Beginners guide to trail running

Kicking off with a brand new fitness hobby or routine can be a challenge – especially if you’re unsure where to get started. If road running is starting to get a bit dull, open up new possibilities and gorgeous scenery, by trying out trail running.

Hopefully our tips for getting started with running trails will get you on the right track (pun intended).

There’s four main areas that will be helpful for you when you’re planning:

• Where you need to run
• Prepping your running style
• What kind of trail running footwear you’ll need
• What clothing and kit to consider

Decide on your trail running location

Trail running can take longer than regular road running, so make sure you account for that time in your plan. Try to focus on taking your time initially, as uneven paths can take a while to get used to on your legs.

Looking for the ideal spot? We recommend having a look at local groups online through social media, or if you’re not comfortable running solo – websites like Running Calendar will help you plan out group events – to help motivate and push you when you’re just starting out.

There’s also heaps of running forums out, with seasoned runners offering advice for solo runs too.

Adapting your style of running

As running on trails is very different to generic road running, we recommend that you consider the following:

• Focus on balance by adapting a short stride
• If it gets a bit steep, keep your stride even shorter to help maintain balance
• Keep a look ahead of you for any obstacles, so you can step over
• Maintain a straight back
• Know that it’s okay to walk or even jog some portions
• Remember to breathe - especially on steeper terrain!

Dedicated trail Running Shoes are a must

Trail running and Road running shoes are quite different – and often feature alternative types of technology for the running surface they are designed for. In particular, trail running shoes offer a much higher level of traction and grip in their soles as you are likely to face hitting mud, as well as things like tree roots and dry dirt – so it’s likely you’ll want something that offers non-slip capabilities to support your feet on slippery surfaces.

If you’re looking for a robust pair of trail runners, focus on finding sneakers that offer a strong level of traction, comfort and stability. In particular, we recommend exploring options like the Hoka Challenger and Saucony Peregrine ranges.

Brands like Hoka and Saucony offer a diverse collection of trail running footwear, designed across a vareity of colours, foot widths as well as offering soles to accommodate different running styles (whether you over pronate or need neutral footwear).

Still want to know more about the best kind of trail running shoes for you? Book an instore appointment with a member of The Athlete’s Foot team to help you find your perfect pair.

Make sure you have the right clothes and running accessories

Consider the following for your run:

• Water bottle
• Light, layerable clothing
• Running Gels (for longer runs)
• Fitness tracker
• Extra SPF and First Aid

Ensuring you are kitted out with the right gear is essential for a trail run, especially if you run into unexpected situations. Although you’re probably already adept at carrying water on your road running adventures, there’s a few more things to think about.

It can get cold and wet out on the trails, so focus on wearing moisture wicking technology within your clothes, as well as light layers so you don’t overheat. Although it might be cold when you start, layering light clothing, with breathable technology built in, means you will warm up perfectly as you progress through your run, but it won’t hold onto any sweat produced making you feel uncomfortable.

We recommend exploring our range of men’s fitness clothing and women’s fitness clothing to kit yourself out.

In addition, although it’s a given to apply SPF before a run in either New Zealand or Australia  - sometimes it’s worth packing a travel SPF in your running pack to reapply if the sun is particularly harsh – no matter what the season.

Here at The Athlete’s Foot, no matter what course of running you have in mind – we’ve got your back when it comes to trail running, from beginners through to seasoned professionals – let us help you get on the right track (or trail!).