Trail running requires a different approach than road running, both mentally and physically. Regardless of how much road running experience one may have, many unexpected challenges might arise on the trail. Expecting and embracing these challenges is key to relaxing and enjoying your time.

Choose the right shoes for you.

The twists and turns of trails require a more stable, protective shoe. While one pair of shoes might be perfect on the road, they won’t necessarily hold up to the sharp rocks and uneven ground on the trails. It is important to research and find the shoes that will provide support through all the ups and downs of the trail.

Find a trail.

While road running routes are almost everywhere, trails can be trickier to find. Try searching for “running trails near [your city]” on google and check out websites like trailrunproject.com. Alternatively, you can ask around at local running stores and running groups to get trail recommendations. Keep in mind, you may want to filter by difficulty and start with easy or intermediate trails until your body adjusts to trail running. Before hitting the trails, make sure to memorize or print out a map.

Prepare to use different muscles.

Different muscles come into play on the trails. It is a good idea to incorporate some strengthening exercises to prepare for more demanding, rugged terrain. According to an article in The Journal of Experimental Biology, running on uneven terrain requires additional muscles throughout the leg. Since these muscles are rarely used on smooth runs, cross-training to strengthen these muscles is a good way to prepare for the trail and prevent injuries. Runner’s World provides some great exercises specifically curated for trail runners in this article.

Know that paces will fluctuate.

Due to elevation change and uneven footing, it is crucial to prepare yourself for some slower paces. Trail running comes with a lot of hills, some of which you might have to hike up. Expectations of up-hill pace being consistent with down-hill are unrealistic. “What matters is how you feel on the trail…Unlike road running – where a consistent pace is ideal – on trails the pace will fluctuate,” Ultra-marathoner Michael Wardian told Soles by Michelin. On top of the elevation, rocks and roots come into play as well, likely requiring a slower pace.

Relax and enjoy the trails.

Although the trails may seem daunting, many runners fall in love with them. The most important part of trail running is appreciating the beauty of nature and the rhythm of your run. Trail running can make you stronger, happier, and is a means of exploration. Once you have prepared your mind and body, go out and enjoy the trails!

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