Trail Running Basics for Complete Beginners

I heard something moving in the bushes. It was the 3rd day of my April fitness challenge – trying four new outdoor fitness activities throughout the month. Week one was all about trail running. 

As a complete beginner my goal was to spend a week on the trails in the south sound area of western Washington. I share my challenge experiences on my Instagram and YouTube channel @OutdoorMuscle. And this was my favorite challenge so far.

I had done a road running challenge in January so I had already built up to longer runs. Now it was time to hit the local trail to start the transition from road runner to trail ranger. So, I ditched my road shoes (Altra Escalante 3s) for a pair of Altra Timp5 trail runners.

Now, I was on a trail in Buckley, WA, before the sunrise. I could hardly see two feet in front of me, let alone the sound that came from the bushes. We’re fortunate in Washington that there aren’t any poisonous snakes. No rattlers here.

So, I eliminated one of my fears from the list of possible wildlife that could be following me. I was in cougar country and the occasional black bear isn’t unheard of. I was definitely more afraid of cougars than bears. A woman was attacked in the Seattle area recently by a cougar and she was with other people in a highly trafficked area. 

I was completely alone on a rural mountain. 

I paused and backed away to the other side of the wide fire trail that had been carved out of the mountain almost 70 years ago. I made noise and prepared my bear spray just in case.

Out from the darkness emerged…the fattest raccoon I had ever seen. He lumbered across the trail about six feet in front of me. Like I wasn’t even there. He crossed into the vegetation on the other side of the trail, unbothered. I took a deep breath and tried to slow my heart rate. I couldn’t help but laugh.

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Trail Running Basics for Complete Beginners

In this article, I cover some of the topics beginners need to know to have a fun, safe trail running experience. Starting with the difference between trail running, road running, and hiking.

Trail Running vs Road Running

The main difference is location.

If you’re a road runner, you’re probably used to long stretches of paved roads, walking paths, and short loops around the local park. Those walking paths probably go through areas that have other people, cars, bikers, etc. When you’re on a trail, you may encounter other signs of human life. Or, you may be completely on your own. If you didn’t grow up on the trail, this can be scary at first. Rest assured, after you get a few new trails under your belt you’ll crave the solitude of trail runs. 

The key is to enjoy the solitude while remaining aware of your surroundings. Trail running has unique risks compared to road running. You are more likely to encounter wildlife on the trail. If you live in the southwest, that might include snakes, spiders, scorpions, and mountain lions. I almost landed on a rattlesnake while running in the San Diego not far from where I grew up. If you live in the Pacific Northwest, you might encounter cougars or bears. And no matter where you live, you might encounter other people with not so kind intentions. 

And ticks! Don’t forget ticks!

If you are running through tall grasses or brush, always check for ticks.

The morale of the story? Know the area you’re running and prepare appropriately. Keep reading below for safety tips for trail runners.

Trail Running vs Hiking

Trail running and hiking actually have much more in common than trail runs and road runs. Hiking and trial running often take place at the same locations. More advanced trail runners will look for elevation gain to make their training runs more challenging. This includes mountains and hills in the same remote areas that hikers do their thing.

Really the only difference between trail running and hiking is the speed and the footwear. Hikers walk and often wear boots that go to or above the ankle. Trail runners well…run. And though the tread on trail-running shoes similar to a hiking boot, they are usually below the ankle.

Sometimes, trail runs turn into hikes. Especially for new trail runners. It takes a lot of training to be able to run up steep hills on uneven terrain. So, don’t expect to be charging up a mountain if its your first trail run.

What to Bring With You

The first question most first time trail runners ask is, “What should I bring with me?”

Here are a few things you should bring on the trail, including shorter runs.

Hydration: Whether you bring a hydration pack or a handheld water bottle, you need water. There likely won’t be any water fountains, so make sure to bring enough to keep you hydrated for your run. Hydration vests are another good option.

Fuel: Technical trails and easy trails alike both require proper fueling. Even when I go on a short run, I bring a bar, a gel, or some other form of fuel just in case. If your training plans include longer runs, then you should bring more fuel than you think you’ll need. It’s better to have it and not need it than to need it and not have it.

Classic Trail Fare

• Trail mix
• Gels
• Energy Bars
• Fruit
• Protein bars
• Candy

Make sure you get snacks that won’t crumble in your pocket or pack as you run. We all love chips, but they don’t make for the best trail running fuel.

Cell Phone

Always bring a phone with you. Service may be spotty on some trails, but having a phone is a good idea in case you run into trouble. You can also share your GPS location with a friend or family member so they know exactly where you’re at. 

Clothing and Gear

It’s a good idea to wear the right gear for where you like to run. If you run in a place with nice weather, you need gear to protect you from the sun. Sunscreen, sunglasses, and hat, and light clothing.

If you run in the Pacific Northwest like me, you need water-resistant outer layers and warmer under layers. And no matter where you run, you need the right footwear. For flat, easy terrain your road shoes or crosstrainers are probably okay. But for for rough terrain or technical terrain, get yourself a pair of good trail running shoes. Your local running store should be able to help you get the perfect shoe for your type of trail.

First-Aid Kit

Its not likely that you will encounter a serious injury. But it is very likely that you’ll experience some minor tumbles. Or, you might run by a thorny bush that gives you a nasty cut. So, make sure to carry a small first aid kit in your car or backpack.

Tips for Staying Safe On the Trail

Safety while running is always important. But there are a few things that are different about the trails. We already mentioned the big ones. Animals and falls. Getting lost is also a concern, as is hydration. So make sure to do the following:

1. Let someone know where you’re going. If you aren’t sure why this is necessary, watch the movie 127 Hours. After you see that you will always let someone know when you head out on those long trail runs.

2. Bring GPS. This not only lets you know where you’re at, but will make you easier to track. If you don’t have any form of GPS or you don’t have service, make sure to bring a trail map.

3. Watch out for mountain bikers. This is important if you are on single-track trails that mountain bikers use. There are plenty of videos on YouTube of collisions between hikers and bikers. 

4. Carry lots of water. You wouldn’t be the first person to die of dehydration because you didn’t bring enough water for the trail. This happens all the time. People don’t understand how intense the heat can be on the trail and quickly realize they don’t have enough water. Then they become disoriented, wander off the trail, and are never heard from again. Make sure you bring plenty of fluids.

5. Don’t wear your headphones. I know running to music is fun. But you need to keep your wits about you on the trail. If you are on rugged terrain its important to tune in to the run not tune out like most of us do on long road runs. Steep inclines, uneven surfaces, fallen tree branches, tree roots, and large rocks all come into play. Not to mention you lose any sort of situational awareness when you’re cranking the tunes.

Strength Training for Trail Running

When you’re not running trails you could be getting stronger. Full body workouts with an emphasis on the muscle groups of the lower body are a great way to improve for those long runs or your first trail race. 

Here are a few of my favorite strength training exercises for trail runners.

Reverse Lunges

Dumbbell reverse lunges are a good alternative to walking lunges when you have limited space.

How to Do Dumbbell Reverse Lunges

• Hold a dumbbell or kettlebell in each hand. Place your feet hip width apart.
• Take a step backward with one foot. Drop your knee of the leg you stepped back with to an inch or two above the ground.
• Bring the foot back to the starting position.
• Perform the movement on the other side. Alternate legs with each rep.

Bulgarian Split Squats

The Bulgarian Split Squat targets the glutes, quads, and hamstrings, and can be performed with dumbbells, kettlebells, or a barbell.

How to Do Bulgarian Split Squats

• Find a chair, box, or even a high curb. Hold a dumbbell in each hand. Place one foot on the elevated surface, with the sole of your foot facing upward.
• Place your front foot far enough away from the elevated surface to lower your body at a natural angle and not so far away that you can’t lower yourself. And not so close that you have to hinge forward to lower yourself.
• Keep your back straight and your body balanced on your front foot. Keep your chin up. Keep your eyes lowered to a place 10-20 feet away on the ground. Lower your body, bending your knee until you reach a comfortable depth. Then, drive upward through your heel until you reach the top of the movement.
• Keep your core tight and pause at the top. Don’t lower yourself again until you have regained your balance.

One Arm Thruster

The benefits of the one-armed thruster include full body work targeting upper and lower body muscles. The one-armed kettlebell thruster hits just about everything from the glutes, quads, hip adductors to the traps, deltoids, and scapula. The movement is also aerobically taxing and requires balance and hip mobility.

How to Do the One-Armed Thruster

• Place your feet shoulder-width apart in a squat position. Hold the kettlebell by the handle in one hand. Raise your arm so that your hand is next to your ear and your palm is facing outward and the kettlebell is resting against the backside of your wrist.
• Extend your other arm to the side for balance. Keeping your back straight, your eyes forward, and your chin up, squat down slowly. Squat to a position that is comfortable for you.
• Explode upward, driving the arm holding the kettlebell into the air like you would in a standing shoulder press.
• In one motion, lower your arm holding the kettlebell as you squat back downward again. As you reach the bottom of your squat, your arm should reach the bottom of the press.
• Repeat all reps on one side, then, switch hands

Step-Up with Calf Raise

We don’t always give our calves enough attention. But for trail runners, strong calves are a must. The step-up part of this exercise will help build quad and glute strength. The added calf raise at the end of the step-ups will ensure your calves get the work they need.

How to Do the Step-Up/Calf Raise

• Holding a dumbbell in each hand, face an elevated surface (plyobox, stairs, bench, etc.)
• Step up with one leg, lifting your body off the ground. In the same motion, explode upward with your calf, extending it as far as possible.
• Lower your calf and return the trailing leg to the ground, followed by the lead leg. Alternate lead legs with each rep.

Farmer’s Carry

Like trail running, the farmer’s carry (also called the Farmer’s Walk) involves the coordination of multiple body regions. It is a fantastic exercise for trail runners and hikers because it improves the ability to conduct heavy carries, which can help save your life or someone else’s if things go south on the mountain.

How to do the Famer’s Carry

• Hold a weight in each hand. Adjust your posture as you would when trying to stand up straight. Keep your eyes forward and chin up. 
• Then, walk at a comfortable pace.
• Keep your core tight as you move forward and your shoulders back. Let your arms, shoulders, core, and legs do the work.
• If your neck tightens, put the weight down and give yourself a break. If your neck tightens in the first few steps, consider reducing your weight in each arm.

Choose a distance from which you will carry the weight. Walk at a moderate-to-quick pace from a starting point to an endpoint.

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Conclusion

Trail running is a whole lot of fun. Once you get the bug, you’ll never go back. Few things as an adult make you feel like a kid the way trail running does. 

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