If you’ve decided to try your first trail run – at an event, or just by yourself or with friends on your local trails, here are a few tips to help you enjoy your off-road running and get the most out of the experience.
Trail running is all about the experience. Over the years I have watched many runners discover the joy of running on routes where the focus is on the wonderful environment around you and the way your body feels, rather than exactly how fast you’re going or whether you’re going to hit your 5k PB. You probably didn’t decide to try out trail running because you wanted to run really fast! It was probably because you liked the idea of running in nature, and in beautiful places, and maybe even getting a bit muddy along the way. Trail running takes away any pressure or anxiety about pace, because you can never compare one trail run with another – so relax, run easy, smile, and enjoy the views!
Many of us these days use running watches, and they can be a helpful tool when it comes to logging training or being able to share our running adventures with friends on social media. But the watch can be unhelpful when you start out on the trails, especially if you’re expecting to run at your ‘normal’ pace. Trail running often involves a bit more up and down, a bit more uneven ground, and a bit more mud than road running! All of these things impact on our pace, so you’ll find you’re naturally slower than on roads. You’ll also notice that your pace isn’t even – you’ll run faster on a mile that’s mostly downhill, or easy terrain, than on one that’s mainly uphill or has some rocks or tree roots scattered through it. All of this means that it isn’t very useful to pay any attention to your pace! Instead, focus on how your effort feels in your body – are you relaxed, breathing easily, and able to hold a conversation (even if it’s with an imaginary trail buddy)? All of these are signs that you’re moving at an easy, sustainable effort.
Speaking of terrain, don’t be put off by the idea of some trickier ground (often called ‘technical terrain’). Most trail running involves at least a little bit of this, and once you get used to it it’s great fun – like being a kid jumping around in a playground. To get started, remember to keep your head up and your eyes a few paces ahead, rather than looking at your feet. This is to give your brain enough time to process what’s coming – you’ll find that if you trust it, your brain will figure out where to place your feet without conscious thought! In trail running we also adjust our cadence sometimes (cadence is the number of steps you take per minute). On technical terrain or steeper downhills it can be helpful to take quick, small steps; this may help you feel more confident. On easier ground or shallow descents we can open up the cadence into bigger, bounding strides.
Almost all trail runners walk! One of the first mental transitions to make is to the idea that you won’t run continuously on the trails. Keep checking in with your effort levels as described above, especially when going uphill. If you feel the effort level is rising unsustainably high, walk! The only people you’ll see running all the uphills at a Lakeland Trails event are the elites at the front of the pack. It’s also totally fine to walk over sections of terrain that feel a bit too tricky for your current skill level.
When you’re first getting into trail running, you’ll probably find that you can try out an event or two in your road shoes. Particularly in summer when the ground is dry and hard, trails can be a bit like pavements, and you might just find you need to slow down a bit to negotiate any muddy or steep sections. If you’ve decided you like the trails, get yourself some trail shoes. There are many different styles of trail shoe (you’ll find there’s a lot more variety than in road shoes!) but all trail shoes will give you extra grip and comfort on the trails, and this will increase your confidence. If you can, getting advice on the right pair of trail shoes for you is really helpful – pop along to the Pete Bland Sports van at a Lakeland Trails event, or visit their shop in Kendal.
Trail running puts different stresses on the body from road running. You’ll probably be doing a bit more uphill and downhill, and your feet, ankles, knees and hips have to respond to the greater variation in terrain. It takes time for the body to adapt to this, and build the strength it needs to handle the new challenges. When you’re first transitioning to trail, don’t do it all at once; build in a small percentage of your weekly running on the trail, and over time you’ll find you can gradually increase this. Taking the transition slowly will keep you fit and injury-free.
It’s natural sometimes to get a bit frustrated! You might groan when another uphill comes around the corner, or you hit an extra-muddy section of trail. If this happens, remember to focus back on why you decided to trail run in the first place. Look at the scenery, listen to the nature around you, chat to the runner beside you, and most of all, don’t forget to smile :)
Lakeland Trails events are a great way to start your trail running journey. Fully marked and marshalled, you certainly won’t get lost! The atmosphere is always inclusive, friendly and supportive, and the views are incredible. The shortest events are 5km; perfect for dipping a toe onto the trails.
Jenny is Lakeland Trails’ coaching partner. She offers bespoke 1-1 coaching and guided runs and race recces through Jenny Bushell Adventures, and she is the founder of Into the Hills Trail Running, home of pace-inclusive trail running experiences.