Are You Ready for Trail Running? 

Trail running is not like running on asphalt. The uneven terrain, steep climbs, technical descents, and changing weather conditions make this sport much more demanding.  

Therefore, it's important to have a solid endurance base and be ready to adapt to new challenges. If you're already able to run comfortably on asphalt, you have a good foundation to start exploring the trails. You just need a little motivation and a progressive approach!

The 6 Pillars for Starting Mountain Running Successfully 

Based on my nearly 15 years of experience as a runner, I have identified six fundamental aspects for any beginner. Let’s explore them step by step 

 1. Essential Gear: The Foundation of Every Good Trail Runner 

The first step to enjoying trail running is having the right gear. Keep in mind that terrain and weather conditions change constantly, so your equipment should adapt to these needs. 

• Trail Shoes: Grip and Protection Shoes are the soul of trail running. The ones you use for city running won't work. You'll need ones with a lugged sole for better traction, good cushioning to absorb impacts, and protection to prevent injuries to your feet or ankles.

• Technical Clothing: Stay Comfortable at All Times Technical clothing is essential for mountain running. Choose breathable and lightweight gear, but always bring an extra layer like a windbreaker or waterproof jacket in case of rain or wind. Don’t forget a cap or buff to protect yourself from the sun.

• Key Accessories: Hydration and Safety In addition to shoes and clothing, make sure to bring a hydration pack or belt to carry water, gels, and snacks. If you're planning on long routes, it's essential to be prepared. It's also recommended to carry trekking poles, especially on routes with elevation or technical terrain (though they may not be as necessary when you're starting out in this sport).

2. 2. Planning: Progress Step by Step in Trail Running

One of the most common mistakes among beginners in trail running is trying to progress too quickly. The uneven terrain, steep climbs, and technical descents can be much more demanding than running on asphalt. If you don't progress gradually, you may end up frustrated or even injured. It's crucial that your body adapts slowly to the new physical demands.

Here are two effective methods to start progressively: 

Alternate Walking with Jogging on Gentle Trails 

In the beginning, it's recommended to combine easy jogging with walking on easy and non-technical terrain. This will allow you to adapt to the effort without overloading your muscles or joints, and it will help you build endurance safely. Start with intervals like these:

• 2 minutes of walking + 2 minutes of easy jogging, for 20-30 minutes on gentle trails (avoid terrain with many rocks or elevation changes at the beginning).

• Gradually increase the jogging time and reduce the walking intervals week by week. In a few weeks, you could reach 25 minutes of continuous jogging, without the need to walk.

Continuous Running: Improving Your Endurance 

One of the most common mistOnce you feel more comfortable, you can start trying continuous jogging on routes that have moderate climbs and descents. Start with shorter times and progressively increase your running time. An example plan would be:

• Start with 10 minutes of gentle jogging, focusing on maintaining a comfortable pace. 

• Increase by 5 minutes each week until you reach 25 minutes of continuous jogging on trails that are not too technical. 

As you gain confidence, you can increase the length of your rides and challenge yourself with more challenging trails. 

Listen to Your Body 

Remember, trail running is more demanding than running on asphalt. Uphills, downhills and uneven terrain require more effort. If at any point you feel you are pushing your limits or the terrain becomes too technical, slow down or take a break. It is important not to rush. The goal is to build your endurance and strength gradually, enjoying the process without putting your health at risk.

3. Warming up and Stretching: Keys to Trail Running

In trail running, where uneven terrain and steep inclines put your whole body to the test, warming up and stretching are even more essential. Many runners forget these steps, but this is a serious mistake that can lead to injury, especially on technical terrain.

Making sure you prepare your muscles well before heading out on the trail, and relax them properly afterwards, is crucial to avoid strain and improve your performance. 

• Before running: Perform gentle movements to activate your ankles, knees and hips. A short jog or walk uphill is ideal for warming up.
• After running: Stretch the muscles that work the most on the trail: calves, quads, hamstrings and glutes.

 

4. Hydration: Fundamental to Trail Running Performance

Staying well hydrated is even more crucial in trail running due to the changing terrain conditions and the increased physical demands of the sport. Proper hydration not only improves your performance, but also helps prevent fatigue and injury.

• Before you run: Start your route with good hydration. Drink water and isotonic drinks before you set off, especially if you're going to tackle tough terrain or if the temperature is high.
• During the Race : When you run on the trail, the routes are more demanding and vary constantly. If your run lasts longer than 20 minutes, it is important to drink small sips every 15-20 minutes, even if you are not thirsty. This is key to maintaining your energy and avoiding burnout. And remember to carry both water and isotonic drinksBefore you run: Start your run with good hydration. Drink water and isotonic drinks before you set off, especially if you're going to tackle tough terrain or if the temperature is high.
• After running: Once you have finished your run, keep hydrating to recover lost fluids. This will help your body to recover better and avoid muscle aches and pains.

Hydration is essential, especially on long and demanding routes. Always carry a bottle or hydration system in your backpack to make sure you can drink along the way. 

 

5. Rest and Supplemental Training: Essential for your Trail Running Progress

In trail running, rest and supplemental training are just as important as the races themselves. The uneven terrain, climbs and descents demand a lot from your body, so it's key to balance your training with rest periods and strengthen other areas that will improve your performance.

Rest Days: Recovery to Avoid Injuries

Rest is essential to avoid overtraining and injury, especially in trail running where the body is put under greater strain. Limit your outings to 3-4 times per week, making sure to allow at least one full day of rest between each intense session. This will give your muscles and joints time to recover.

Complementary Training: Strengthen and Improve Your Performance 

To improve your trail running performance and prevent injuries, incorporate complementary training that focuses on: strength exercises (squats, lunges, etc.), mobility and mountain running technique.

 

6. Motivation and Safety: Enjoy the Journey in Trail Running

Trail running is an adventure that challenges both your body and your mind. To make the most of this experience, it is key to stay motivated and ensure your safety at all times. Here are some tips to help you enjoy the trail safely and fully.

• Go Calm: Enjoy the Mountain. Remember that trail running is not just about running fast, it's about enjoying the scenery and the challenge. If the terrain is technical or the climb steep, don't hesitate to walk. The mountain is a place to connect with yourself and nature, not to compete - go at your own pace and enjoy every step!
• Run in a Group: Share the Adventure . If you are new to trail running, joining a group of trail runners in your area can make the experience even more rewarding. Running in a group is not only motivating, but also gives you the opportunity to learn from others and share tips while enjoying the great outdoors.
• Plan and Prepare: Safety First . Safety is paramount when trail running. Before setting out, always inform someone of your route and estimated time of return. Always carry a mobile phone with a charged battery to avoid surprises. Also, carry water, some food and a small backpack with the essentials in case of emergency.