As a continuation of the previous post published in this section, in this first post of the year in our ‘Trail Running’ section we will talk about how to start effectively and safely in the exciting world of Trail Running.
Trail running is one of the most exciting, challenging and transformative activities you can integrate into your life. Unlike road running, trail running allows you to escape the pavement and enjoy nature, which not only improves your physical fitness, but also your mental well-being. You don't need a lot of equipment to get started, just the right pair of running shoes and the motivation to get outdoors.
Running surrounded by mountains, forests or fields offers a unique feeling of connection with nature. However, as with any sport, it is important to follow some key guidelines to avoid injury and make the most of the experience.
In this post, we are going to explore how you can start trail running safely and effectively, based on expert research and practical advice. Just as we did in our previous article this month on ‘The First Steps in Running: How to Get Started Safely and Effectively’, we will explore how you can start running on trails safely and effectively, based on expert research and practical advice.
Benefits of Trail Running: Beyond Physical Exercise
- 1. Improves Cardiovascular Health
Trail running is not only beneficial for your muscles, but also for your heart. According to a study in Sports Medicine (2019), running on uneven terrain, such as that found in trail running events, improves blood circulation and heart efficiency due to the variability of the terrain and changes in elevation. In addition, because it is an aerobic exercise, it improves cardiovascular health and overall endurance.
By running on a mountain trail with steep climbs and descents, each time you climb, your heart works harder to keep you moving, which makes it stronger. In addition, the downhills also require a concentrated effort on the legs, improving cardiovascular fitness in a more comprehensive way than running on asphalt.
- 2. Muscle toning and weight control
Trail running involves constantly changing terrain and unevenness, which forces your body to work harder than when running on flat surfaces. According to an article in Harvard Health Publishing, the average person burns around 100 calories for every kilometre run, but on uneven terrain, the caloric expenditure can be even greater due to the increased muscular effort.
Compared to running on asphalt, steep inclines and rocky trails force you to activate more muscles, especially your glutes, legs and core. This not only helps burn more calories but also tones and strengthens more effectively.
- 3. Mental benefits: Improving emotional well-being
In addition to the physical benefits, trail running has a significant impact on your mental well-being. Running in contact with nature can reduce levels of anxiety and depression. An article published in The Journal of Environmental Psychology (2016) revealed that people who run in natural environments experience greater stress reduction compared to those who run in urban environments.
Going for a run on a forest trail surrounded by trees and fresh air not only challenges your body, but also allows you to disconnect from your daily routine and reduce stress. Exposure to nature, also known as ‘ecotherapy’, has proven positive effects on mental health.
Strategies and Techniques to Start Trail Running Safely and Effectively
- Start slow: The key to a progressive start
Trail running is more challenging than asphalt running because of the changes in terrain and inclines. Therefore, it is crucial to start with short, easy routes. According to an article in The Trail Running Handbook by Jen A. Miller (2020), it is advisable to start with trails that do not have steep inclines or technical surfaces, such as soft dirt roads or easy trails in parks.
Therefore, it is recommended to start with a trail on a flat or slightly inclined area. Alternate between walking and running, and do 20-30 minute workouts for the first few days. Then, as your endurance and confidence improve, you can progress to more difficult terrain and longer distances.
Tip: A good start would be to run 1-2 minutes and walk 3-4 minutes on an easy trail. Then gradually increase your running time and the difficulty of the terrain as you adapt.
Increase your weekly volume with the 10% rule
The 10% rule is essential in any endurance sport, and trail running is no exception. According to the British Journal of Sports Medicine (2018), increasing weekly volume gradually is critical for injury prevention. The 10% rule means increasing the distance or running time by no more than 10% each week.
Tip: If you ran 8 km on easy trails in your first week, the following week you should not run more than 8.8 km (10% more). This progressive approach allows your body to adapt without overloading, reducing the risk of injury.
For more information on how to apply the "10 rule", you can consult the article in the section of "Running": "The First Steps in Running: How to Start Safely and Effectively"
3. Define your target heart rate
Trail running can be more demanding than running on asphalt due to the slopes and uneven surfaces. That’s why training with heart rate in mind is crucial. According to studies published in The Journal of Sports Sciences (2017), keeping your heart rate within an aerobic range (60-75% of your peak frequency) during workouts ensures you are working efficiently without exceeding it.
Tip: If you are 30, your maximum heart rate would be 190 beats per minute (220 - age). Your aerobic range would be between 114 and 142 beats per minute, which is ideal for safe and effective training.
For more information on how to train taking into account the heart rate, you can consult the article in the section "Running": "The First Steps in Running: How to Start Safely and Effectively"
4. Integrates cross training
Trail running involves a lot of muscle effort, so incorporating cross training, such as cycling or swimming, can improve your overall performance. According to a study by the National Strength and Conditioning Association (2019), runners who include strength training and cross-training experience an 8% improvement in their running economy and a 15% decrease in injury risk.
Tip: Cross-train twice a week, such as cycling, swimming or core and leg strength exercises. This will help you maintain a balance of strength and endurance for trail running.
5. Respect the rest days
Rest is essential for recovery and progress. Without proper rest days, you run the risk of overtraining and injury. According to The Journal of Sports Medicine (2016), it’s vital to let your body recover after demanding workouts, especially if you’re doing trail running on technical or mountain terrain.
Consejo prácticoTip: Make sure to take at least 1-2 days off per week, especially after your most intense or long workouts, so that your muscles can repair and strengthen.
Strategies to get started
Strategy | Description |
Start slowly | Start with easy and short routes, alternating between walking and running. |
Increase your weekly volume with the 10% rule | Increases the distance or running time by no more than 10% each week |
Define your target heart rate | Keep your heart rate within an aerobic range (60-75% of your peak) |
Integrates cross training | Incorporates activities such as cycling or swimming to improve overall performance |
Respect the rest days | Take at least 1-2 days off per week to allow muscle recovery. |
Practical Aspects for Trail Running: The First Times
- The first runs: what to expect and how to face them
It’s normal that the first times you go running on trails, you feel tired or even your muscles get a little bit sore. Remember that it is part of the adaptation process. It is important to be patient, listen to your body and not rush long distances or difficult routes from the beginning.
Tip: Keep the first trips short and pleasant, alternating between walking and running. Do not demand too much and enjoy the scenery. Start with gentle routes and, as you increase your endurance, try more challenging ones.
2. The importance of music in training
Music can be a great ally during trail running. According to a study in The Journal of Sports Sciences (2015), fast-paced music can help you maintain a steady pace and reduce your perceived effort.
Although personally, when it comes to going out for a run in the mountains, I think it is preferable and more pleasant to avoid music and enjoy the natural environment.
Tip: If you prefer to use music for your mountain workouts, create playlists with fast-paced and motivating songs to keep you energized. You can also take the time to run and listen to your favourite podcasts or audiobooks while exploring new trails.
3. Nutrition and hydration: The fuel for your workouts
Trail running can be more demanding than running on flat surfaces, so it’s essential to stay well hydrated and fed, especially in long workouts before, during and after each workout.
Tip: Bring a water bottle (soft flask) or hydration pack to keep you hydrated during your longer workouts. If you’re going to be running for more than 45 minutes, consider taking an energy gel or light snacks to replenish your energy levels.
Conclusion: Trail Running is for Everyone, but with a Proper Approach
Trail running is much more than a sport: it’s a way to improve your physical, mental and emotional health. With the right approach, you can enjoy its countless benefits while staying injury-free. Remember to start slowly, be consistent and gradually adapt to the challenges of the terrain.
Ready to start your trail running adventure?
If you need help or a custom plan to get started, please feel free to write me through the "Contact" section. ¡ I will accompany you on your first steps towards trail running!
AND REMEMBER ... YOU'LL NEVER RUN ALONE !!