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For lovers of all things running and the great outdoors, trail running can be an exhilarating and challenging new adventure to explore, where something as simple as buying the perfect pair of trail shoes will quickly get your excitement level rising.
Trail running may seem intimidating in the beginning. But like most things in life, your confidence and enjoyment will grow as you become more familiar with the environments you run in and the technique that best suits you.
Find the Right Shoes
For anyone new to trail running, one of the most important factors to get right is selecting the right pair of shoes. Trail running shoes are typically created to be sturdier and more durable than regular road-running shoes, with a stronger emphasis on traction, foot protection, and stability.
Within this category, you will find various variations of shoes suitable for anyone wanting to tackle tame and well-maintained tracks or highly technical and wild terrain. Furthermore, you can select minimalist shoes that ditch modern additions to give you a more enhanced feel for the trail or choose maximalist footwear with sufficient cushion to reduce unwanted impact on joints and fatigue.
Manage Your Expectations
You may be a season road runner looking for a new challenge or simply someone wanting to explore something new, but it is vital to properly manage your expectations when starting trail running. The natural obstacles and elevation changes will undoubtedly lead to a slower pace, and for those well-versed in the running world, this can be a difficult mental obstacle to overcome.
Allow yourself the opportunity to move at a slower, more sustainable pace, as many trail routes will force you to adapt your speed to wildly varying paces. Learning how to properly shift between the different speeds of a slow and tiring incline compared to a fast-moving downhill slope ensures you can manage your effort level and keep your movement efficient.
Know Your Route
The easiest way to start your trail running journey is by choosing areas you are already familiar with, like your local hiking trail or a popular off-road dog-walking trail. Select somewhere close to home that you can repeatedly tackle to build confidence and become familiar with the concept of trail running.
Once you start venturing out onto new routes, it is vital that you carry a map that is well-marked and up-to-date. There are many map apps now available on all smartphones, but if you know you will be somewhere with poor reception, carrying a physical copy and a compass is strongly recommended.
Prioritize Your Preparations
Proper running trails traditionally take you further away from civilization than running on roads. You will not be able to simply call an Uber to go home should you encounter any issues, which means you need to be properly prepared for long days outside, unpredictable weather changes, and emergencies.
In addition to a printed map of the area, a compass that can be used and understood and a fully charged phone, carrying a selection of different items is hugely beneficial for the best experience. These items include a hydration vest or running pack to carry your gear, extra layers for rain, wind, or cold temperatures, gloves, plenty of revitalizing snacks, extra fluids or a filtration device to safely drink from water sources along the way, a simple waste disposable kit, a high SPF sunscreen, and a well-stocked mini first-aid kit.
In addition, it is crucial that you tell someone your planned route and when to expect you back. Many experts recommended investing in SPOT trackers, which allow you to alert emergency contacts, send check-in messages, and turn on tracking functions for your family to keep tabs on your location.
Hone Your Technique
A unique aspect of trail running that only comes with practice and time is honing the correct technique to get the most out of your run. Many experts can simplify this to two main things: quick feet and high knees.
It may feel fairly unnatural in the beginning, but deliberately lifting your knees and feet higher than you would on the road will significantly lower the chance of catching your shoe on an exposed root or tripping over rocks. Once this motion becomes more familiar, you can focus on the two most daunting parts of trail running, the uphills and downhills, which both present a challenging and technical terrain.
Uphill running, with its burning calves and powerful combination of power and cardio, is a thrilling challenge that requires minimal specialized technique. On the other hand, downhill running is a unique experience that uses braking momentum, works your quad muscles, and demands a steady balance and preplanned foot placements. Your ability to analyze your steps slightly in advance will become easier with experience, adding to the excitement of the run.
Practice Trail Etiquette
All trail users should practice the ‘leave no trace’ principles while out in nature. This can be done in several ways. Firstly, runners need to stay on the designated trail and reject any temptation to take shortcuts. By venturing off the trail, you contribute to unwanted erosion, particularly on steep slopes, which damages local vegetation and creates ‘social trails’ that become more prevalent over time.
Additionally, you should not leave traces of trash or waste anywhere on the trail, including items like toilet paper and other hygiene products used on all-day runs. Finally, you should be conscious of the other people using the trail and stay attuned to your surroundings. Blasting music out loud is largely frowned upon, but you should also avoid using AirPods that may prevent you from hearing important noises or signals from others.
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