How to start trail running? The 10 golden rules to thrive and progress.
- Olivier_EMOTIONALPINE
- 4 days ago
- 6 min read
Whether you're a trail running novice , a seasoned couch potato, or an experienced marathoner, do you long to run on trails and traverse mountains at a running pace? Welcome! However, to fully enjoy the benefits of trail running and become the runner you only dare to dream of being, you'll need to grasp a few basic principles. Let's go!
Running , as natural as it may seem, isn't something you can just wing. Especially in the mountains. So before you make all the mistakes I myself experienced, be aware that, like any activity, there are best practices to learn and limiting beliefs to overcome. Here's a summary of 10 things I wish I had known when I first hit the trails. Simple tips, but ones that would undoubtedly have allowed me to quickly realize my running dreams!
Believe me, these 10 golden rules for beginner trail runners are worth years of experience if you follow them.
Rule 1: Accept hiking to start trail running (but not only that)
What if ego is a runner's worst enemy? Walking is an integral part of trail running. Even if ultra finishers like to boast at the coffee machine that "they ran 100 miles," most of them walked the majority of the time. And that's true for shorter distances too. And that's OK! We want to categorize everything and make a clear distinction between trail running and hiking.
I advise you to start by just thinking of it as a walk, regardless of the mode of transport. And you can gradually increase your stride length as you progress through your training.
Why ? Because the elevation gain and technical terrain demand it. Quite simply. But above all, because it allows your tissues (muscles, tendons, bones...) to adapt to the stress. Efficient walking, one of the secrets of (ultra) trail running!
Food for thought: Is it better to be a bad trail runner or a good hiker?
Rule 2: Gradual progression for improvement in trail running
ADAPTATION! If there is one word that should sum up sports training, it is this one.
The body adapts to the constraints imposed upon it, provided it is given enough time.
If a seasoned runner is capable of running 800 hours a year, you can be sure it's the result of years of progressive training. The same applies to completing an ultra-trail .
Imagine a house of cards: the wider the base, the higher the top.
This advice applies to sedentary people, but also (and especially!) to endurance athletes who are already in good physical shape and are taking up running. Running and trail running with elevation gain are high-impact sports. Your body and joints will have to learn to "take the hit."
To fully understand the concept of adaptation and "quantification of mechanical stress", read this from The Runner's Clinic .
Rule 3: Run slowly
We're not going to talk about training principles and heart rate zones here, but know that the basis of training, or even ALL your outings if endurance sport is new to you, should be at a comfortable pace.
2 key points for running with ease of breathing :
- Can you easily say a 50-word sentence? Yes / No / Yes but… Only the answer "YES" is accepted here.
- Can you breathe through your nose? (Obviously the answer should also be YES)
This ties in with the first two tips, but it will also allow your body to build a good aerobic base (heart rate and oxygenation, basically) and, most importantly, running at an easy pace will make you enjoy trail running and progress in the long term. We're not here to suffer, OK?
Later you can incorporate interval training , threshold training and high-intensity workouts. But sparingly.
Rule 4: Pleasure above all
There are 2 main types of motivation: Internal motivation and external motivation.
The first type of motivation is the pleasure of practicing trail running, of traversing the mountains and the meaning that this activity has for you.
The second motivation is that of social belonging, recognition, improving your health, etc...
These two types of motivation coexist, but intrinsic motivation is the most enduring. It's what will truly make you a runner!
To cultivate your inner motivation, here are a few ideas: Vary your routes, choose your itineraries for their beauty, forget your watch, and my guilty pleasure: Go for a run at sunset.
Oh, and you can also have a great trail running adventure to cultivate your inner motivation!
Rule 5: Regularity
The body adapts, but it also deadapts when certain abilities are not used. Therefore, consistency is essential to maintain these gains.
A prolonged break means a long recovery period ahead. In trail running, nothing is guaranteed, so to avoid disappointment and maintain your motivation, try to run several times a week. It's better to run four 30-minute sessions than one 2-hour session. Later on, you can even incorporate a training plan .
Rule 6: The correct technique
At this point, you've probably realized that trail running isn't something you can just wing. And running technique is no exception. There are many criteria for what constitutes good running technique, even if they aren't all universally agreed upon.
The goal of good running technique? To limit the impact on the body, expend less energy (what is called running economy) and ultimately have more fun on the trails!
Let's focus here on fundamental technical criteria. These are criteria that are unanimously agreed upon by specialists. To begin, concentrate on placing your feet close to your center of gravity; above all, don't try to place them far in front of you. To achieve this, increase your cadence , but not your speed. (Ideally 180 steps per minute, but this value is rather theoretical. In any case, anything below 160 steps per minute is clearly too slow.)
Rule 7: Muscle strengthening
When we're looking to run in the mountains, we're generally not thrilled about the idea of doing strength training at home or in a gym. However, incorporating this routine will actually allow you to run better in the mountains!
For what ?
To create adaptation, precisely! (We'll come back to that). Running engages a variety of muscle groups, and if they aren't balanced, they'll quickly limit your trail running. (Sprains, tendinitis, and so on). I regularly hear people tell me they're "not made for running because of this or that pain." Don't be one of those people, and strive to avoid injuries .
And to gain ease, and therefore pleasure. Or even performance if wearing a race number is really what motivates you.
To find out what kind of strengthening exercises to do and what specific weight training is needed for trail running, I recommend the excellent Instagram account "trail.sans.douleur"
Rule 8: Know the mountain / nature
Trail running is an outdoor sport practiced either in the mountains or on plains, but always in nature. This implies quite a few things to ensure safety, or at least to feel confident enough to fully enjoy the trails.
Here are some examples of what you need to know to move around safely in the great outdoors:
Learn to read a map. (Even the best GPS isn't worth much if you don't know how to interpret the elements.)
Plan your routes
Understand the weather and its degree of reliability, especially at altitude.
Take the necessary equipment to deal with unforeseen circumstances, without overloading yourself.
Ask yourself the right questions before you go out, and on the field so as not to put yourself in danger.
...
And you know what? All these things will allow you to be independent and to have incredible adventures!
Bonus: If you are also interested in biodiversity, believe me, you will see a lot of things with childlike wonder during your trail runs.
Rule 9: Optimize your equipment
Even though I encourage you to go running without gadgets, especially if you are a beginner, having the right equipment will help you enjoy it more thanks to greater comfort.
What's worse than a bag bouncing around, a t-shirt soaked with sweat, and pebbles in your shoes?
So here are some key points regarding equipment:
Choose clothes made of synthetic materials. They are more breathable than clothes made of cotton or wool.
Try on a variety of trail running bags or vests in stores. They should fit close to the body, with just the right capacity to hold your belongings.
Choose flasks that fit your pack if they aren't provided to ensure they stay stable. (Tip if you're using a hydration bladder: Turn it upside down to suck out any remaining air. This way, there's no sloshing noise!)
Trail running shoes that fit your feet properly are essential. Don't follow trends and don't overestimate their impact on your running.
Rule 10: Community Classes
Running is a sport that can seem solitary. Yet sharing these moments of happiness with other runners will multiply your motivation tenfold and will really help you progress in trail running.
You can even join a club, or even participate in a trail running course to exchange ideas with other trail runners and learn all the basics while discovering incredible spots.
Conclusion
If you follow these few simple rules, there's no doubt that trail running and mountain running will bring you maximum enjoyment!
If endurance sports are new to you, keep in mind that enjoyment comes with physical fitness. So it's normal to find it difficult. But believe me, after a few regular trail runs, you'll see yourself improving.
Finally, I hope these few tips will help you get started with trail running and I wish you to experience the joy of movement in contact with nature!
Good run!
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