You’re ready to take your runs off the road and onto the trails but don’t know where to start. Well, you’ve come to the right place! In this guide, we’ll walk you through everything you need to get started on your trail running journey. From gear recommendations to tips for training and racing, we’ll cover all the basics you need as a beginner. We’ll also share some insider knowledge from experienced trail runners on things like injury prevention, nutrition, and mental preparation. Whether you’re an avid road runner looking to mix up your routine or a hiking enthusiast wanting to pick up the pace, our complete guide has all the info to get you confidently hitting the trails. Let’s get started!
Gear Up for the Trails With Backcountry
Trail shoes
The most important piece of gear for trail running is a good pair of trail shoes. Regular running shoes won’t cut it on rugged trails. Trail shoes are designed for off-road running with rugged, grippy soles and a protective upper. Backcountry has trail shoes for any terrain, from lightweight models for groomed trails to burly shoes for mountain running.
Hydration vest
For long trail runs, you’ll want a hydration vest to carry water, snacks, and essential gear. A hydration vest distributes weight better than a regular backpack and the water bladder allows for easy drinking on the go. Backcountry’s selection includes vests for any distance, from minimalist models to heavy-duty packs for ultrarunning.
Apparel
Don’t forget trail-ready apparel like shorts, t-shirts, jackets, socks, and more. Look for breathable, moisture-wicking, and abrasion-resistant fabrics. Backcountry has high-performance trail apparel for any weather. Thermal layers, waterproof jackets, gloves, hats, and buffs will keep you comfortable when conditions get extreme.
Accessories
Some extra accessories to consider include a GPS watch to track your distance and pace, a headlamp for low light, trekking poles for stability, and a first aid kit in case of emergencies. Backcountry has all the extras you need for safe and successful trail running.
With the right gear from Backcountry, you’ll be well equipped for your trail running adventures. Time to hit the trails!
Hit the Trail Running: Training Tips for Beginners
Start Slowly
Ease into trail running. Start with just 10-15 minutes a few times a week on flat, groomed trails. Build up your endurance and strength over time. There’s no need to rush into multi-hour mountain runs right away. Listen to your body and increase your time and difficulty gradually.
Focus on Form
Pay attention to your form and footing on trails. Take quick, light steps and land on the middle of your foot. Keep your back straight, bend your knees, and pump your arms for momentum. Choose trails that match your current skill level. As you improve, you can progress to more technical terrain.
Strength Train
Supplement your running with strength training. Exercises like squats, lunges, pushups, and planks will make you a stronger, more balanced runner. Strong legs and core are especially important for navigating uneven trails. Even two 20-minute strength sessions a week can make a big difference.
Gear Up
Invest in trail-specific gear like running shoes with rugged, grippy soles and moisture-wicking clothes. A hydration pack allows you to carry water, snacks, a phone, and other essentials on long trail runs. Trekking poles provide extra stability on steep or rocky descents.
Don’t let a few hills and rocks scare you away from discovering trail running. Start slowly, focus on form, build your strength, and get the right gear. Before you know it, you’ll be well on your way to becoming a hardcore trail runner. The rewards of solitude, natural beauty, and personal accomplishment await!
Trail Running Safety and Etiquette: FAQs From Backcountry
Follow the Trailhead Signs
Pay attention to any signs posted at the trailhead about trail conditions, closures, or reroutes. They’re there to help keep you safe and make sure you have the best experience possible. If part of the trail is closed, don’t try to sneak around the closure—there’s probably a good reason for it!
Know Your Limits
Trail running can be more demanding than road running, so start slowly until you get a feel for the terrain. Don’t overestimate your abilities, especially at high altitude or in hot weather. It’s easy to get dehydrated or experience altitude sickness if you push too hard. Take walking breaks when you need them and turn around if the trail becomes too difficult. Your safety is more important than summiting the peak!
Share the Trail
When passing other trail users like hikers, bikers or horseback riders, always yield to the uphill traveler. Make your presence known well in advance, slow down to a walk as you pass, and thank them for sharing the trail. Pack out all your trash and any waste. Help keep the trail beautiful for the next person.
Be Prepared for Emergencies
Even if you’re only going out for a short trail run, be prepared for emergencies. Carry essential safety gear like a pocket knife, waterproof matches or lighter, compass, map of the trail, basic first aid kit, extra layers, headlamp, and emergency shelter. Let someone know where you’re going and when you expect to return. With the proper precautions taken, you’ll be able to enjoy the trails safely and responsibly.
Trail running is a rewarding sport, but it does come with inherent risks. Following these tips will help minimize the dangers and make sure you have an amazing experience on the trails. Most of all, get out there, have fun, and enjoy this newfound freedom!
Conclusion
So there you have it, folks. From getting the right gear to proper technique and training, we covered the basics for getting started with trail running. The key is to start slow, listen to your body, and find trails that match your fitness level. Don’t be afraid to walk up tough hills as you build your endurance. And most importantly, take time to soak in those amazing views and have fun out there! Trail running is an amazing way to explore nature, get a great workout, and score some alone time to clear your head. Now get out there and hit the trails! Just be sure to share some pics with the Backcountry fam when you do.
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