While I was raised hiking most weekends by my outdoorsy parents, I never tried trail running until I joined my high school cross country team. Little did I know at the time, I had an undiagnosed heart issue that made me feel like a terrible runner… but while I struggled to keep up with the others, I still found running trails intriguing and freeing.
Fast forward a couple decades… Since those horrible cross country days, I’ve had two kids, a minor heart procedure, several years of racing experience, and have claimed the title of 50K ultramarathoner.
I’m no record breaker, but I’m pretty proud of what I have accomplished.
Recently, a friend asked for advice because she is considering trail running. I gave her my two cents, but after thinking about it, I have a lot more to add. Here’s a short list of some valuable trail running tips I have learned along the way.
1. Start slowly.
Don’t worry about how long it takes to complete each mile. You might run an 8-minute road mile and a 14-minute trail mile (or a 12-minute road mile and 18-minute trail mile!), and that’s okay. Give yourself permission to run slowly. If you feel great halfway through, then you can pick up the pace.
2. Be a little over-prepared.
Sometimes that 7-mile trail run turns into an 11-mile mountain adventure. Always bring extra water, bandaids, and an energy gel or bar. And maybe this is a little overkill, but I always carry a Benadryl with me just in case.
3. Power hike the uphills.
There’s no reason to torture yourself. Trail running is hard enough without busting up a hill so fast that you pass out or throw up. In fact, hiking up those hills can be faster than trying to run up them while preserving your energy and keeping your heart rate reasonable.
4. Get a hydration pack.
I love my handheld water bottle, but having the water attached to my body is so much more comfortable when I’m on the trails. It also leaves my hands free for when I stumble or need to hold onto a branch for stability.
While I use both a hip hydration pack that attaches around the waist and a backpack-style one, the backpack style is my personal favorite.
5. Recruit a buddy.
Some people love solo mountain running. That’s awesome. I am not that person. I’m a total scaredy-cat and feel much safer with other humans nearby, even if it’s just my two daughters. I’m more afraid of people than anything the mountains have to offer, but I really believe there is no shame in recruiting a running buddy.
6. Take smaller steps.
This is a good running tip in general, but I find it to be critical when trail running. Keeping your feet under your body is especially helpful in maintaining balance on rocky, uneven ground.
7. Know the trail before you go.
Map out that trail before you venture into the woods or the desert. Save a photo of the map on your phone in case you get lost mid-run. I’ve gotten lost on marked trail races before… so yes, getting lost is a thing even when you think it’s not possible.
8. Tell a friend where you plan to run.
Safety 101… and yet it’s such an easy running tip to skip.
9. Trail shoes aren’t a necessity.
Don’t get me wrong, I love my trail running shoes; they’re more rugged, have better traction, and handle mud well. However, it’s okay to run trails in your normal running shoes, too, especially if you’re uncomfortable investing in a separate pair of trail shoes.
If I’m running a trail race or longer route, I wear my trail shoes. If I’m only running a few miles, I often opt for a pair of running shoes I’m about to retire. They’re usually a little more supportive and cushy.
10. Wear wool socks.
I’ve made the mistake of wearing regular running socks on trails multiple times, and I always want to kick myself when I do. When it’s 30-something degrees and you step in a puddle of near-freezing mud and water, your numb feet will spend the remainder of the run screaming at you. When you plow through a small creek because there is no other alternative, those wool socks will maintain their shape and keep your feet from blistering. Been there, done that, learned my lesson. Just trust me on this.
11. Respect your comfort zone, but don’t be afraid to challenge it.
I find trails to be a unique opportunity to trust myself to go further and harder than I’ve ever considered going. One running tip that’s true for both roads and trails is that you never know what you’re capable of until you try it.
12. Don’t skimp on the weight training.
I don’t like working out. There… I said it. I don’t like weights, squats, lunges, or anything involving a gym or home workout that doesn’t include my treadmill or stationary bike. That said, working with a trainer and adding weights to my weekly workouts made all the difference when I started running higher mileage on trails.
Weight training increased my speed on trails, helped me avoid injury, and made me an all-around better runner. It was the difference between struggling to run 25K on trails to finishing 50K.
13. Consider bringing a small safety device.
While this may seem overly paranoid, there have been enough female runners attacked by disgusting creepers that I never run a trail alone without pepper spray. Recently, a friend gifted me with a Birdie alarm, which I love!
14. Sign up for a trail race.
Racing can be intimidating, but having a goal to work toward can be an extremely motivating way to get yourself out on the trails. I personally love signing up for small local races for the camaraderie, great vibes, and ridiculous fun of running like a crazy person through the trails with other nutty runners. The energy of races is magnetic.
15. Pause and enjoy the ride.
Trail running is beautiful. I’ve ran through rainforests and deserts, and both are equally rewarding. When fatigue begins to settle in, I love to give myself a boost by slowing down, drinking some water, snapping a photo, and taking in the beautiful surroundings.