Trail Running Beginner’s Guide – The Things You Should Know

INTRODUCTION

Are you thinking of improving or changing your running routine and start a new thing? Trail running might be the best bet for you. It could give you a chance to explore the world. Also, you will be able to discover beautiful places around you.

Do you have a problem starting the trail running? This article will give you all answers needed to make your trail running a possibility. We have gathered together the information needed to start your trail running beginner.

WHY SHOULD YOU START TRAIL RUNNING?

You could get excited about trail running for a lot of reasons. It offers you the opportunity to go out and explore different places. This ranges from the trails of your neighborhood to faraway places on the other side of the world. Trail running beginner has many advantages and these are:

  • It burns 10% calories and also develop agility and balance
  • It reduces the risk of injuries. The regular change in direction will make your muscles stronger
  • Your intuitive sense of pace would develop. This help you make accurate runs
  • It helps to create a more balanced athletics. This is due to changes in elevation, obstacles and frequent turns
  • Recovery after a hard workout is aided by the softer surface

WHAT HOLDS PEOPLE BACK FROM TRAIL RUNNING?

Even though there are lots of benefits attached to trail running, most runners are afraid of it. The reason is not farfetched. It might be the dangers lurking on the trails.

  • There may be a sudden change in terrain- path is not smooth
  • Puddles, molehills, loose branches or logs can obstruct you
  • You might need to duck suddenly due to hanging foliages
  • Rock pebbles can also result in falling down and broken ankles or arms

Additionally, most runners are scared of getting lost and unsure of what they will meet on the way. Either way slowing your pace can help you overcome your fear of the unknown.

HOW CAN YOU GET STARTED?

Trail running is not difficult to master for trail running beginners. We have put together different steps that will guide you through your trail running. Remember that trail running can be enjoyable and stress-free.

  1. Look for a trail

This might be the first thing to do. You can find trails to explore no matter where you live. You can run with the local group if trail junkies.

They will have a better knowledge of the best trails in your area. This will help you find the one that best suit you. In case you can’t get a group, you can check websites that offer a free directory of various trails.

Be sure of the type of trail you want, technical or non-technical trail.

  1. Get the best gear

The main gear consideration for rail runners is shoes. Finding the right shoes that best suit the rail is very important. This is due to various obstacles such as slippery mud, rocks, roots and much more, on the way.

The shoes are strongly built and offer stability, protection, and also feature traction. Additionally, you can put on any clothes you don’t mind to mess up. You are likely to get dirty while making the trail running.

Your running wear can be made of materials that can dry easily. The same thing is required of your socks too. A rain shell or windbreaker that is light in weight is preferable for wet or cool weather.

  1. Get ready to run

Apart from the clothes, socks, and shoes, there are some other preparations. This will help you get ready for the run and enjoy it.

  • Foods– no matter the distance of the trail run energy foods are perfect. These are peanut butter, bars, nuts, jelly sandwiches and much more.
  • Water– this is very important. You can carry handheld or waist water bottles, hydration vest or hydration packs.
  • Additionally, you might need sun protection, watch, navigation tools, and first aid kits.
  1. Take it slow

Apart from the danger of running too fast on trails, you can’t maintain the same pace as that of the road. The obstacles on the way will for sure cause changes in your pace. No doubt, tractions can also be a problem no matter how good your trail shoe is.

It is most of the time advisable to measure your runs based on the intensity and not pace. Run by time, heart rate, effort level, and body tune.

  1. Overcome the hills

You cannot compare anything with what the hill trail running would throw on your way. When going up the hill, take short quick steps and also use your arms. You can walk on some hills found on technical trails.

For steep hills, use a stair stepping motion. Move as if you are running down the stairs, keep your torso high and allow your leg to do the work. But for easy downhills, lean on it, open your stride and allow the hill to pull you up.

  1. Get your trail skills improved

Your trail running skills can be developed by running obstacle repeat on the trail. You can warm up by running 10-15 minutes. Discover the technical extent of the trail and run repeats. Focus on the form and make sure you find your line.

Most effective recovery should be added, as you would with a speed interval. You can begin with the shorter stretches and then improve to longer stretches.

Doing strength and balance exercises can also improve your performance in trail running. You can do this 2-3 times in a week.

  1. Allow for adequate recovery

Moderation and recovery are important for trail running. As a beginner, it might tempt you to hit the trail regularly. Unlike road running, trail running will tax your body more than you can feel. Start slow and increase the number of times you run as each week comes by.

BEGINNERS 10 WEEK TRAINING PLAN

 

WEEK

MON

TUE

WED

THUR

FRI

SAT

SUN

1

Easy run for 50-60 min.

Cross training for 45 min.

Easy trail run for 40 min.

Cross training for 45 min.

Rest or easy run for 30-40 min.

Easy trail run for 45 min.

Rest

2

Easy run for 50-60 min.

Cross training for 45 min.

Easy trail run for 40 min.

Cross training for 45 min.

Rest or easy run for 30-40 min

Easy trail run for 45 min.

Rest

3

Easy run for 50-60 min.

Cross training for 45 min.

Easy trail run for 45 min.

Cross training for 45 min.

Rest or easy run for 30-40 min

Easy trail run for 55 min.

Rest

4

Easy run for 50-60 min.

Cross training for 45 min.

Speed work: Easy run for 10 min. then 5×0.25 mile at training level 9 with 0.25 rec. Another easy run for 10 min.

Cross training for 45 min.

Rest or easy run for 30-40 min

Easy trail run for 55 min.

Rest

5

Easy run for 60 min.

Cross training for 45 min.

Fartlek on trails: easy run for 15 min, fartlek for 15 min.  and another easy run for 15 min.

Cross training for 45 min.

Rest or easy run for 30-40 min

Easy trail run for 60 min.

Rest

6

Easy run for 45 min.

Cross training for 45 min.

Speed work: Easy run for 10 min. then 6×0.25 mile at training level 9 with 0.25 rec. Another easy run for 10 min.

Cross training for 45 min.

Rest or easy run for 40 min

Easy trail run for 45 min.

Rest

7

Easy run for 60 min.

Cross training for 45 min.

Fartlek on trails: easy run for 15 min, fartlek for 20 min.  and another easy run for 10 min.

Cross training for 45 min.

Rest or easy run for 40 min

Easy trail run for 70 min.

Rest

8

Easy run for 60 min.

Cross training for 45 min.

Speed work: Easy run for 10 min. then 3×0.50 mile at training level 8 with 0.25 rec. Another easy run for 10 min.

Cross training for 45 min.

Rest or easy run for 40 min

Easy trail run for 75 min.

Rest

9

Easy run for 50 min.

Cross training for 30 min.

Fartlek on trails: easy run for 10 min, fartlek for 25 min.  and another easy run for 10 min.

Cross training for 30 min.

Rest

Easy trail run for 45 min.

Rest

10

Easy run for 40 min.

Rest

Eazy run for 40 min. with 30 sec at training level 9 every 10 min

Rest

Easy run for 30 min

Rest

Race

CONCLUSION

No matter how hard trail running might be, don’t be frustrated. Push forward, stay strong and unleash the natural runner within you. Have fun on the trails and at the same time, be careful. Remember, once you get on the dirt, you will never want to get back to the roads.

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