She Strengthens

Hit the Trails: A Beginner’s Guide to Trail Running

Trail running is an exciting and rewarding sport that’s accessible to anyone, regardless of fitness level. Before you lace up and hit the trails, it’s essential to cover the basics, from safety to essential gear.

What You’ll Need

• Sunscreen
• Water bottle or hydration pack
• Appropriate clothing for the local climate
• Safety whistle and wild animal deterrents
• Running shoes designed for outdoor terrain
• Navigation tools like a smartphone, GPS watch, or map

Researching Trails

Finding the right trail for your experience level can be challenging. Here’s how to get started:

• Local clubs: Reach out to local running clubs or groups for insider knowledge on the best trails in your area.
• Trail races: Check for upcoming races in your area and see if the trail is beginner-friendly.
• Running stores: Visit running stores for expert advice on local trails.
• Online research: Read reviews and check websites like USA Track & Field for trail information.

Pre-Training

Trail running requires agility and strength. Start by training at the gym or on outdoor tracks to build your endurance. A strength training regimen can also help improve your running economy.

Route Planning

When planning your route, remember to:

• Check the elevation gain and technical difficulty of the course
• Bring a plan for getting back safely
• Research the trail’s vibe beforehand

Fitness Level and Physical Limitations

Remember to pace yourself and fuel up before, during, and after your runs. Bring snacks, water, and electrolyte tablets as needed. If you’re new to trail running, start with shorter distances and gradually increase your mileage.

Reviews, Weather, and Wildlife

Before hitting the trails, read reviews to stay informed about the trail conditions. Check the weather forecast and avoid trails with wildlife concerns. Always carry a deterrent if you’re running in areas with bears or other potentially dangerous animals.

Is it Safe to Run Alone?

While it’s always better to run with a partner, if you do run alone, come prepared with an emergency blanket and whistle. Let someone know your route and estimated return time.

Gear Up

Here’s what you need to know about the right gear:

• Running shoes: Choose shoes designed for trail running, with the right amount of padding and support for your terrain.
• Water bottle: Insulated bottles keep water cold, while hydration packs offer hands-free hydration.
• Navigation tools: GPS watches, smartphones, and maps can help you stay on track.

Clothing

Dress for comfort and protection:

• Wear breathable, moisture-wicking clothing
• Add layers for cold weather
• Consider a running balaclava for extreme cold
• Bring extra socks, thermal shirts, and sweatbands for emergencies

Get Out There!

Trail running is a fantastic sport that’s accessible to anyone. With proper research, preparation, and gear, you’ll be ready to hit the trails in no time. Happy running!