rules apply to trail running.
Each race will publish its course profile; this gives you an idea of how much overall climbing and descending are involved in the race. Due to the inclines and additional effort required, there is no expectation that you will be able to run these hills so power hiking (yes, walking) is a valid race tactic to improve your race efficiency. This can be a tough one to swallow for road racers who just want to go fast.
In trail running, it’s okay to slow down and enjoy the awesome views.
Myth Busted: Trail running requires you to run the whole course. With courses that have less runnable and more rugged terrain or longer steeper hills, power hiking is a valid tactic. This keeps the legs fresher for later stages of the race.
Trail running training v road training
When we train for a road race, we have a goal time and pace in mind and focus our training on hitting that target. Trail running has its own race demands that require a different approach to training.
If your race has more hills than you are used to, building in specific hill sessions each week will increase your leg strength and make you a more efficient climber and descender. Your long run will need to incorporate a degree of climbing as well, so forget the distance and pace targets.
Running to time on the trails factors in these multiple differences and means you won’t cover as much distance as you may have on the road and will be better prepared come race day.
Myth Busted: Trail running requires me to have easy access to trails to train regularly. Whilst practice makes perfect, there are plenty of alternatives. Local reserves, short sharp local hills and stairs are all good training aids for the trails.
Process, not outcome
As a road racer you will probably be used to memorising your pace splits when going for your new PB and race time (outcome goal). With most trail races, this tactic is unlikely to work. Trail running sees a huge variety of speeds from kilometre to kilometre, where you’re dependent more on the course terrain. This makes it difficult not just to compare different races, but the same race across different years.
Focus on process-orientated goals. These can include ensuring you’re eating and drinking enough for the distance; remaining positive as the race progresses; and preserving your legs for later in the event by hiking the hills.
To judge your success, look at how you’ve improved in your category rankings for a race. Every event will be different and this adds to the joy of trail running.
Myth Busted: Whilst you may not break any PBs for distances, being proficient at descending the hills means you are more likely to hit faster paces than the flat, and it’s way more fun.
Technical terrain
By its nature, trail running has what we call technical terrain. This could be as simple as a less groomed track with a scattering of stones, to the more extreme end, an almost rock-climbing ascent and a steep scree, quad-busting descent.
Building a strong foundation is crucial for stability on rugged trails so include strength training for legs, and stability exercises. Squats, lunges and balance exercises strengthen muscles whilst reducing the risk of injury. Plyometric exercises like skipping, hopping and bounding drills enhance explosiveness and agility, which translates to handling the trails with more confidence.
Where you have the opportunity, including longer downhill running, using an eccentric muscle contraction which will further strengthen your quads.
Nutrition and hydration
Myth Busted: All my road training won’t be relevant for the trails. None of your existing training is wasted and will add a significant amount to your racing on the trails.
Nutrition and hydration are utilised differently on trails, because there may not be tables lined up every couple of kilometres to grab a gel or drink from.
At organised trail races, aid stations serve as crucial re-fuelling points for supplied goods and your own drop bags (your personal items you’ll need for re-fuelling). Make sure you research the event beforehand to learn what food and nutrition will be stocked, the distances between each aid station and how many there are on course.
GI (gastrointestinal) issues are the biggest cause of failure in trail races and your nutrition plan needs practising as much in your training as other aspects. Remember, nothing new on race day applies to the stomach as well.
Myth Busted: Trail running is just an eating contest. Whilst nutrition is a key part of trail running, many other parts add to the enjoyment and challenge.
Safety while trail running
By its nature training on the trails will come with added risk compared to the streets. Here are our top safety tips for when heading out on training runs:
- Run with a friend, partner
- Carry all the food and water you need plus more
- Take the mandatory kit for the event you are training for
- Tell someone where you are going and when you plan to return
- Check the weather and be prepared for the forecast
- Have a way to navigate. This may be an old-school map and compass or GPS route. Make sure you can tell where you are at all times
- Remember you will be slower than on the road, so take that into account for your planning
Myth Busted: Trail running is dangerous. Whilst it has its unique challenges, following basic rules will ensure a safe day (or night) out.
Equipment
Many trail events require the carrying of mandatory equipment, particularly in ultra distances. This is a non-negotiable. Kit lists are published by race directors and you can get them well in advance.
Having a fully-fitted mandatory gear kit ready allows you to train with it before the race, test it and know how it all fits and how it feels. Standing at the start line and thinking your pack is too heavy having never worn it before is not a good start!
Looking for a new pair of trail running shoes?
Other equipment to consider are your shoes and running poles. Not all races will require a trail shoe, and a road-type shoe may be adequate but check ahead of time and train in the shoes you plan to race in.
Running poles are optional but are a valuable tool as they provide balance, stability, reduced fatigue, and increase speed. Learn proper pole techniques, such as double-pole and single-pole planting, to use them effectively. It’s all about consistent practice.
Myth Busted: I need expensive, specialised gear to start trail running. Existing shoes in most cases will be good enough to get you going. You’ll be surprised how much of the mandatory kit you have already.
The community
The trail-running community is renowned for being highly supportive. The sport often takes place in remote or rugged terrain, which can present unexpected challenges and risks so naturally, trail runners look out for one another.
The community is welcoming of runners on all levels and backgrounds. Whether you’re a total newbie or an experienced sub-3 marathoner, you’re always going to find encouragement and support.
Trail events often have a festive atmosphere where participants cheer each other on and celebrate each other’s achievements, and many have ‘villages’ at the start or finish lines where socialising is a part of it all.
What’s next?
By now I’m sincerely hoping you’re still interested in hitting the trails, have a different view of trail running and are now ready to sign up for something big! There are plenty of races from local grassroots to bigger international events to choose from.
The race you decide on may depend on the experience you have already from road running. For most of us, a shorter race up to half marathon distance on the trails was a good starting point. Looking for more of a challenge if you have completed a road marathon, an ultra of 50km is a brilliant step up.
Fair warning though, so welcome to the trails because you’ll never go back!
Learn more about Ash Daniels and his coaching services by heading to his website.
