{"id":16814,"date":"2017-08-22T01:03:08","date_gmt":"2017-08-22T01:03:08","guid":{"rendered":"https:\/\/www.snowys.com.au\/blog\/?p=16814"},"modified":"2022-11-22T16:09:47","modified_gmt":"2022-11-22T05:39:47","slug":"trail-running-guide-beginners","status":"publish","type":"post","link":"https:\/\/www.snowys.com.au\/blog\/trail-running-guide-beginners\/","title":{"rendered":"Trail Running Guide for Beginners"},"content":{"rendered":"

Over time, trail running has experienced a massive surge in popularity. It\u2019s gone from being more of a fringe, subculture sport, to a much more mainstream activity enjoyed all over the world.<\/p>\n

What is Trail Running?<\/h2>\n

For those of you who aren\u2019t familiar with it, it\u2019s exactly what the name implies: running on trails. It\u2019s what 4WDing is to driving along main roads except runners take their stride to the uneven and rocky terrain of the trail. And just like off-roading, there are a few different rules, tips, and tricks that apply.<\/p>\n

I\u2019ve been running trails for seven years now, and have completed quite a few trail ‘ultra marathons’ (anything longer than 42kms) including two 100km trail races on the Ultra Trail World Tour. I’ve learned a few things along the way – some of them, the hard way.<\/p>\n

So, here are my best tips for anyone considering trail running.<\/p>\n

\"Three<\/p>\n

Trail running is a natural progression if you love hiking and running.\u00a0Photo: Sputnik\u00a0<\/em><\/p>\n

Top 10 Tips for Trail Running<\/h2>\n

1. Distance Isn’t Everything<\/h4>\n

On the roads, distance is your main measure of difficulty. 10kms is 10kms. Maybe there\u2019s a little up and down – but generally speaking, most sealed roads are flat(ish), or perhaps gently undulating. On the trails, all bets are off.<\/p>\n

Just because you can run 10kms on the road in an hour doesn\u2019t mean it won\u2019t take you up to two hours to run 10km of trails depending on the terrain, condition of the trail, ascent, and descent.<\/p>\n

If you come from a hiking background you\u2019ll be well aware of this. If you come from a road running background it can be a bit of a rude shock. You also use different muscles running up and down hills, then you do on the flat, so it can be exponentially more difficult. If you\u2019re not familiar with the conditions, be sure to allow plenty of time to cover the distance.<\/p>\n

\"Runners<\/p>\n

Distance isn’t everything when you’re running on a trail. Photo: Sputnik<\/em><\/p>\n

2. Take Nutrition for the Trail<\/h4>\n

It\u2019s important you also plan on taking anything you need while you\u2019re out there. Especially on remote trails, you\u2019re not going to find a shop to grab a drink along the way. So if you think you might need it, pack it before you head off.<\/p>\n

Water is the obvious one, but if you\u2019re going to be out there for longer than an hour, you may also consider some sort of nutrition. Runners often use energy gels<\/a>, but if you\u2019re not used to them, they can cause gut issues in some people… so be a little cautious.<\/p>\n

Alternatively, take something more tried and true, like a muesli or energy bar.<\/a> Whatever snack works for you, really.<\/p>\n

\"Solo<\/p>\n

Depending on what you prefer, gels or bars are a good option for trail runners. Photo: Sputnik<\/em><\/p>\n

3. Find the Right Hydration Solution<\/h4>\n

If you\u2019re taking water with you, there are any number of options you can experiment with. This depends on how long you\u2019ll be out there, and how much water you want to bring.<\/p>\n

There are hand-held bottles<\/a>, fuel belts<\/a> with smaller bottles that sit on a belt around your waist, larger belts that carry a full-sized bottle (and possibly some extra storage), or hydration packs<\/a>. All of these are good in their own way, and what\u2019s best for you will depend on personal preference.<\/p>\n

Some people like the extra weight of water across their hips, while others prefer it on their back as they would with a more traditional backpack. Larger capacity hydration packs can carry two or even three litres of water, sometimes more if they have room for extra chest strap mounted flasks.<\/p>\n

It\u2019s also worth mentioning your regular hiking hydration pack may not be ideal for running. Running packs<\/a> are specifically designed for extra movement – so they’ll be more stable and comfortable than other hydration options.<\/p>\n

\"Running<\/p>\n

Running packs are the go-to hydration system for most trail runners as they have the most stability.\u00a0<\/em>Photo: Sputnik<\/em><\/p>\n

4. Storing Your Essentials<\/h4>\n

The final consideration is whether or not you\u2019ll need extra storage for other essentials along the way. At a minimum, you\u2019ll need somewhere safe and dry to store your car key or mobile phone.<\/p>\n

You may also need to carry extra food, layers of clothing, gloves, beanies, or a rain jacket – in which case, a hydration pack with a reasonable capacity will definitely come in handy.<\/p>\n

5. Water Purification<\/h4>\n

If you\u2019ll be running somewhere with a reasonable water source, you may also consider packing a lightweight and compact\u00a0water purifier<\/a> in case you need extra water along the way.<\/p>\n

I frequently carry a Lifestraw water filter<\/a>, and it\u2019s been a real lifesaver a couple of times – once in northern Western Australia, and once in Yosemite.<\/p>\n

\"Using<\/p>\n

Carry a simple purification system, like a Lifestraw, for emergency hydration. Photo: Lifestraw<\/em><\/p>\n

6. Run With a Mate<\/h2>\n

From a safety point of view, I can\u2019t recommend enough to run with a buddy whenever possible. Or, at the very least, take a mobile phone with you. Just keep in mind that some remote trails have minimal or no phone coverage.<\/p>\n

\"Group<\/p>\n

Don’t go off on your own if you can – find a running buddy! Photo: Sputnik\u00a0<\/em><\/p>\n

7. Beware of Hazards<\/h4>\n

Unlike road running, there are any number of additional hazards out there that you wouldn\u2019t usually need to worry about – snakes being the main one. If you\u2019re in a snake-risk area, it\u2019s also worth carrying a good compression bandage<\/a> and learning basic snake bite treatment.<\/p>\n

But mostly, it\u2019s the chance to trip, fall, or do an ankle on technical trails where most people come undone. Experienced trail runners included. You\u2019d be amazed at how easy it is to take a spill as you too tired to lift your foot high enough to clear even small obstacles.<\/p>\n

Yes, I\u2019m talking from experience here! Without passing traffic to rely on, the last thing you want to do is spend a cold night on the trails before someone realises you\u2019re missing and comes to the rescue!<\/p>\n

\"Sputnik<\/p>\n

In low-light conditions or rougher terrain, it’s easy to trip – so be careful! Photo: Sputnik<\/em><\/p>\n

8. Get the Right Footwear<\/h4>\n

While you can definitely run trails in regular running shoes, if you think trail running is something you might be doing more often it\u2019s well worth investing in a pair of trail running shoes<\/a>.<\/p>\n

They have a few fundamental differences that set them apart from regular running shoes. Usually, they\u2019ll often have a more aggressive tread to prevent slipping, and a foot plate. The latter is a more rigid layer of protection under foot, in case you land on a sharp rock.<\/p>\n

Trail running shoes also usually have some protection on the front of the \u2018toe box\u2019 (the area across the front of your shoe). So, if you kick a rock on your way past you won\u2019t break your toes. I\u2019ve certainly run plenty of trail races in road shoes. But generally speaking, it\u2019s no different to tyres – road tyres for the roads, off-road tyres for off-road.<\/p>\n

\"Running<\/p>\n

Trail running shoes have a better tread and offer greater protection than conventional runners. Photo: Salomon.\u00a0<\/em><\/p>\n

9. Keep Your Gear Secure<\/h4>\n

Experienced hikers and outdoor lovers will likely be all over this one, but make sure you have some sort of waterproof bag<\/a> to store your car key and mobile phone in. Even on a clear day, you can work up a serious\u00a0sweat. The last thing you want is an electronic key that no longer works, or to ruin your phone.<\/p>\n

The easiest way to solve this problem is with a snap lock sandwich bag. They\u2019re definitely not as durable as a small dry sack by Sea to Summit<\/a> though (my personal favourite), or another awesome outdoor brand that manufactures them.<\/p>\n

Trust me on this one. A few extra bucks on one of these now will save you a lot of tears later.<\/p>\n

\"Sea<\/p>\n

Keep your essentials such as keys and phone away from moisture while you hit the trail. Photo: Sea to Summit<\/em><\/p>\n

10. My Final Piece of Advice…<\/h4>\n

Just start.<\/p>\n

Do a hike\/trail run combo if you want. Hike a bit. Run a bit. Get used to it. Even better if you can find and join a trail running group. Generally speaking, trail runners in particular are a pretty friendly and inclusive bunch.<\/p>\n

\"Sputnik<\/p>\n

Trail runners are a friendly bunch of people – so don’t be afraid to say hello! Photo: Sputnik<\/em><\/p>\n

Unlike many road runners who are more likely to be running at pace, on the trails we\u2019re much more inclined to walk up the hills and have a chat. If there\u2019s one thing we like to chat about, it\u2019s trail running!<\/p>\n

So find a group, ask questions, and you\u2019ll no doubt receive all sorts of tips and advice to help you along the way.<\/p>\n

Happy trail running!<\/p>\n\n\n

<\/div>\n\n\n\n

Are you a hiker or runner who has converted to trail running? How did you get started? \u00a0<\/strong><\/p>\n