Tips For New Trail Runners

The last few years has seen running in general take off, but it would seem that the greatest beneficiary in this once uncool hobby now being a mainstream trend, is trail running. The sport is in a boom period and that means a whole host of people that have never taken to the trails are now entering the dusty and occasionally technical, off-road world.

What shoes are best for trail running?

Shoe choice is a very personal thing. No one shoes is ideal for everyone and as such the best thing to do is head to the likes of Pace Athletic and talk to the experts. A few general things to look for in a trail show are:

• Aggressive tread that will provide grip on the slippery terrain. Ideally rubber that’s a little stickier too.

• Some side and underfoot protection from impact and rocks. This usually comes in the form of rock plates in the midsole and toe caps on the front of the shoe.

• Robust build quality that can endure the rigours of the trails. You want shoes made with quality materials and good stitching.

• Ideally you want a snug forefoot and heel cup, but a little more room in the toe box to let your toes spread and avoid them slamming into the front on steep descents.

Do I need to eat while running?

Nutrition needs are typically based on the duration of the event. Typically trail races take a little longer than a road race of the same distance and it’s a good idea to consume gels, lollies or other fuel sources if the event is 60 minutes or longer. My advice is to try to get in at least 40 grams of carbs every hour if the time on the trails is going to be 1 to 3 hours. Ideally you want a bit more, but those new to the sport will likely struggle to consume increased volumes or will only be doing events of a shorter duration.

What are the hydration needs?

Similar to calorie intake, your hydration requirements are dictated by event duration and also the temperature. For event up to 60 minutes, you can probably get away with no water or just a 500ml handheld flask. As the duration gets longer or the temperature goes up, so to does the need for more liquids and electrolytes. I advise at least 500mls per hour for the first couple hours on a cool to warm day. Beyond that duration or if hotter, it can go up to as much as 1L per hour and it’s advisable to include some electrolytes in the mix.

Is trail running dangerous?

Yes and no. The danger lies in the terrain and level of preparedness of the individual. Some events are on very technical mountainous terrain, which can present risks. Also, if someone isn’t adequately prepared for the event, the potential for harm increases as their body/cardiovascular system may not be suitably prepared for the task. If you’re doing an event like the Sydney Trail Series, you can rest assured that the courses, support crew and medical aid will ensure you have a safe and positive experience.

What distance should I run?

For newcomers to trail running, I typically advise opting for shorter events early on so they can get some experience in the terrain and see how their body reacts. You want to enjoy the race and not find it a battle to make the distance. By having a great time when you first take on the trails, you’ll be motivated to do more events and will progressively get fitter and stringer, therefore mor capable of running longer distances in future.

Are there particular techniques to running on trails?

There are significant differences to trail running and road racing that mean you should approach them differently. The uneven terrain means shorter, faster strides will give you better balance and control. It’s important to look not only at what’s 10 meters or more ahead, but also keep an eyes on your feet. Little things like tree roots and pebbles can be hard to see from afar and it’s only when you’re on top of them that these tripping hazards are revealed.

How fast should I run?

In terms of pacing, don’t draw comparison to what you do on the roads. Forget about the speed you’re moving at and focus on how you feel. Trails are generally a lot slower than paths and roads, so it’s easy to get negative thoughts when you look at your watch and the numbers aren’t what you’re use to seeing. Another thing on the pace side is to not be afraid to walk. Steep hills, really technical terrain and stairs are hard for the best of trail runners, and there’s nothing wrong with walking these bits and conserving your energy for the more runnable sections.

Do I need hiking poles?

Realistically, your average trail race in Australia doesn’t require poles. Also, anyone new to the sport won’t have the necessary technical skills to use them efficiently. Don’t worry about buying running/hiking poles until you’re fully committed to the sport and doing events with really steep terrain.