Enjoy the Run
I vividly remember my first trail run. I started as a way to run with my ultra running husband who always agreed to run the roads with me even though he prefers the trails. At first, it felt strange, awkward and very unnatural. Every step was made with a fear of falling or twisting an ankle. There was a hesitation in my stride. My form felt off and the dodging of obstacles felt like I was risking serious injury with ever step. A little over a year later I started running ultras. A few weeks ago I ran 30 miles on a trail and loved every minute of it.
Most runners will run the same routes and streets every time and will never venture off road, but hopefully that will change with these tips to trail running for beginners.
Shoes- If you’re only planning to hit the trail once a month or once a week your regular running shoes will do just fine. However if you are planning on making trail running a more consistent part of your training then trail-running shoes provide a much more protective sole and greater stability to help you keep your balance while running over and across loose dirt, rocks and tree roots.
Slow Down Your Pace- Don’t expect to run your road pace. This mindset from the beginning will prevent a lot of frustration and temptation to give up. Trails are never perfectly smooth. You’ll wind around trees and lakes, jump over fallen trees, and cross streams all of which will slow down your pace. You will also be making more lateral movements, which use different muscles in your feet and ankles when compared to your comfort zone of road running.
Shorten Your Stride- It will feel awkward at first but trail running will naturally force you to shorten your stride for increased stability and balance. Don’t fight it. The more often you run on trails the more natural the form will feel and it will eventually overtake your resistance.
Vision - Be alert. Keep your eyes focused about ten feet in front of you. Almost instinctually your eyes will scan for obstacles, loose rocks and roots to help you plan your next few strides
Be Safe- This goes without saying but if you’re going to be in the woods where there is less traffic it’s best to not run alone. Avoid running at night until you’re comfortable with maneuvering the uneven terrain.
Expect to Walk- The uneven terrain, fatigue from using different muscles and obstacles on the path, all come with an expectation of walking especially for beginners.
Trail running is just… different. I love road and trail running but given the choice trails will win every time.
Leave your headphones at home, take off the watch, and ditch the phone. Let your body do what it was naturally meant to do, admire the scenery and enjoy the run!
Have you ever run on trails? Do you have any trail running tips to share?
be the best version of YOU
Yep….a lot of those thoughts I definitely have, and as much as I love it….unfortunately I have to stay away from trail running while I am still chasing those elite standards. I did run trails when i first moved to Philly, but I fell TWICE, one of those times needing 3 stitches (that ended up costing me $1000), so I am staying away until I can slow down my pace and not worry about it. Someday though, I will be coming back for your advice 🙂
I thought as an elite athlete it required you to run on trails too!
No rush! I’ll be here to answer all of your questions and cheer you on 🙂
These are great tips! I just started trail running and purchased trail shoes. It is so much different than road running and I have been learning as I go…it’s definitely quite an adventure 🙂
If you don’t already you will learn to love it! It takes a little time for it to feel natural if you typically run roads. Keep me updated and I love pics 🙂 What shoes did you buy?
I think expect to walk is a good tip for any beginning runner. 🙂 Thanks for the tips!
You’re right. It is! When Is started trail running the frequency I had to walk was surprising. Also a bit discouraging until I changed my mindset.
Ah perfect timing with this post Jill – my chiro has been urging me to hit the trails more this summer so I’m planning to get some runs in with my trail-loving husband. Thanks for the tips!
Happy to help! Mind if I ask why the chiro is recommending trails? I have an idea but I’m curious to know.
He wants me to get some time in on my forgiving surfaces – trails, grass…even the track – especially while he works on getting my hip to cooperate.
Ahhh this makes me wish that there were more trails in my area!
Hi Christine, I would love to live in a place where I could walk out my door and hit the trails.
Great tips! I love trail running and definitely agree it’s different territory. I find it’s much less stressful in a way–no worries about time, pacing, etc. Just you and the trail 🙂
It’s pretty much no stress. I put so much less pressure on myself to run faster when I’m on the trails. It’s a different mindset. If you run many trail races you’ll also notice it’s a different type of runner compared to road runners. Totally different personality. Love it!
Totally! I love the vibe of trail races!
I LOOOOVE trail running! It makes me SO happy (I just love being in nature period). I was curious about when it’s necessary to buy trail running shoes. Thanks for the advice!
Just let me stay outdoors! Happy to help 🙂 What trail shoes do you run in?
I actually don’t have trail running shoes! I run in Adidas Supernova Glide 6…they seem to hold up well but if I get more into trails I guess I’ll have to do some shopping!
I love trail running. It is my preferred mode of running now. Great tips!
Me too Betsy! Never thought I would say that 🙂
Great tips for newbie trail runners! I’ve been hitting the trails 2-3 times a week this summer, and I love soaking up the scenery and solitude. I never worry about my pace or time, but when I hit the roads, I can tell that trail running has made me a much stronger runner.
Hi Nicole, how are you? I love that I don’t put pressure on myself when I run on trails. I truly enjoy the run 🙂
If I could, I’d run trails every day! It’s so much more fun than road running. A trail is never boring! Now if snakes didn’t exist, it would be absolute perfection. 🙂
Me too Jan! I would love to live in a place where I could walk out my door and hit the trails.
I can’t wait to jump into trail running. We do so much hiking here in Northern California, it is just odd that I am not trail running. I know we have coyotes here and snakes, so that kind of freaks me out LOL
Lynda, I remember the coyotes! I wasn’t a trail runner when we lived in SoCal so I missed out on awesome places to run.
Trail running sounds amazing! Where I live there aren’t many trails (if any) to run on so I stick to the road. But while I was in California I saw so many trails but didn’t get a chance to try them.
Hi Mindy, I have to drive to run on a trail so I don’t get to as often as I would like. I would love to live in a place where I could walk out my door and hit the trails.
I LOVE the trails. One tip (especially for beginners) don’t go alone, always have a partner with you, just in case you trip and fall.
Hi Christine! I mentioned that in Be Safe but I should have said more about not running alone. I never run trails by myself. Too many places that are completely isolated and hidden. Maybe I watch too much Law and Order SVU 🙂
I love trail running to connect with nature too! It’s so peaceful to be outside, and I find the time flying by compared to road running.
You’re so right Lauren! The time (and a race) seem to go by so much faster on trails!
I love, love to run trails – it is my favourite place to run and unwind. Sooo peaceful 🙂 🙂
Hi Lori. The peaceful-ness is makes me keep going back 🙂
Ironically, my first trail run was a trail race! It was a snowy day so no pressure to actually perform well. And you’re right, my eyes were always on the trail, I slowed down a LOT, and walked when I had to walk. But I loved it!
Hi Laura. Snow or not I never feel the pressure to run faster on the trails like I do on the roads. It’s a totally different mindset for me.
This is awesome. I am a road runner and am just getting into trail running. The few trail runs that I have done have left me wanting more, but I also mentioned that it’s “different” than road running. Can’t wait for my next trail run!
Hi Jon. It is different! That’s one of the many reasons I love it!
I’m not a runner, but, I love running on trails vs roads when I do. I have a pair of trusty trail runners that I need to replace soon, which I absolutely love. I just came across your blog from the link in twitter. I’ll check out your other posts also!
Hi Anneli and welcome! I’m glad you decided to stop by 🙂 Given the choice trails win every time!
Trail running is my favorite. I live just a half mile from some of the most beautiful trails in the desert (though there aren’t many creeks or tree roots along the way). Lots of hills though, and beautiful scenery and serenity. I love trail racing too!
Hi Debbie, ahhh…I love the serenity of being on a trail run 🙂 It’s such a different mindset than street running.
I’ve done 1 trail run and it just happened to be my 13 year old’s first half marathon. I was totally unprepared for what was fixing to be our running terrain but after I decided to just embrace it and have fun – I loved it!! (minus the completely ruined shoes!!!)
What a fun first half! Trail running is so easy to embrace if you have the right mindset.
My tip would be forget the time goals and focus on slow and steady!
Agreed Abby! I wish I would have had the slow and steady mindset when I started trail running.
I’m afraid to trail run bc I think I would totally fall on my ass or see some kind of animal. LOL. Seems to be gaining popularity around here though.
I almost positive falling is the reason many don’t try trail running. You might be surprised by how naturally your body handles the terrain.
Hah! Fun timing on this since I did my first trail run last week – it was in an open area but had some steep climbs.
Yay for your first! Will there be another?
i’ve never run on trails before!
Try it! I would love to know what you think 🙂 Is it even an interest?
I have never been trail running, but I want to go!
Try it! I would love to know what you think 🙂
I love trail running but do not do it as much as I should. I blame the Walking Dead for that! Every time I go running I keep expecting one to pop out of the woods! lol
You blame the Walking Dead and have Law and Order SVU thoughts. Not that it stops me 🙂
Thanks so much for sharing this post, Jill! I have been nervous about trying a trail run in my neighborhood, but I think this gave me the extra little confidence boost I needed today!
Try it Lex! I would love to know what you think. Mind if I ask what makes you nervous about it? Just curious. I remember why I was hesitant at first 🙂
I’m most nervous about getting jacked up from tripping and falling. I’m worried about getting injured! I’m such a klutz! I love hiking, but I’ve only semi-tried that trail in my neighborhood. I was moving so slowly (for about 100 feet altogether), that I might as well have been running backwards. :-/
Great tips! Sometimes trail races are less crowded and you can’t follow other racers. I missed a sign at my recent 50K race and added miles to my race. Next time, I’ll pay more attention!
Same here Tina! Missed a turn a few times. I just zone out and miss the flags if I’m not careful. Love it!
Thanks for the tips! I have been slowly trying this here in Alaska but since I run alone and most trails here are in the deep woods with no other people in sight and the constant threat of bears I haven’t really gotten into it as much as I really want to. I think once I live up in Anchorage with lots more safe and populated trails I will try to do this more often!
Wow. Trail running in Alaska would be a dream! It must be so unbelievably beautiful! When can I visit? Be careful I’m serious 😉
Great tips, Jill. I hated trail running the first couple times I went, but I’m much more comfortable doing it now.
Same here Clarinda. And at first I could never relax. The uneven terrain made me tense and hesitant. It drove my husband crazy ha!
I LOVE me some trails, although I’m not a great trail runner. Great tips here – especially slow down, it’s a lot harder than people realize!
Thanks for posting this! I just started getting into trails to switch things up! Trails are awesome!
funny story… I did one of my first real trail runs on Sunday and… I got bit by a spider and then a mosquito shortly after! I was far from impressed ): haha