You’ve been thinking about getting started in trail running but you have questions. How can I avoid common mistakes? What are some tips to get me started? Do I need additional gear? What’s a good mid-run snack? To answer these questions, I reached out to some of my favorite trail runners from Twitter and added my own four cents worth as well.
Avoid These Common Mistakes
Running trails puts you in a very different environment than running streets, sidewalks, or jogging paths. This will require you to make some adaptations: both mental and physical. First, your pace on trails will be slower than on roads.
“Just never to be in a hurry. Don’t go chasing PRs and fast finishes from day one,” said Chris Stephens, trail runner, Dalton, GA, (@run_baldbeard). “I had some great folks take me trail running and show me the ropes. I will forever be thankful for that. My goal is to pass that along, to do the same for others, show them the trails, get them to the sunrises, sunsets, and mountain summits.”
Second, given the ever-changing nature of the trail, you will need to improve your awareness of your surroundings. Roots, rocks, and much steeper hills are the norm in trail running. Paying too much attention to the blooms of a spring dogwood tree or a scampering chipmunk can cause you to go thud in the mud.
“For decades I used to hike through different areas and absorb everything I see. It is much more difficult to capture my surroundings during trail running,” said Carl Wright, trail runner, Barrie, Ontario, Canada, (@canuckcarl). “My insufficient focus and concentration at times, not scanning for obstacles and planning my future footsteps a few steps ahead has had me falling way too many times.”
You will also discover that trail races offer some wider and wilder options including 50K, 50-mile, and even 100-mile races. Most folks stick to fairly standard distances like 5K, 10K, 10-mile, and half-marathon events but there’s certainly more out there if you want to try your luck. If so, consider ramping up slowly.
“My biggest mistake was trying to push myself too far and too fast,” said Stephen Cameron, runner, north GA (@midagedrunner). “If I could tell myself one thing four years ago; it would be to just slow down and don’t worry about all of those distances. You’ll get there when you get there.”
Plenty of runners have let optimism and a hair-trigger mouse get them into races they weren’t quite ready for while perusing the Ultra Signup website.
“I got into trail running determined to complete a trail marathon,” said Alfred Dockery, trail runner, and blogger, upstate of South Carolina (@swimbikestumble). “I eventually succeeded, but I wish I had taken more time and avoided the exhaustion, shin splints, and a painful episode of desperate power hiking, finishing just ahead of the cutoff at the Triple Lakes trail marathon. Learning to be patient and listen to your body will save you a lot of pain, frustration, and self-doubt.”
Trail Running Tips
Your pace on trails will be slower than on the road. Many cite about 1 minute per mile (37 seconds per km) slower on average. The truth is it depends on many factors including the runner, the distance, and the nature of the terrain, especially if the trail has some technical features.
“Don’t expect to keep the same pace as you might have had running roads; adjust your pace to the condition of the trail,” said Wright. “Trails have uneven ground, mud, roots, rocks, and quad-burning hills. Enjoy the challenge, but don’t get fixated on time.”
Don’t be afraid to walk or occasionally stop to check out the scenery. Enjoy nature don’t just move through it as fast as possible.
Stephens suggests that you go “fast enough to get there. Slow enough to enjoy the views.” He feels it’s okay to take lots of photos, walk, hike, and just enjoy the outdoors.
Check your ego at the trailhead. There will always be runners faster than you. There will always be races longer than you can run. This is your journey, your adventure, your goals.
“Don’t compare yourself to other runners,” said Cameron. “When I first started following runners on social media and seeing how fast and how far many were able to go; I felt inferior. It took a few years before it truly resonated in my mind but when I decided to just enjoy my personal journey; everything changed for me. My trail running makes me happy. I get to explore and see nature on my terms, at my pace, and at my comfort level.”
Like with mountain biking keep your eyes on the path you want to travel and don’t fixate on obstacles. Get used to running with a shorter stride and think about working on maintaining a higher cadence. Many runners find doing some balance work and ankle strengthening exercises can really pay dividends.
Running on trails it’s easy to get directionally confused (lost), and if you start your long runs too late in the day you will find yourself hiking out in the dark. One quick fix is to buy a running waist pack, a button compass, and a tiny flashlight. Add a whistle just in case.
It’s always a good idea to study a map of new areas before you run them, pay attention to your general direction of travel from the trailhead and make some mental notes of the trail features like streams, powerline right of ways, fields, or lakes you will (or should) see or cross during the run. Finally, two words: weather forecast.
Now seems like a good time to mention that Garmin devices have a TracBack feature, and getting map apps like Gaia GPS for your phone can simplify navigation.
Trail Running Gear
Do you need trail running specific gear? Let me give you everyone’s least favorite answer: it depends. You can try trail running shoes or go with the running shoes you have. Getting a waist pack or shorts with some extra pockets to carry a few extra safety and convenience items is not a bad idea. Handheld water bottles are always popular. If you go on longer runs, consider test driving a hydration pack/vest. Much of the rest is really a matter of personal preference.
Wright says he has benefited greatly from knee-high compression socks. “The socks really help that heavy lower leg tiredness and reduce swelling. I also find they help with recovery.”
Stephens is more of a no-frills runner. He admits wearing a Garmin and joining Strava. “I’m not big into all the bells and whistles. I wear cheap shoes and cheap shorts and shirts.”
Cameron recommends a running belt from Naked Sports Innovations.
“I’ve tried several different ones and it took a couple of tries to get the right size for this one. I use it for short and long runs. It has a clip for my car key. I can put my phone in it and a couple of soft flasks. I can even put a sandwich in it. The belt is made of a mesh that stretches and holds everything extremely tight, preventing everything from bouncing. It is a simple design and a must-have for me.”
Dockery is also a fan of running belts/waist packs. “I like Amphipod running waist packs. For years I used an Amphipod Airflow Endurance. Recently I upgraded to the iPhone 8 Plus which required me to upsize my waist pack. I went with the Amphipod Profile Lite which includes a 20-oz water bottle. It carries my phone, whistle, button compass, Bic lighter and has a handy external bungee just big enough for a hat, gloves, or wind jacket.”
Favorite Trail Running Fuel Options
One of the few downsides of trail running is that your chances of encountering an ice cream truck or bumping into someone selling funnel cakes are frankly quite low. So, it’s a good idea to bring your own snacks/fuel. And the further you run the more important this will become. There are plenty of options including commercial products and DIY snacks.
“My go-to for every run is peanut butter and jelly sandwiches,” said Cameron. “It’s super simple and easy. I know I need a half sandwich every hour to keep my body fueled. It took a bit of time to get my body used to eating like this while running but it’s been a game-changer for me. They often get squished and smashed but the calorie content is still the same.”
Stephens is more of an omnivore and uses gels and chews mostly and has occasionally been known to drink a coke after a long run.
Dockery started out with gels but got tired of always having sticky fingers. Then there was the natural phase, of eating mostly figs, and dates during long runs, and races. Lately, his favorite is snack-size Payday candy bars.
“I take a variety of items, but my favorite is dried tart cherries,” said Wright. “They provide quick energy; my body seems to easily digest them.” He also feels that anthocyanins and procyanidins in the tart cherries reduce inflammatory stress.
I want to thank my exceptional trail running panel for participating in this roundtable discussion. Follow them on Twitter and check out these links if you would like to see, hear, or read more from them.
Stephen Cameron
Carl Wright
Chris Stephens
Stephens is a man on a mission. In 2017, he lost his brother, Mike, a US Navy veteran to suicide. To honor Mike and support veterans, Chris started a #milesformike event. It’s mostly virtual, but every year Chris and friends get together to run 22 miles in Mike’s honor. The number, 22 reflects the number of veterans lost each day to suicide. Use the link to get yourself a Miles for Mike t-shirt. Proceeds go to prevent veteran suicide.
MilesforMIke and Baldbeard Teespring Link
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