If running on the roads is starting to bore you, try switching up your routine with a trail run. Keep the following trail running tips in mind before you take your running off road.
Choose Trails Wisely
Run on trails that are appropriate for your fitness level. Flat trails are recommended if you’re a beginner, while more experienced runners can choose hilly, challenging trails.
Start out with shorter, easy trails before attempting to do a long distance run on a trail.
Get the Right Gear
Wear running shoes with excellent grip and traction that are appropriate and safe for running on trails. Since trails may be uneven, you may need running shoes with more ankle support than you’re used to.
Dress in synthetic fabric running clothes that are appropriate for the weather conditions. If you’re going to be out there for a while, it’s smart to dress in layers so that you can take off or put on another layer as conditions change. For example, you can wear a long-sleeve wicking layer over a running tank top or short-sleeve shirt and then take it off and tie it around your waist as you warm up.
Check the Weather Forecast
Before heading out on a trail run, check for any alerts or warnings related to heat, cold, storms, or other weather conditions that may impact your route. Extreme heat or cold, strong winds, thunderstorms, and even rapidly changing weather patterns can all introduce challenges and potential dangers during a trail run.
If the forecast predicts extreme weather or unsafe conditions, it’s wise to reconsider your trail plans and choose an alternative, safer option.
Buddy Up
If possible, get a friend to run with you. Check with local running groups or running stores to see if they offer group runs on local trails. Not only will you get some company and motivation on the run, but you’ll be running with others who are more familiar with the trail and can offer tips.
If you’re running alone, always make sure you tell someone which trail you’ll be running on and when you expect to return. Let them know the specifics of your route, including any designated trails or landmarks you plan to pass along the way.
Slow It Down
Trail running is usually harder on the body than road running, so plan to run fewer miles at a slower pace on trails than you do on the roads. As you spend more time on the trails, you can increase your pace and distance.
Pay Attention
Keep your head up and your eyes on the trail ahead. Try not to look down at your feet, so you can watch ahead for obstacles such as rocks, roots, logs and branches to avoid falls.
Careful on the Downhills
Don’t get out of control on steep downhills. Control your speed and keep your head up, so you can avoid obstacles.
Carry Water
It’s not as easy to get water on the trails, since you won’t find any drinking fountains or stores to purchase a bottle of water. Be prepared by carrying water in a hydration backpack, belt, or hand-held water bottle so you can stay hydrated.
If you’re planning a longer trail run, it’s smart to also bring along some easily digestible snacks like energy gels, bars, or dried fruits to provide a quick source of carbohydrates. These snacks can help replenish your glycogen stores and keep your energy levels stable throughout the run.
Can I Wear Road Running Shoes When Running on Trails?
Regardless of whether you’ll be running on trails or roads, the most important factor when shopping for running shoes is whether they’re the right shoes for your foot and running gait. Some runners need more support and motion control than others, based on the way they run. If you haven’t already, go to a running specialty store and get a gait analysis, so a running shoe expert can recommend the right shoes for you.
The main difference between trail running and road running shoes is that trail runners tend to be made of thicker, sturdier materials. If you’re planning to run on recreational trails or bridle paths that are generally easy terrain, you should be fine running in regular road running shoes.
But if you tend to run more frequently on very rocky or root-covered trails, you may want to wear trail running shoes to prevent bruising your toes or the soles of your feet. Trail running shoes also offer more stability and traction than regular running shoes, which can help you prevent falls and injuries.
For road running, trail running shoes are generally fine to wear. However, if you’re doing faster workouts such as tempo runs or interval workouts, you may feel more comfortable (and faster) in a lighter shoe.
The weather conditions may also influence what type of shoes you want to wear. If it’s cold, rainy, or snowy, the thickness and water-resistance of trail running shoes may give you some added protection. However, if it’s hot and humid, you might be uncomfortable wearing thick trail running shoes and may prefer lighter road running shoes.
What Should I Do if I Encounter Wildlife During a Trail Run?
Before heading out to run on trails, you should definitely familiarize yourself with the wildlife that inhabits the area. Research common animals like bears, mountain lions, or snakes that might be found in your region. Knowing their habits, behaviors, and preferred habitats will help you better anticipate any potential encounters and react appropriately.
When running, be observant of your surroundings, keeping an eye out for any signs of wildlife activity such as tracks, droppings, or nests. Pay attention to any warning signs or advisories posted along the trail, so you can adjust your running route if necessary.
If you do come across any wildlife, remember to stay calm and avoid sudden movements. Most animals will prefer to avoid human interaction and will likely retreat if they see or hear you coming.
Give them plenty of space and do not attempt to approach or feed them. It’s important to respect their boundaries and not disrupt their natural behaviors.
In the rare event that you encounter a potentially dangerous animal, such as a bear or mountain lion, it’s essential to know how to respond. Familiarize yourself with recommended safety procedures for different wildlife encounters and carry any necessary safety equipment, such as bear spray, if recommended for your area.
Stay calm, stand your ground, and make yourself appear larger by raising your arms or opening your jacket. Slowly back away and give the animal an escape route.
Running coach Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, sports nutrition specialist, and youth fitness specialist. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons.
