A Beginner’s Guide to Trail Running

Whether you’re a seasoned road runner looking to mix up your routine or new to the sport altogether, trail running is a scenic way to exercise. Every trail run is a new adventure allowing you to discover hidden gems. Whether you plan to run the trails each day, or frequent local parks from time to time, trail running greatly benefits your mental and physical health. As with any new endeavor, follow these tips and tricks to get the most out of your time on the trails!

What to bring:

One of the best parts of running is that you don’t need a lot of gear to do it. Going for a run can be as easy as lacing up your shoes, throwing on shorts and a t-shirt, carrying a drinking vessel and heading out the door. While some runners choose to stick to the basics, you can opt to add gear to make your run more enjoyable, especially when you begin to explore rugged terrain.

Shoes: 

Picking the right shoes can be crucial for a runner’s experience and not all pairs are created the same. Road running shoes greatly differ from the shoes needed to explore the trails. While there is not just one perfect shoe for trail running, your pair must have good traction, protection and stability to traverse the unknown of an off-road adventure.

Water Bottles:

Having water is a must for runs of any length and though having a bottle in hand isn’t the most convenient, there are a lot of other easy options to stay hydrated. Aside from water bottles, hydration packs, hydration vests and waist packs allow for handsfree H2O without feeling weighed down. The amount of water you carry depends on the length of your run. For shorter runs, waist packs are a go-to for trail runners. Waist packs provide storage for a small bottle, keys, cash and a small energy bar. For longer runs, consider a larger waist pack with more storage for all the items you may need. In searching for an attachable water source, make sure your vessel of choosing is comfortable and does not restrict your arm movement.

Clothing:

Though there is not a universal dress code for trail runners, some types of clothing works better than others. Cotton shirts are a no-go, as perspiration from a long run gets absorbed and can make you feel heavy. Wearing moisture-proof clothing and wool or synthetic socks are the best option, especially for longer runs. Depending on the length of your run, wearing layers can guarantee you are properly dressed for the temperature changes. It’s important to consider the breathability of your clothing, and not wear clothes that aren’t free flowing. Clothes that are made of lightweight fabrics with zippers ensure that perspiration isn’t trapped against your body.

Food and Fuel:

To endure the possibly troubling terrains ahead, it’s important to fuel your body with foods that will keep you going. For shorter runs, energy bars and gels are sufficient. For runs lasting longer than an hour, you’ll want to bring an assortment of refueling tools. As your runs extend in length, you will need to experiment with foods that provide enough energy, but don’t weigh you down. The pros suggest carb and protein dense foods like sandwiches, peanut butter and protein bars.

Watches:

While your phone has many fitness tracking capabilities, it may not be the most convenient or comfortable to hold a mobile device in your hand for the duration of your run. Thankfully, recent advancements in fitness watches have allowed for a lightweight alternative to track your activity. Every runner has their preference, but any watch with GPS capabilities is a great option. Aside from tracking direction, a GPS watch can track your mileage, your pace and laps. Apple, Fit Bit and Garmin watches offer watches with a variety of capabilities, perfect for any skill level.

Lights:

Most public parks are closed from dusk until dawn, but for trails that allow for nighttime runs, lights are a must. Headlamps, light packs and other attachable light sources ensure safety for the runner and other park users. As trail running is met with many unknowns, wearing a light helps runners navigate the terrain ahead.

Trail Etiquette and Safety:

Trail Etiquette: 

Before hitting the trails, it’s important to note the unspoken “rules of the road.” One of the many benefits of trail running is the amount of scenic routes you will experience on your runs. Though, in order to keep the trails looking nice, if you need to refuel make sure you keep track of your wrappers and don’t litter. Trail running lends itself to unsteady and narrow terrains at times. In these instances, make sure to share the path. When approaching another runner, stay to the right and alert them so they have time to move over. You may encounter a cyclist or horse while on the trails. In these cases, it is safest for the runner to move to the side if the trail does not provide enough room for everyone.

Safety Measures:

When you’re on the trails, let a trusted person know where you are going and how long you intend to be there. Getting lost on the trails can happen but is easily preventable with proper safety measures. Make sure you are running on marked trails, especially if it is your first time at a park or on a loop. A lot of trail running paths are wooded or carve through a segment of trees. Wildlife encounters are possible and can be dangerous if not handled correctly. In these cases, it is important to make your presence known. Make a noise or clap your hands so animals are less likely to supply a defensive reaction.

Technique:  

For someone who is new to trail running, it may be a challenge to master your technique. The best way to run on the trails is with your head up and eyes down, looking at least ten steps ahead. A runner can encounter abrupt twists, turns and tree debris on the trails. Staying focused allows you to best prepare for these challenges. When obstacles present themselves, use your best judgement to pick the steadiest path.

When approaching hills, it can be hard to maintain good running technique. Their intimidating nature may cause you to prioritize getting to the top as quickly as possible. Though, when charging a hill, take small and frequent steps. Maintain a strong posture, keeping your back straight to ensure steady airflow. Super steep hills can be daunting and hard to navigate. Don’t be afraid to take it slow or walk if you need to.

After traversing difficult terrain on your run, include stretching into your trail running routine. Even for an avid runner, trail running can be trying on your arm and leg muscles as well as your core. Focusing on your most used muscles can help to prevent soreness and injury in the future.

Mindset:

Trail running is a challenging yet rewarding form of exercise. Time on the trails allows for a scenic workout while also giving you space to find peace. Though, it is important to note that trails can be rugged, which may impact your pacing. This is normal, especially when you are used to running on flat terrain or new to running as a whole. Do not let the numbers define or discourage you. Your body is working hard and in a new way, so it’ll take some time to adjust to the challenges of the trails. 

With warmer weather in full swing, now is a great time to explore new ways to exercise outdoors. While the world of trail running is untouched by many, West Virginia has a wide array of scenic parks to explore by foot. Whether you’re a road runner looking to spice up your weekly routine, or a running rookie seeking adventure, trail running is a great way to get up and get moving. So go hit the trails, you’ll be happy you did.