Over time, trail running has experienced a massive surge in popularity. It’s gone from being more of a fringe, subculture sport, to a much more mainstream activity enjoyed all over the world.
What is Trail Running?
For those of you who aren’t familiar with it, it’s exactly what the name implies: running on trails. It’s what 4WDing is to driving along main roads except runners take their stride to the uneven and rocky terrain of the trail. And just like off-roading, there are a few different rules, tips, and tricks that apply.
I’ve been running trails for seven years now, and have completed quite a few trail ‘ultra marathons’ (anything longer than 42kms) including two 100km trail races on the Ultra Trail World Tour. I’ve learned a few things along the way – some of them, the hard way.
So, here are my best tips for anyone considering trail running.
Trail running is a natural progression if you love hiking and running. Photo: Sputnik
Top 10 Tips for Trail Running
1. Distance Isn’t Everything
On the roads, distance is your main measure of difficulty. 10kms is 10kms. Maybe there’s a little up and down – but generally speaking, most sealed roads are flat(ish), or perhaps gently undulating. On the trails, all bets are off.
Just because you can run 10kms on the road in an hour doesn’t mean it won’t take you up to two hours to run 10km of trails depending on the terrain, condition of the trail, ascent, and descent.
If you come from a hiking background you’ll be well aware of this. If you come from a road running background it can be a bit of a rude shock. You also use different muscles running up and down hills, then you do on the flat, so it can be exponentially more difficult. If you’re not familiar with the conditions, be sure to allow plenty of time to cover the distance.
Distance isn’t everything when you’re running on a trail. Photo: Sputnik
2. Take Nutrition for the Trail
It’s important you also plan on taking anything you need while you’re out there. Especially on remote trails, you’re not going to find a shop to grab a drink along the way. So if you think you might need it, pack it before you head off.
Water is the obvious one, but if you’re going to be out there for longer than an hour, you may also consider some sort of nutrition. Runners often use energy gels, but if you’re not used to them, they can cause gut issues in some people… so be a little cautious.
Alternatively, take something more tried and true, like a muesli or energy bar. Whatever snack works for you, really.
Depending on what you prefer, gels or bars are a good option for trail runners. Photo: Sputnik
3. Find the Right Hydration Solution
If you’re taking water with you, there are any number of options you can experiment with. This depends on how long you’ll be out there, and how much water you want to bring.
There are hand-held bottles, fuel belts with smaller bottles that sit on a belt around your waist, larger belts that carry a full-sized bottle (and possibly some extra storage), or hydration packs. All of these are good in their own way, and what’s best for you will depend on personal preference.
Some people like the extra weight of water across their hips, while others prefer it on their back as they would with a more traditional backpack. Larger capacity hydration packs can carry two or even three litres of water, sometimes more if they have room for extra chest strap mounted flasks.
It’s also worth mentioning your regular hiking hydration pack may not be ideal for running. Running packs are specifically designed for extra movement – so they’ll be more stable and comfortable than other hydration options.
Running packs are the go-to hydration system for most trail runners as they have the most stability. Photo: Sputnik
4. Storing Your Essentials
The final consideration is whether or not you’ll need extra storage for other essentials along the way. At a minimum, you’ll need somewhere safe and dry to store your car key or mobile phone.
You may also need to carry extra food, layers of clothing, gloves, beanies, or a rain jacket – in which case, a hydration pack with a reasonable capacity will definitely come in handy.
5. Water Purification
If you’ll be running somewhere with a reasonable water source, you may also consider packing a lightweight and compact water purifier in case you need extra water along the way.
I frequently carry a Lifestraw water filter, and it’s been a real lifesaver a couple of times – once in northern Western Australia, and once in Yosemite.
Carry a simple purification system, like a Lifestraw, for emergency hydration. Photo: Lifestraw
6. Run With a Mate
From a safety point of view, I can’t recommend enough to run with a buddy whenever possible. Or, at the very least, take a mobile phone with you. Just keep in mind that some remote trails have minimal or no phone coverage.
Don’t go off on your own if you can – find a running buddy! Photo: Sputnik
7. Beware of Hazards
Unlike road running, there are any number of additional hazards out there that you wouldn’t usually need to worry about – snakes being the main one. If you’re in a snake-risk area, it’s also worth carrying a good compression bandage and learning basic snake bite treatment.
But mostly, it’s the chance to trip, fall, or do an ankle on technical trails where most people come undone. Experienced trail runners included. You’d be amazed at how easy it is to take a spill as you too tired to lift your foot high enough to clear even small obstacles.
Yes, I’m talking from experience here! Without passing traffic to rely on, the last thing you want to do is spend a cold night on the trails before someone realises you’re missing and comes to the rescue!
In low-light conditions or rougher terrain, it’s easy to trip – so be careful! Photo: Sputnik
8. Get the Right Footwear
While you can definitely run trails in regular running shoes, if you think trail running is something you might be doing more often it’s well worth investing in a pair of trail running shoes.
They have a few fundamental differences that set them apart from regular running shoes. Usually, they’ll often have a more aggressive tread to prevent slipping, and a foot plate. The latter is a more rigid layer of protection under foot, in case you land on a sharp rock.
Trail running shoes also usually have some protection on the front of the ‘toe box’ (the area across the front of your shoe). So, if you kick a rock on your way past you won’t break your toes. I’ve certainly run plenty of trail races in road shoes. But generally speaking, it’s no different to tyres – road tyres for the roads, off-road tyres for off-road.
Trail running shoes have a better tread and offer greater protection than conventional runners. Photo: Salomon.
9. Keep Your Gear Secure
Experienced hikers and outdoor lovers will likely be all over this one, but make sure you have some sort of waterproof bag to store your car key and mobile phone in. Even on a clear day, you can work up a serious sweat. The last thing you want is an electronic key that no longer works, or to ruin your phone.
The easiest way to solve this problem is with a snap lock sandwich bag. They’re definitely not as durable as a small dry sack by Sea to Summit though (my personal favourite), or another awesome outdoor brand that manufactures them.
Trust me on this one. A few extra bucks on one of these now will save you a lot of tears later.
Keep your essentials such as keys and phone away from moisture while you hit the trail. Photo: Sea to Summit
10. My Final Piece of Advice…
Just start.
Do a hike/trail run combo if you want. Hike a bit. Run a bit. Get used to it. Even better if you can find and join a trail running group. Generally speaking, trail runners in particular are a pretty friendly and inclusive bunch.
Trail runners are a friendly bunch of people – so don’t be afraid to say hello! Photo: Sputnik
Unlike many road runners who are more likely to be running at pace, on the trails we’re much more inclined to walk up the hills and have a chat. If there’s one thing we like to chat about, it’s trail running!
So find a group, ask questions, and you’ll no doubt receive all sorts of tips and advice to help you along the way.
Happy trail running!
Are you a hiker or runner who has converted to trail running? How did you get started?
Sputnik writes, takes photos, trail runs, kayaks, hosts adventure tours in Bali and Cambodia, and is engaged in what he refers to as The Relentless Pursuit of Wow. You can follow his adventures on Facebook.com/swashbuckler or Instagram @theswashbuckler