Trail running is a completely different way of understanding the running world, so fashionable in recent times. It's designed for those who love the mountains and want to enjoy a much more natural experience.
If you're used to running in the city or at the gym and are considering making the switch, follow these suggestions that might come in handy. The first is to get the necessary gear, starting with trainers: your regular running shoes won't do – in fact, you could be risking injury if you decide to use them.
10 tips to get started with mountain running
1. Consult an expert
This could be an excellent starting point, as they can assess your initial physical condition and advise you on how to begin with this new discipline – what training you can do, which muscles you should focus on strengthening, etc.
2. Scout the area beforehand
It's worth carefully checking out the area where you'll be running, as during the activity you might encounter obstacles that don't exist in urban running: there could be trails leading to dead ends, others taking you further from the nearest village without knowing how to get back, etc.
3. Do appropriate training
Remember that you'll be entering terrain you're not accustomed to, so try to start with outings where your legs gradually adapt to leaving behind the monotony of eternally flat ground. Also take the opportunity to work on muscle tone at the gym. It's also advisable to gradually incorporate training on different inclines with varying repetitions.
4. Pay attention to elevation changes
Naturally, in the mountains you'll encounter more elevation changes than in the city, going beyond just the occasional seemingly endless hill. There will be continuous ascents and descents, but I'd advise taking it easy at first: try training on relatively flat areas and gradually start including sessions with more significant elevation changes.
5. Combine road and mountain running
This will help you, particularly at cardiovascular level. Plus, you can't always count on having mountains nearby to run in, so it's a good way to satisfy your craving.
6. Anticipate potential setbacks
It's important to stay alert to the trail at all times, as you might come across logs, rocks or other obstacles. If you're distracted, you could get quite a scare.
7. Don't try to maintain the same pace throughout
Unlike road running and as mentioned above, here we have the challenge of elevation changes. Therefore, try to adapt your pace accordingly – go faster on flat terrain and ease off when climbing or descending.
8. Change your running technique
You'll need to get used to aspects like taking shorter strides, running more according to how you feel rather than set times or distances (duration will depend on terrain difficulty), controlling your speed on descents, using your hands on steep climbs...
9. Get the necessary trail running gear
Above all, and as mentioned at the start of this article, the most important thing is your footwear – don't hesitate to spend more than you initially planned. Don't forget waterproof clothing as mountain weather is unpredictable. In winter, be sure to take thermal gear.
10. Additional tips
- It's highly advisable to never go mountain running alone – first because it's more fun to share the passion, and second because it's much safer to have company in case of any mishaps.
- Remember to bring a fully charged mobile phone that you can use to call for help – one with GPS is even better. Better safe than sorry!
- For long training sessions over an hour and a half, bring an energy gel and a small backpack with water and mineral salts.
