Beginners Guide to Trail Running 2022
17 Tips for Trail Running Trail running is a sport that combines hiking and running on unpaved surfaces. It is similar to mountain and fell running, although that sometimes includes running on paved roads. It is a great way to stay fit and enjoy some fresh air. If you are a beginner trail runner, you need to prepare before putting on your running shoes for women and hit the trails. Remember that even seasoned runners need time to get used to trail running. Trail running has several benefits for runners. It ensures that you use more muscles than road running. That increases your strength and builds your endurance, along with reducing the occurrence of muscle injuries. Trail running also helps you relax because of the soothing environment. Running in nature has been known to lower anxiety and stress and increase calmness. You will notice that when trail running, you are less likely to have a negative thought spiral. The beautiful trees, birds, flowers, and other stimuli will enhance positivity and improve your mood. Bear in mind that trail running could also help increase your lifespan because living in a green space enhances your longevity. If you live in the city, trail running can be a great way to experience a green space and lengthen your life. If you are trying to lose weight, trail running will help you burn more calories than road running. Here are essential tips to help you succeed. NO TRAILS ARE THE SAME The world is a unique place, and unlike running on paved roads, the trails present different and unique challenges. It is, therefore, crucial that you are careful every time you run. There may be exposed roots, rocks, and fallen branches that could easily trip and injure you. Ensure you are aware of your surroundings and wear high-quality running shoes for women when running, even on a familiar trail. GET RUNNING COMPANIONS Your running time is a great time to clear your mind and relax. That said, consider bringing friends or at least your dog when trail running. As mentioned above, there could be exposed roots that may trip, and you need someone to help you back if you slip and fall. Your friends will also know the best trails and help you discover them. Running with friends also helps keep up your motivation and ensures that you continue exercising. STAY SAFE Your safety should be a crucial thing when running. If you are not running with someone, make sure that your friends know where you have gone and can find you. You can inform a friend about the route you are taking or send them a map. If you are running with people you just met, make sure that your friends know about them before leaving. Remember to bring water and if you have allergies to pollen or bugs, bring your medicine with you. It is advisable to carry a map of the trail so that you know where you are. If you notice that you cannot run all the way and back before dark, it is best to go back. You can also use a safety app like Apple Watch. LEARN THE RULES OF THE TRAIL Trail running has several rules about keeping the environment clean and interacting with other trail users. For instance, you should give way to other users such as equestrians, bikers, and hikers. As a general rule, those running downhill give way to those running uphill because they require more energy to restart. You should also not litter during the run, so ensure that you get a reusable water bottle to carry your water. If you bring energy bars, make sure that you dispose of the wrappers appropriately. SLOW DOWN AND ENJOY YOURSELF As mentioned above, trails sometimes have rocks and roots, and therefore you may not be able to keep your usual road running pace. That is alright; slow down and enjoy the sights and smells. Take your time to learn the train, and with time, you will be able to run comfortably. You also will have developed a trail tempo. You may have to walk up the hills and run downhill, but with time you will be able to run both ways. It takes time to develop trial techniques, so relax and enjoy yourself. MIND YOUR TIME Your trail pace is different from your paved road pace. If it takes you 1 hour to run 5 miles on the road, it may take you much longer to run the same distance on a trail. It is therefore important to run by time instead of distance as a beginner. As you get used to trail running, you can start running by distance. CHANGE GEARS It is advisable to change gears according to the trail; you may run downhill and walk uphill, and so on. If you are in doubt, for instance, in a muddy area, relax and walk over it carefully. Do not put pressure on yourself to run in spots where you are uncomfortable. As you continue running the trail, you will develop trail techniques that will improve your performance. WEAR THE RIGHT SHOE A crucial part of trail running gear is the shoes. A good pair of trail running shoes for women will go a long way in helping you enjoy your run. Trail running shoes are different from road running shoes because they have more grip on rough terrain. They also have better traction on muddy ground and puddles. Make sure that the pair you buy fits snuggly but has room in the toe box. After a muddy run, clean the shoes and stuff them with newspaper to dry. Here are guidelines for buying trail running shoes. Try on many pairs Do not purchase the first pair that you try on. Make sure that you try on several pairs to ensure that you are buying the best one for you. In case you are shopping online and cannot try on the shoes, check out as many reviews as possible to find a good pair. If you find a pair you like, you can buy a couple of extra pairs. * Consider the Stack Height It is still unclear which is better between a running shoe with a high or low stack height. Take time to read on the subject and find out what you prefer. You can also try both types of shoes to find out which feels most comfortable for you. * Consider weight Make sure that you check the weight of the shoes that you buy. Heavy shoes will wear you out quickly and increase the chances of injury. Pick lightweight shoes that you can run in comfortably. * Pricing Bear in mind that the most expensive shoe is not necessarily the best one for you. That said, it is still not advisable to pick the cheapest one. Ensure that you choose your trail running shoe based on quality and comfort and not just the price. ADD THE RIGHT ACCESSORIES Make sure that you get sunscreen to protect your face as well as sunglasses. Sunglasses will not only shield your eyes from the sun, but they will also protect your eyes from particles. Ensure that you bring bug spray to protect yourself from mosquitoes and other insects common on the trail, especially in the evenings. Consider buying a backpack to carry your gear. CARRY FLUIDS Make sure that you are fully hydrated during your run. Bear in mind that when trail running, it may take longer on some days than others. You can carry water in a handheld bottle, a hydration pack, or a multi-bottle waterproof waist belt. Pick a method that works for you, and make sure that you always bring extra water. FIND TRAILS NEAR YOU As a beginner trail runner, you can find nearby trails by searching “trails near me” using Google and Google Earth. Several stores can help you find trails in your area, and you can also ask your friends. Here are crucial things to consider when choosing a trail. * Distance Make sure that the trail is of a distance you can handle to and back. Very long distances may discourage you, so make sure you pick several trails of varying distances and start with the shortest. * Running surface Start with groomed running trails that are usually limestone-based. After you are comfortable on these, you can start running on the more technical single-track trails with rocks, roots, and other natural objects. * Terrain The terrain is a crucial consideration. When picking your first trails, choose those on a gentle slope to ensure you do not get tired too quickly. You can then use steeper trails as you become accustomed to trail running. Trail running is a great way to get regular exercise and relax. Make sure that you find the best trails in your area and use them regularly. It is also an excellent way to meet new people and make new connections. As a beginner, make sure that you use the above trail running tips to make the experience more enjoyable and safe. The advice given on this website does not constitute or replaces medical advice. Please consult with a doctor before starting any exercise or nutrition plan.