Beginner’s Guide To Trail Running

Get Off On The Right Foot

As with all outdoor activities, you must first find the right pair of runners for trail running. Of course, choosing the right pair depends on what type of trail you have decided to start on. If a gravel road is your chosen path, your regular road running shoes will do the job. Once you start encountering mud, roots, and slippery slopes, you must pick up a pair of trail running shoes. Trail runners emphasise traction, foot protection, and stability. So, they are a lot like hiking boots but in athletic form.

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Now that you have your runners sorted let’s talk about what essential gear you will need to bring along with you on your run. You have options here; you can go the minimalistic route or bring along a few items to make your run smoother and more comfortable. If you are more of a minimalist, your basic shorts, t-shirt, runners and bottle of water will do. If you have chosen to bring along a few more essentials, then consider the following:

• Dress in layers, especially for longer runs. We all know the weather in Ireland can be unpredictable, and this approach allows you to remain comfortable throughout the day. Also, consider breathability, as a lot of cardio always generates heat; think lightweight knit fabric and shirts with zippered necks that give you a way to vent. 
• If you plan on running for longer than an hour, you will need to bring some food. Energy chews are a quick boost if you don’t plan on going all day. However, nutrition bars and peanut butter are brilliant options if your pace is slow, steady, and all day. 
• If you are planning to run at night, grab a headlamp. When choosing a headlamp, look for one that allows you to adjust the beam on the broad flood setting for good peripheral illumination or allows for a change to the spot setting when you need to see further down the trail. 
• If a daytime run is more your style, don’t forget the sunscreen!

Location Location Location

Once you are all geared up, and before you hit the trail, you must decide what trail that will be. When choosing your starting point, it is important to note that trail running typically takes longer than road running does for similar distances. You will be engaging muscles you may not be used to when trekking rougher terrain. So it is essential to start slow and not commit to any distances you are unprepared for.

Work On Your Technique

Just like any physical activity, you have to work on your technique when it comes to trail running. Here are a few basics to keep in mind when starting:

• Use a short stride, and always keep your feet underneath you to maintain your balance on variable terrain. 
• Keep your eyes down and scan the trail in front of you for obstacles. While you are looking down, try not to stare at your feet. 
• Relax your core and keep your balance by swinging your arms back and forth.