You want to run off the beaten path? Here are the best trail running tips for beginners!
You like to run but somehow it has become boring? Then you should try trail running. I started about a year ago. And tell you here the best Trail Running Beginner Tips.
First of all, starting trail running is much easier than you think. In fact, we're made to move fast over hill and dale.
Our bodies are built to move a lot. Instead, we sit at work all day and hit the couch in the evening.
Sports such as cycling, swimming, etc. came into being much later. But people have been running for countless years. Even if in the beginning to survive as hunter-gatherers. And where were they on the move? In the terrain!
So our ancestors already relied on trail running. Only for a different reason.
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Secretly, however, the processes are still stored within us. We just have to coax them out. And that's exactly what I want to help you with my trail running beginner tips. So your trail training becomes a pleasure :)
What trail running is all about
Trail running always begins when you leave paved ground. That is, you run off bike paths and roads. In fact, even a run through the forest is considered trail running.
Professional trail runners may see it a little differently. For them, a run is only a trail run when it goes steeply uphill over meadows and rocks. But everyone started small. And are with simple trail running beginner tips started through.
According to the definition, however, really everything off the road already counts as trail running.
Of course, there are increases and potential upwards. Like hills, mountains, slippery paths with mud, cross-country through the forest over meadows and fields. Over logs, over fences and past secret places. But as a beginner, let's start with the basics.
Are you a trail runner or not?
Are you already a trail runner if you run off the road once a week? If you go faster up a mountain and run a little bit every now and then? If you run across a flat meadow?
Actually, it doesn't really matter. It's much more important that you have fun as a trail running fan. Because that's what it's all about Trail running as a beginner: Enjoy trying something new.
That's why you should just try it. It's best to do it today! Grab your shoes and running clothes. You don't need much more. For a first try you don't need to equip yourself with a lot of equipment.
But be aware from the first step that running off the road is exhausting. But at the same time so beautiful and relaxing.
The best trail running tips for beginners
If you go about it the right way, all beginnings are easy. As I said, we are actually made for this. Roads were invented much later :)
If you stick to a few simple tips and tricks, you can really take off off-road. That's why I've given you the Best Trail Running Beginner Tips written together. This way, even your first run will be a success. Attention: High risk of addiction!
1. build up basic condition first
I don't recommend a total cold start. You need to run regularly and still be reasonably responsive.
If you are already panting very hard after 2 km and are completely exhausted, you should not start with trail running tips. Then is quite normal endurance training first the right thing for you.
As a beginner runner you can start with our Training plan for beginners start
Trail running is much more strenuous than normal jogging on roads. Without a basic level of fitness, you won't get far.
2. start slowly and carefully
This is the most important rule for all trail running beginners! Don't take on too much. Pack good clothes, but leave your ego at home.
It's not about running very far or very long. Or overcoming a lot of altitude. Because then you'll be completely wiped out. You'll never want to hear about trail running again. Your lungs will burn, the soles of your feet will glow and your entire body will ache.
What I mean by that is that your body has to get used to it first. After all, it requires a lot of coordination. And when you're going up and down, you're liable to start panting.
4. adapt your running style to the terrain
And what about the running style? Well, what can I say: sooner or later it will come all by itself. Your style will improve because you won't have anything else to do.
As a trail beginner, by the way, you don't have to run forever right away. Many hobby athletes do it this way, that they take walking breaks again and again. Thereby you gather new strength and can then run a bit again.
Knowing that is especially important. When I participated in an event, I thought to myself that I would never make the 10 km. But in retrospect, it wasn't so bad. After all, walking is allowed. :)
The steeper it gets, the shorter and smaller your steps become. Slow down your pace uphill and downhill.
5. plan by distance not by time
After 20 minutes, you will surely be completely knocked out the first time. Accept that. Trail runners didn't fall from the sky. You have to build up the stamina first! :)
So you don't expect to cover 5 or 10 kilometers, but just to keep moving for 30 minutes. No matter how. The better time will take a while.
6. listen to your body
It pinches, twinges, hurts, you have a stitch in your side and it's hard to breathe? Shift down a gear! As a trail runner, you have to learn to listen to your body.
If you can't go any further, just take a break from walking. The important thing is that you don't stop completely. Walk leisurely a few meters, breathe deeply in and out and then you have power again to hop over the next roots.
7. equipment as a trail running beginner
When running on dirt roads and streets, cotton shirts are not comfortable, but okay. At the latest when you leave paved ground, you should attach importance to good clothing.
So functional clothing in which you do not sweat. This allows moisture to be transported to the outside. Because you are guaranteed to sweat more than during a normal run through the park.
Uphill, downhill over hill and dale, over tree trunks and roots demands much more than a bike path. Logical or?
That is exactly why good equipment is essential. I make sure to wear colorful clothes, so that people see me in the forest and I do not get lost so quickly :)
As a trail running beginner you do not yet need special backpack with integrated water bottle. At least not for the first few runs. Sooner or later, however, you should consider the purchase. Because through sweating you will of course become thirsty.
There are Running belt with small water bottles. However, hydration packs are much more practical and handy. They do not interfere with running and fit snugly. Ideal.
I have a small hydration pack. It has enough space for water and a few important little things like granola bars, tissues and my sweater if I get too hot.
8. never without trail running shoes
Yes, you can put on regular running shoes, but it won't be fun. They are not made for leaves, mud and too blatant bumps. As a result, you'll slip and get your feet wet.
At least in Trail Running Shoes woman should therefore invest. They have a firmer sole and more profile.
9. choose the route as a trail running beginner
For the first time you should look for a route that you already know. Maybe it's a path you usually like to walk along? Especially as a trail running beginner, it's good if you don't have to worry about where to turn, how far it is, etc.
Variety comes later. At first, you should be able to focus exclusively on running.
For the first 2-3 times, this is perfectly sufficient. Later, of course, you can look for other ways. You should, because new challenges are important so that you do not lose the joy.
For a first run, by the way, you should start in nice weather and during the day. That way, the likelihood that you will lose yourself is low.
10. always keep your eyes open
I can't mention it too often in trail running tips: Be sure to keep your eyes open. Enjoy nature, the good air and the rustling of the leaves. But don't let it distract you.
Don't stray too far. Because on a trail, there's always something lying around that you could trip over. And that can be quite painful.
Always look very carefully at the ground and a few meters in advance what awaits you.
If a situation becomes too dicey for you, simply stop and approach the passage slowly. This way you can better manage your strength.
11. find an ally
Especially in the beginning it is good not to be alone. Why don't you grab a girlfriend or boyfriend? That's really great, especially at the beginning. You can motivate each other and don't feel so lonely in the new situation.
And in the worst case scenario, if you should stumble, you'll immediately have someone at your side to help you.
If you do go alone, be sure to let us know where you are going and approximately how long you will be out.
12. take your cell phone with you to the trail run
Make sure that the battery is full. Yes, I know that sounds more than logical. But still double check that everything fits.
Especially when you go running alone. On the one hand, you can use it to call for help if you get hurt. And what is more likely: You can orient yourself with Google Maps.
Because quickly times where right or left wrong turn and you're somewhere. That happened to me recently. Since I'm always glad that I can check where the hell I am :)
13. challenge yourself
Trail running is all about discovery. Nothing is more boring than constantly running up and down the same route.
For your endurance, you should dare to run up hills and mountains. Of course, you'll never be able to do them at your usual running pace. But that doesn't matter.
Have the confidence to do it! You will make it. And if you stop in between and struggle for air, it doesn't matter. :)
14. do not forget about muscle building
Running is great. I love it. But still, you shouldn't forget that as a runner you should build muscle.
You urgently need stabilization training. Otherwise, you can be sure that you will hurt yourself.
This is why building muscle as a runner pays off
- your risk of injury decreases
- the running style becomes better
- you become faster
- your basal metabolism gets better
- your coordination will be better
The best way to do this is to build muscle without equipment. With exercises like planks, push-ups and co. you can do this easily in your living room.
15. get ready for sore muscles
Yes, to really nasty sore muscles. Especially after the first 2-3 trail runs. You'll have muscle pain in places you don't even know you have. Or that you never thought had anything to do with running.
Your legs will be heavy and you will also feel your arms and back. But this will get better after time. Do not let this discourage you.
Why trail running is so wonderful
Still not quite convinced despite trail running beginner tips? Understandable. It's a big step into the unknown. But believe me: It's really worth it :) I was also unsure at the beginning. But here are a few arguments that are guaranteed to convince you.
1. trail running challenges your muscles. Because no two steps are the same. Thanks to the uneven terrain, your entire body is challenged. From jumps, climbing passages to over the top and underneath, everything is there.
2. you train in intervals and get so much better. Whether you like it or not, you can't avoid intervals. Sometimes it goes faster, sometimes slower.
3. it is very varied. Uphill or downhill you can put in small sprints. On the flat, you can really pull your legs up while running and jump over roots. If you get bored quickly while running, you will love trail running.
4. your orientation will improve. At the beginning it is still unfamiliar. But after time your sense of orientation will be sharpened. Perfect for those who have problems with it like me. Therefore: Don't forget your cell phone ;)
5. your coordination improves. Hands, feet, right, left, up, down - in trail running you have to pay attention to a lot at the same time. It's really exhausting at first. But your senses will get better after time. Promised :)
6. if you follow all the trail running tips, you will soon feel very close to nature. In the meantime, I love being out in the green. It relaxes me through and through.
7. you get to know your surroundings and home much better.
8. you burn much more calories in trail running than in normal running.
9. you improve your running style automatically.
Trail running is good for your body. You get a lot of fresh air and good mood. The air is a thousand times better than running in the city.
You get to know yourself and your limits very well. At the same time, you motivate yourself to explore and expand these limits. This strengthens your self-confidence.
12. trail running trains many muscle groups at the same time. Look forward to the sore muscles.
13. you are almost alone on your running track. Simply fantastic. Few people, little noise and good air. What more could you want?
14. running is cheap! You don't need more than good shoes to start. You probably already have workout clothes anyway. No subscription, no training equipment.
15. you are flexible and spontaneous. You feel like running right now? That's great! Lace up your shoes and let's go!
You will improve your stamina very quickly. So don't despair at first!
17. you can easily adjust your training to your fitness level. You are completely independent.
My conclusion
Trail running is just great :) Grab your shoes and try it out for yourself. If you follow my trail running tips for beginners, you'll have a lot of fun.
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