Jun
If you’re tempted by off-road or trail running, but aren’t sure where to begin, read on for 6 top tips on how to start trail running. The advice comes from INOV8 and Great Britain ultra-trail athlete, and running coach, Meryl Cooper.
How to start trail running:
1. Build up slowly
Meryl says: “When you start to run on trails you will discover that it takes longer to complete a distance than it does on roads because of the terrain and hills. Switch up your focus and run for time rather than distance.”
2. Learn the terrain
Meryl says: “Running on trails can be tiring at first. You must concentrate, pick your feet up more and use some different muscles to what you are used to. The terrain might be muddy, hilly or have a few obstacles to dodge. All these things will slow you down and that is ok! Just make sure you don’t fall into the trap of comparing your speed on the trail versus your speed on the road. Have fun and enjoy a sense of play on the trails.”
3. It’s ok to walk
Meryl says: “Ideally, start to walk before you really need to and seek to find a sustainable effort (that might be a walk/run/walk/run mix). All the top trail runners walk up some hills – I guess it’s just not what we see on Instagram or magazine covers! As you build confidence and fitness on the trails, you will start to find hills easier and be able to run more of them.”
4. Think of the health benefits
Meryl says: “Trail running engages all the senses and gives you a feeling of freedom that is very different to road running. I have had some of my most creative ideas whilst running on the trails due to the relaxing nature of it and the almost meditative state you can find yourself in once you get into the run.”
5. Enter some trail running races
Meryl says: “If you want to improve your trail running then booking a race will help you to commit to getting to the trails each week. The training runs will help you get used to the kit for race day and give you a chance to practise fuelling and hydrating whilst running on uneven terrain. If you build the good habits in training, they will be easy to do on race day!”
6. Get the gear
Meryl says: “Trail running shoes have things like grippy soles, toe bumpers and rock plates, which will help you to run safely and comfortably on uneven terrain. Some other key beginner kit I would recommend would be a running pack that sits snug on your body for longer runs (not one that bounces around) and allows you to carry water, food and extra gear, as well as socks that prevent blisters and a lightweight waterproof jacket.”
(Member Plus subscribers can save 15% on INOV8 products with Goat Codes)
Anything else?
What would you add? Share your top trail running tips for beginners in our Facebook Chat Group or Strava Club. And remember: we love to see your trail running photos, so tag us in when you share your adventures on Instagram.
ps… You can find even more running training advice right here on LonelyGoat.com.