What is trail running? Tips for beginners

What is trail running? Anyone, who has ever tried running is definitely familiar with this term. But perhaps you do not know what does it mean exactly. It comes from the word "trail" so that is why trail running (running on non paved roads).

Trail running can be much more entertaining than monotonous jogging in the city. 

Advantages of trail running 

Trail running can be done pretty much anywhere, which is one of the main advantages. Trail running is not mounting running as some may think. You can do it anywhere in the nature, just find the nearest possible nature trail outside of the city. It is as simply as that. Terrain, however, may vary. At one time you will be running on the grass, the other times over the stones or other surfaces. It is definitely not monotonous. 

There is one more advantage of trail running. You may have noticed that the tiredness is different when you are walking in the city opposite to nature walks. Your brain is working differently in the nature and the fatigue for your legs feels different too. 

You can notice it especially when running as grass, gravel or simply earth provides much better support and suspension than hard ground such as pavement etc. so there is less pressure on a joints. With this, the chances of injuries are also reduced. 

Another advantage of trail running is possibility of amazing scenery. City running may have its charm, but you have to constantly watch out for traffic. When trail running you have constantly changing nature in front of your eyes and you can keep exploring something new every now and then. 

There is usually different terrain in the nature, so when running number of different muscles are working and your energy levels can be changed. This leads us to the fact, that during trail running you burn around 10 % more energy compare to running on hard surfaces.

What to bring and wear 

For trail running you need to think of gear, that you wouldn´t think of using when running in the city. You can encounter insect for example so it is adviced to take a repellent with you. The ticks might be much more dangerous. In addition to repellents you can use some home remedies such us fennel or prepare a spray with clove and/or lemon. 

The gaiters will not only protect you against ticks, mud and dirt, but they can also be much better cleaned than running shoes or trousers. When it comes to clothing, you can use the same ones you are using for normal running, just watch out for the weather. It is adviced to use synthetic fabrics as they have better moisture wicking properties than cotton. 

The gear also includes sunglasses, cap, water (ideally in hydration bag), for longer trips also snack, lip balm, massage emulsion and even flashlight in case you are coming back in the dark. However, the most important thing is obviously running shoes  with the appropriate soles and protection.

Delta M4 Gatorz^® Sunglasses 

Be careful in the beginning 

Especially for trail running beginners it is important not to go "too crazy". Even for experienced "city" runners the trail running may feel difficult for the first time. You can expect different pace, don´t be nervous and try to enjoy it. 

Sufficient hydration 

When running, the regular and sufficient hydration is crucial. Always have enough of water with you and you can even pack some high energy snacks such as protein bars or energy gels. You might be craving some "proper normal food", but that would be too heavy for your running. Either way, the water is basic. And you can always add some mineral tablets, especially magnesium.

Hydration is extremely important 

 Helikon-Tex^® Tritan Water Bottle 

Pay attention to the technique 

When running, pay attention to the technique, because when not correct it can lead to strained muscles. Proper posture with relaxed shoulders and straight back is very important. Keep your eyes open at all times as even small inattention can lead to injury.

Focus on your breathing too. It should be regular and synchronized with the movement of your hands.  When running uphill you can use help of your hands and your steps will be shorter opposite to running downhill, when you should focus more on a balance. 

As you run, lean forward slightly to shift your center of gravity, similarly to ski jumpers,but always step with the whole foot. This will help with your balance and recudes the risk of injury. 

Before you start running do some stretching and heat up your muscles to prevent strains and other injuries. Stretching is often crucial. 

A few tips for your safety 

For trail running, there are little different rules than for running in the city. If you are going somewhere outside of civilization you should inform your friends or family where are you going in case you get lost or injured. 

Extra safety can be provided by running in couples or even in group of people. It can be more fun too. If you decide to go for run on your own, do not wear your headphones. Not only you won´t be surprised by something unexpected that you would normally hear (a car or herd of wild boars) but it is also great to feel the nature by all of your senses and enjoy the quietness. 

Always within reach 

To take your mobile phone is actually a good idea. You might call for help in case you need it as well as your smartphones can offer different maps. It is always good to take normal tourist map, as you can not really on technologies 100%. Another equipment should include ID cards and some contacts, just in case. 

To see and to be seen - that is another rule. Your clothes should feature some reflective elements, which is important when you are outside of civilization. And as we have mentioned already, flashlight or headlamp should be packed too. 

Last, but not least, watch out for the wildlife. You don´t want to step on a dangerous snake or encounter furious wild boar. 

Be friendly and considerate 

Especially on the main tourist roads there is a high chance you won´t be alone. Be considerate, nice and friendly to others. Smile on your face can do wonders and when you approaching somebody, it is adviced to be expected. 

Make a way for cyclists, next time you might be them too. There also might be children and dogs on tourist roads, so bear that in mind to avoid possible injuries. 

A nice smile can improve not only your mood 

This of course applies for city running too, but over there you are more anonymous. In the nature, on the other hand, there is usually less people so you are noticing each other better. It is always nice to say hello or wave for example. 

Conclusion 

As we can see, running in the nature is not difficult. Trail running is partly bit more difficult than running in the city due to the terrain, but on the other hand it is not as stereotype and also the joints are less stressed. There are some different rules when it comes to safety or gear. 

Either way, you do not have to go for a long distance running. Just give it a try and you will see how that goes. The most important thing is to start. So put your shoes on, strech... and let´s go on an adventure.