The Basics of Trail Running

At its core, trail running is about adventure. It is about immersing yourself in the heart of nature and connecting with the environment around you while challenging yourself mentally and physically. This could happen on an urban trail that weaves through a local park, a fire road on the outskirts of town, or an immaculate route in the mountains. Factors like terrain, environment, and duration can all have a major impact on your run, especially compared to the relative simplicity of a road run. Still, no matter where you choose to trail run, there are strategies and gear that can maximise your experience. We've partnered with the highly-experienced trail running brand Salomon to provide tips and tricks for runners who are new to the trails.

Road shoes with their lightweight uppers, soft midsoles, and smooth outsole configurations are built for high-volume repetition and protection from the hard pavement. Unfortunately, once you leave the pavement, you will quickly realise that these shoes are not properly designed to handle the demands of the trails. Taken offroad, these road running shoes will wear down prematurely and may not offer the support or grip your feet and joints need when tackling rough and uneven terrain.

Trail shoes, on the other hand, provide runners with a more robust package that is specifically built to withstand whatever the trails can throw at them. The uppers on trail shoes will often feature overlays that hold the midfoot and heel securely in place to help you balance on rough terrain. When it comes to the midsole design, trail shoes are often stiffer and manufactured to provide high-level protection from the uneven and rocky surfaces. Features like a flexible rock plate to protect from stone bruising and a more durable outsole with heel-to-toe rubber can also be found in most trail shoes. Furthermore, trail outsoles feature aggressive lug configurations that allow for better traction and durability.

If you are new to trail running, we would recommend tapering your expectations when it comes to pace. With all the variables interacting with your run—uphill, downhill, roots, rocks, creeks, loose footing, narrow single tracks—you will likely run much slower on the trail than you normally would when road running. Do not let this discourage you. Rather than focusing on pace or distance, new trail runners should focus on the overall duration of their efforts.

You never know what obstacle may be around the next turn, so managing your pace is crucial when out on trails. Settle into a pace that feels relatively comfortable and will enable you to complete the entirety of your run. This may mean that you will be walking the steeper sections of trail or taking a break at the top. What's most important is that you find a pace that allows you to soak up the beauty of the terrain and enjoy the entire experience of your run. Before you know it, you will have racked up countless miles, which will ultimately result in the ability to run faster and further in the future.

There are many reasons people choose to run: freedom, physical and mental health, and community, to name a few. What can be unique to trail running is the heightened engagement that is required. On the track or road, the scenery and motion can become relatively monotonous, but when trail running, runners must stay mentally engaged to maneuver through paths or avoid potential hazards. Turns, climbs, branches, creeks, and even animals can make your trail runs much more interactive than your road runs.

This is ultimately one of the biggest allures of trail running: full engagement while immersing yourself within nature and disconnecting from the outside world for hours at a time. Furthermore, the sheer sense of accomplishment knowing that you were able to go out and overcome tough terrain with nothing more than a light vest on your back and shoes on your feet is truly an exhilarating experience. Just make sure that you are patient with yourself and take the time necessary to properly adjust to the exciting world of trail running.