This article was first published in Trail Run Magazine, Edition 51 May 2024
There is a strange place that roadrunners talk about, a place some roadrunners have ventured into and never returned to the asphalt again. Sometimes described as an eating contest with a little running in between. Or some easy running and a bit of walking to break up the run, along with a scenic view. What is this mythical place that roadrunners refer to? Trail running.
Are you a road runner looking to make your first steps onto the trail and a little unsure of how to progress and transition? Don't worry we've got you covered in this article.
With our top 10 tips, we’ll bust some of the myths of trail running along the way. Before you know it, you’ll be joining us and hitting the trails for fun and never looking back.
Let's start with the obvious, terrain and distances.
Without the constraints of requiring “certified” distances, the variety of trail running is infinite and is open to the whims and creativity of each race director. Events can start at a 10km distance and go up to 100s of kilometres spanning multiple days. There are no constraints on what a trail running course can look like, giving plenty of variety to choose from.
Trail surfaces can also vary vastly. There are the very easy undulating tracks not too distant from a road surface, to the more technical, and may involve some scrambling. Before signing up for any race, you will be able to find the course descriptions, ensuring as you start, you are comfortable with the terrain.
A common question and fear are getting lost. This is extremely unlikely, as courses are well-marked with easy-to-follow tape and directions.
Myth busted: I might get lost on the course. All courses are well-marked for ease of navigation. Only the most hard-core races require navigation, and you’ll know this in advance.
Due to the nature of trail running, they are more than likely to have more hills (or vert as trail runners call it) than a road race. Most marathons must comply with standards regarding ascent and descent and relative to trail running are flat. No such rules apply to trail running.
Each race will publish its course profile. This gives you an idea of how much overall climbing and descending are involved in the race. How steep or undulating the course is and where on the course, the hills are.
Due to this climbing and additional effort required, there is no expectation that you will be able to run these hills. Power hiking (yes walking) the hills is a valid race tactic to improve your race efficiency. This can be a tough one to swallow for road racers who just want to go fast. Slow down and enjoy the awesome views.
Myth busted: Trail running requires you to run the whole course. With courses having less runnable and more rugged terrain or longer steeper hills, power hiking is a valid tactic. This keeps the legs fresher for the later stages of the race.
When we train for a road race, we generally have a goal time and pace in mind and focus our training on hitting that target. Trail running has its own race demands that require a different approach to training.
Forget pace and run for time on feet as a goal when trail running. We do this for several reasons, the technical nature of some trails will force us to slow down. Hillier terrain means the steeper sections may require power hiking to climb more efficiently.
If your race has more hills than you are used to on the road, building in specific hill sessions each week, will increase your leg strength, and make you a more efficient climber and descender. Your long run will need to incorporate a degree of climbing as well, so forget the distance and pace targets.
Running to time on the trails factors in these multiple differences and means you won't cover as much distance as you may have on the road and will be better prepared come race day.
Myth busted: Trail running requires me to have easy access to trails to train regularly. Whilst practice makes perfect, there are plenty of alternatives. Local reserves, short sharp local hills, and stairs are all good training aids for the trails.
As a road racer you will probably be used to memorising your pace splits when going for your new personal record and a race time (outcome goal). With most trail races this tactic is unlikely to work. Trail running sees a huge variety of speeds from km to km, where you are dependent more on the course terrain. This makes it difficult not just to compare different races, but the same race across different years.
Focus on process-orientated goals. These can include ensuring you are eating and drinking enough for the distance. Remaining positive as the race progresses. Preserving your legs for later in the race, by hiking the hills. To judge your success, look at how you have improved in your category rankings for a race. Every race will be different, and this adds to the joy of trail running.
Myth busted: Whilst you may not break any PRs for distances, being proficient at descending the hills means you are more likely to hit faster paces than the flat, and it's way more fun.
By its nature, trail running has what we call technical terrain. This could be as simple as a less groomed track with a scattering of stones. To the more extreme end, an almost rock-climbing ascent and a steep scree, quad-busting descent.
Building a strong foundation is crucial for stability on rugged trails. Including strength training focusing on legs, and stability exercises. Squats, lunges, and balance exercises strengthen muscles whilst reducing the risk of injury. Plyometric exercises like skipping, hopping, and bounding drills enhance explosiveness and agility, which translates to handling the trails with more confidence.
Where you have the opportunity, including longer downhill running, using an eccentric muscle contraction, will further strengthen your quads, and condition them for those steeper descents, we all love (or hate) on the trails.
Myth busted: All my road training won't be relevant for the trails. None of your existing training is wasted and will add a significant amount to your racing on the trails.
For trail running, nutrition and hydration become much more important than on the road, especially for those longer ultra-distance trail events. There may not be tables lined up every couple of km to grab a gel from.
During organised trail races over longer distances, aid stations serve as crucial refuelling points, potentially meeting most of your nutritional requirements. Make sure you research the event beforehand to learn what food and nutrition the aid stations will be stocked with (there can be quite a variety of gastronomic delights), their distance apart and how many there are on the course. This will also help with your race day planning.
GI (gastrointestinal) issues are the biggest cause of failure in trail races and your nutrition plan needs practising as much in your training as other aspects. Remember, nothing new on race day applies to the stomach as well.
Myth Busted: Trail running is just an eating contest. Whilst nutrition is a key part of trail running, many other parts add to the enjoyment and challenge.
By its nature training on the trails will come with added risk compared to plodding the streets. Here are our top safety tips for when heading out on training runs:
· Run with a training partner
· Carry all the food and water you need, plus more for the estimated time of your run
· Take the mandatory kit for the event you are training for. This is a good training practice, and you may just need some of it
· Tell someone where you are going and when you plan to return. Call them before you head off and when you get back
· Check the weather and be prepared with your kit, nutrition, and water for the forecast
· Have a way to navigate. This may be an old-school map and compass or GPS route. Make sure you can tell where you are at all times
· Remember running trails, you will be slower than on the road, take that into account for your planning
Myth busted: Trail running is dangerous. Whilst it has its unique challenges, following some basic rules will ensure a safe day out.
Most trail races will require you to carry mandatory equipment and will vary depending on the distance. This is non-negotiable and is there for your safety. Kit lists are published and allow you to find items you may not already have, well in advance.
The other benefit of having your mandatory gear ready early is that it allows you to train with it before the race, test it and know how it all fits and how it feels. Standing on the start line and thinking your pack is too heavy having never worn it before, is not a good start to a race!
Other equipment to consider are your running shoes and running poles. Not all races will require a trail shoe for you to get around, and a road-type shoe may be adequate. Check well in advance and train in the shoes you plan to race in advance.
Running poles are optional and a valuable tool for ultra and trail runners, providing balance, stability, reduced fatigue, and increased speed. Learn proper pole techniques, such as double-pole and single-pole planting, to use them effectively. Regular practice will help you become more comfortable with running poles and improve your performance. Incorporate them into your training, including long runs.
Myth busted: I need expensive, specialised gear to start trail running. Existing shoes in most cases will be good enough to get you going. You’ll be surprised how much of the other kit you have already.
The trail-running community is renowned for being highly supportive. Trail running often takes place in remote or rugged terrain, which can present unexpected challenges and risks. In such environments, trail runners naturally look out for one another and offer support when needed.
The community is welcoming of runners of all levels and backgrounds. Whether you're a beginner or an experienced sub-3 marathoner, you’re always going to find encouragement and support from fellow trail runners.
Trail running events, allow runners to connect and support each other. These events often have a festive atmosphere where participants cheer each other on and celebrate each other's achievements.
Overall, the supportive nature of the trail running community is rooted in our shared love for the sport, a respect for nature, and a desire to help each other succeed and enjoy the trails safely.
Hopefully, you’re still interested in hitting the trails after reading this, have a different view of trail running and are now ready to sign up. There are plenty of races, from local grassroots to bigger international events to choose from.
The race you choose may depend on the experience you have already road running. For most of us, a shorter race up to half marathon distance on the trails is a good starting point. Looking for more of a challenge if you have completed a road marathon, an ultra-distance of 50 km is a great step up.
Welcome to the trails, you’ll never go back!