What to Know Before Your First Trail Run

TRAIL RUNNING TIPS FOR BEGINNERS

Let’s start with complete newbies. Whether you’re trying to get in better shape, want a break from the gym, or need something to get you out of a funk, trail running can be a game-changer.

HOW TO START TRAIL RUNNING

This one’s quite simple - you turn up at a trail and put one foot in front of the other. That’s it.

Don’t put pressure on yourself to run super fast or for long distances. Even pro ultra runners hike the hills and run the flats!

Remember, you’re not in competition with anyone. This is about getting your body used to the challenges of running on trails. Start slow, walk a bunch if you have to, and just enjoy the experience. With time, you’ll begin to pick up the pace and run for longer periods without stopping.

HOW TO PICK YOUR FIRST TRAIL TO RUN

There are many websites dedicated to trails so it should be easy to research and find one online. For your first outing, choose a short, relatively flat, and manageable trail that is well-signposted. This could be an inner-city trail, a dirt path in your local park, or a hiking trail in a national park.

Don’t get too ambitious too soon. Ease yourself in with short and gentle trails and build up from there. Even a 15-minute run-walk-run in your local park is a great place to start.

YOUR SAFETY COMES FIRST

As you get used to navigating trails, choose relatively busy routes where there’s cell service. It’s also good practice to let someone know where you’re going, especially if you’re running alone. If you’re nervous, try taking a running partner.

WHAT TO WEAR FOR YOUR FIRST TRAIL RUN

This depends on the season, climate, terrain, weather conditions, and your personal preference. But, the main things to think about are sun safety, chafing, body temperature, and protection from rough surfaces.

A pair of shorts and a running t-shirt will most likely do the trick in mild or warm conditions. Our Trail Stash Shorts for men and women allow you to run comfortably with a secret pocket for snacks or other goodies to enjoy on-the-go. Look for lightweight material with quick-drying and moisture-wicking capabilities. Interior draw cords are also great for ensuring a comfortable fit.

The most important thing you need, however, is trail running shoes. These can vary in terms of grip, traction, and support. The right pair for you will depend on your running style and physical attributes as well as the terrain and weather conditions.

TIPS FOR RUNNERS CONVERTING TO THE TRAILS

As a runner, you’ll have a certain amount of stamina, confidence, and knowledge that might make the transition to trails a little easier. However, there are still a few things to consider.

FORGET ABOUT PACE

Many of us love tracking our metrics and obsess over details like pace, cadence, and so on. But, if you’re taking up trail running for the first time, do yourself a favor and leave that stuff at home. Trail running is unpredictable and the terrain can vary. Your pace will decrease dramatically - and that’s OK.

It’s also important to drop back on distance. Even if you regularly run 15 miles, keep your trail runs shorter as you build up a different kind of stamina and get a better feel for the terrain.

PREPARE FOR THE CONDITIONS

You’ll need to adapt your clothing and gear to suit the conditions, including the terrain and any obstacles you’re likely to encounter. For example, long pants might be more comfortable if you’re scrambling up rocky terrain or running through overgrown plants. Available in black and blue, Altra’s Trail Wind Pants for men and women are bound to keep you performance-ready during your run.

While road running involves repetitive movement, trail running demands that you constantly move your body in different ways. To avoid chafing and blisters, use preventative creams and sprays.

Your hydration and fuelling needs might also be different to what you’re used to. Hydration vests or belts with space for gels and snacks are a great way to keep your energy levels up.

INVEST IN TRAIL RUNNING SHOES

While you might be able to enjoy a few trail runs with your running shoes, you’ll soon find that they don’t give you the support, grip, stability, and propulsion needed to thrive on the trails. Running shoes won’t last if you repeatedly use them on trails either, so investing in the right shoes is better for your body, performance, and bank account in the long-run.

WHAT ARE THE BEST TRAIL RUNNING SHOES?

The right shoe will depend on a variety of factors, including your running style, terrain, and weather conditions. Some shoes are better for winter trail running, some are made for soft and muddy conditions, and others are made for dry and hard-packed terrain.

Details to look out for when buying trail running shoes include:

• Tread pattern and lug depth - This determines grip and traction. Deeper lugs provide better traction on very technical terrain as well as muddy conditions. Shallower lugs between 2mm and 4mm are usually better for hard-packed and dry terrain. 

• Heel-to-toe drop - This is the difference in height between the heel and the front of your foot. The best ‘drop’ for you depends on how your feet hit the ground. Heel strikers prefer a higher drop of around 12mm whereas midfoot strikers find 5-10mm more comfortable. Forefoot strikers prefer minimal or even no drop.

• Toe box width - The toe boxes on trail shoes are wider than on road shoes. This is to allow more movement and control.

• Midsole cushioning - Some runners prefer lighter midsoles to improve stability. Others prefer more cushioning for extra comfort on longer distances.

A lot of this comes down to personal preference. It’s worth trying different shoes in-store to see what feels best for you.

GEAR UP FOR YOUR NEXT TRAIL RUN

Ready to hit the trails? Check out our men’s trail running shoes and women’s trail running shoes to find your ideal pair. If you need some help figuring out what’s right for your feet, our shoe finder. Or, for in-store shopping, use our handy store locator to find your nearest Altra retailer.