Words by Laura Markwardt. Photography by Cole Barash. Alongside the high profile of elite ultraraces like Ultra-Trail du Mont-Blanc (UTMB), trail speed records and multi-day trail adventures, a more accessible trail running community continues to grow. If you’re an aspiring explorer – new to the sport, and ready to focus on process over pace – there’s also a whole world of opportunity on your doorstep.
“It’s cool that trail running has become so popular,” says Colorado-based On trail athlete Dave Norris, referring to the breadth of altitude – and abilities – trail running encompasses.
You don’t need a mountain in your sights to begin. “The growing popularity of trail makes sense,” says Norris, “the barrier to entry is super low, and it can be done in a very social way.”
Norris explains that for beginners, “a trail run can be 30 minutes or an all-day adventure.” Starting slowly is encouraged. “You don’t always have to run. I let other runners know that I walk sections of uphill during my workouts.”
Norris defines trail running as, “moving efficiently [off-road] through the woods or mountains and adapting to the terrain as you go. This is the fun part: every minute, the stride, pace, terrain, and view all change.”
“You don’t always have to run.”
He advises beginner trail runners to start from a place of curiosity, with the right kit to hand. If you can master the basics, trail running combines the rejuvenating effects of being in nature with a constantly changing environment that challenges your body in different ways. Whether that’s rolling hills, forest trails, or parkland close to home, you can tailor each route to suit you. Read on for Norris’s beginner’s guide to getting outside, and start exploring.
Trail gear and equipment
What type of shoes should I wear for trail running?
A good trail running shoe is essential for your safest, most comfortable trail run. Look for:
- Traction: An outsole that has deep lugs or multi-directional patterns for better grip on varied terrain.
- Durability: A robust upper and reinforced at the toes.
- Comfort and fit: A fit that secures your foot without being too tight, preventing blisters and keeping you stable. Plus, additional shock-absorbing cushioning, and breathability to keep your feet cool and dry.
- Support and stability: A firm midsole, heel and ankle support.
- Weight: A lightweight construction to reduce fatigue and enough flexibility to allow for natural foot movement.
- Water resistance: An optional waterproof membrane, or quick-drying materials.
“I like the Cloudvista 2 as an all-round trail shoe,” says Norris. The Cloudsurfer Trail, also works as the perfect trail shoe for moderate terrain.
Do I need specific clothing for trail running?
“Trail shoes and a raincoat are some basic items to own. I often run with a Waterproof Anorak,” says Norris.
“For longer trail runs I bring my Ultra Vest, and if I might be getting into the wind or spending time above the tree line I often throw the Ultra Jacket and Ultra Pants in my vest because they're so lightweight. Better to be safe than sorry if the weather shifts quickly.”
Trail running training
How fit do you need to be to run trails?
“You don’t need to be fitter for the trails than regular road running,” says Norris. “Just go at the pace that’s right for you.”
“It’s possible that some aspects of trail running might be tougher for trail beginners – building ankle strength with uneven terrain, and getting sore legs from navigating steep downhills is fairly common. Your body’s response to these challenges will improve with practice over time.”
“The key here is building up your fitness gradually, and not trying to make your first trail experience an epic whole-day run!”
What kind of strength training exercises are beneficial for trail running?
As well as a trail runner, Norris is a pro cross-country skier. This endurance sport complements trail running and has built his core strength and aerobic capacity over many years. Norris also believes that “strength training is key.”
His advice is to, “actually lift some weights – think low reps, heavy weight. This is important to keep your bones and tendons strong.”
He also recommends being mindful about progressing your volume of intensity or total miles, “In general, make small adjustments rather than large ones.”
Safety on the trails
What should I do to stay safe while trail running?
Some basic preparation before each trail run, will help you navigate any challenges. Start with routes that match your fitness, check the weather forecast, carry essentials, and share your plan or route with family or friends before you head out. Your beginner’s trail safety kit may include:
- Hydration: Bring enough water, especially for longer runs in warm weather. Consider using a hydration pack.
- Nutrition: Pack energy bars, gels, or snacks to maintain your energy levels – this is only really needed when you’ve built up to longer distances.
- Navigation tools: A fully charged phone with a trail app can be helpful. More experienced runners on longer routes may also carry a map, compass, or GPS device.
- First aid kit: Include basics like bandages, antiseptic wipes, and blister treatment.
Trail nutrition
How should I fuel before, during, and after a trail run?
“I try to consume some calories throughout a few training runs per week so that my gut is used to the consumption come race day,” says Norris.
“I think you can keep things simple and take on a lot of amazing adventures by just bringing a peanut butter sandwich and some water with you, but for higher performance, I’ve found I can stomach gels really well.”
“You can take on a lot of amazing adventures by just bringing a peanut butter sandwich and some water with you.”
Finding beginner trails and trail communities
How do I find beginner-friendly trails in my area, or people to run with?
“I tend to search trails online or use map apps [such as OS maps app or Strava] to plan out routes,” says Norris.
“Sometimes the trail networks look intimidating, so my first runs will be out-and-back type runs, so I don't get lost or get stuck running way longer than planned. To find locals to run with, I would search online for a social run club.”
“My first runs will be out-and-back type runs so I don't get lost.”
What’s the most common misconception about trail running?
“Maybe people think that trail runners don't hike. I hike a lot throughout a trail 'run' and I even do it in races when the terrain is steep.”
How can I minimize my impact on the environment while trail running?
Trail etiquette includes staying on marked trails, avoiding taking shortcuts to protect the environment – and to reduce the risk of getting lost.
Give way to uphill runners and be courteous to other trail users. A trail runner’s mantra is ‘Leave no trace.’ Respect the natural environment.
What’s your best tip for aspiring trail runners? “Just get out there and explore,” says Norris. “If you can, set a goal to check out new trails as often as possible.”
