Trail running for beginners

A beginner’s guide to trail running

Are you new to trail running and wanting advice? Are you transitioning from road running shoes into trail running shoes? Have you done park running and are now thirsty for some off-road action? You’ve found the right page.

With decades of experience in trail running, we know our stuff… and yes, we all started as beginners too. Here are our top tips to get you started in trail running.

Build up slowly!

Don’t bite off more than you can chew at first. Not everyone is superhuman. Sure, we hear about folk who take up trail running and within six months have won a 100-mile ultra-running race. But for most of us it’s a case of building up slowly. Start with manageable runs over 3km, 5km and 10k, then build on this. If you set your targets too high you simply set yourself up to fail. Or to get injured.

Lakeland Trails Trail Running races for beginners

LEARN THE TERRAIN

Running on trails is very different to running on roads. It sounds obvious, but you need to take time to learn about the different types of terrain you’ll encounter. You can’t expect to run at the same pace over a trail scattered with rocks and tree roots as you would on the road. Get a feel for these terrains as you run over them, let your feet and shoes experience what’s underneath. Try to be agile and be ready to change your stride or alter your balance. The more you do this the more your confidence will grow.

LOOK AHEAD, NOT AT YOUR FEET

As that confidence grows, begin to look ahead on the trail, rather than at your feet. Not far, perhaps 2 metres ahead to start with and then increase your distance. The idea is that you can then see what type of terrain lies ahead and this then gives you time to think about where best to place your feet. It also allows you to spot any hazards up ahead. If you’re simply focused on your feet, you are more likely to miss these and end up wishing you’d picked your head up earlier!

JOIN A CLUB

Draw on the wealth of knowledge of the local people and local runners within a running club. It’s a good way to find running partners and training buddies. You’ll find out the best trails to run on and routes to take.

Get to grips with a map

MAPPY TRAIL RUNNING

Buy a map of the local area and study the network of trails near to your home. You will find this is a lot of fun and allows you to plan your routes in advance.

THINK OF THE HEALTH BENEFITS

Countless studies have shown the enormous health benefits – the biophilia effect – of being in green places. The road or trees? Traffic or toadstools? It’s a no brainer. Sure, the path may look a bit muddy and rutted, but you’ll get core strength benefits from trails, whereas you’re more likely to get injuries from repetitive pounding of pavements.

GO EASY ON THE DOWNHILLS TO START WITH

Delayed onset muscle soreness (DOMS) can be a painful. It’s when your quads, in particular, howl at you a day or two after a hilly trail run, you walk all funny and people laugh at you. That happens because your legs aren’t used to it and they get a bit of a shock. So just go easy on the downhills at first, or you might regret it. Downhills do get easier, we promise.

Parkclaw 260 Knit trail running shoes

SHOE’S THE RIGHT KIT

Wearing the trail running shoes is really important for trail running. During a trail run or race, the terrain can change underfoot, so the most important thing is choosing a shoe that best matches that terrain and gives you the best possible grip.

Forget road-specific shoes and get something with more traction on the outsole – the perfect shoe range for new trail runners are the PARKCLAW trail running shoes. It crosses over brilliantly from road to trail, as it still feels smooth like a road running shoe but has the necessary grip for paths and trails. When you become more adventurous with your trail running and start running regularly over muddy or technical trails, look at the ROCLITE trail running shoes, which are excellent all-rounders.

ENTER SOME TRAIL RUNNING RACES

Find some good, friendly trail running races to get entered into. This will help to give you a focus for the year and help you meet more fellow trail runners. Many events are set up to cater for all abilities and often the routes will take you into stunning countryside. Our favourite trail running race series is Lakeland Trails, which offers distances from 5k upwards, allowing you to progress as the year goes on. Their events are set in and around the Lake District, UK, which is also the same backyard that INOV8 was forged in back in 2003.

Learn the terrain you are running over

*Please follow all Government and World Health Organisation guidelines for exercising during the Coronavirus pandemic. Run local (if permitted) and do so responsibly.