If you’re thinking about having a go at trail running, now’s a great time. It’s Spring, the days are getting longer and the clocks go forward this weekend giving us those long awaited extended evenings – even the mud is beginning to dry out!
In this blog, Trail Nation’s, Christian Servini shares his top tips for new trail runners…
Trail running’s also never been so popular. Here in Wales, social trail running groups are popping up across the country, and more and more trail events are sold out with runners taking on races across all types of terrain and distances.
Globally, it’s grown 231% over the last 10 years and a big indicator of its continued rise is the major road running brands ramping up their investment in it. Just recently, Asics sponsored UK ultra runner Tom Evans, a move which surprised a lot of people in the industry.
Benefits of trail running
So, what’s so good about trail running? Well, we all know spending time in nature is good for us. And one of the best things about trail running is it gives you permission to explore and have fun, without worrying about time and pace. That’s a big plus for lots of runners who might feel intimidated or burnt out from road running.
The science also tells us it’s great for boosting fitness, improving agility, coordination and balance, increasing strength and boosting mental health. In fact, someone once said: “If you could distil the benefits of trail running into a little pill, it’d be worth billions.”
Getting started
A question I get asked a lot is “How can I get started with trail running?”. Below are some tips on where to go, gear and safety:
1 Where can I go?
Did you know we have about 140,000 miles of footpaths we can use in the UK? Here in Wales, we’re blessed with amazing mountains, an incredible coastline, valleys, uplands, lowlands, pilgrimage routes and everything else.
To get started, my first tip is to look for a local trail group. This is a great way to explore trails close to you in the safety of a group. Next, look online for blogs and articles (hiking blogs are great for routes) and head to the Strava and Garmin websites to search their ‘heatmaps’ for popular routes.
Apps like OS, All Trails, Outdoor Active are great for looking at routes anywhere in the UK. I use OS, and not matter where I am in the UK, it’s the first thing I turn to. Another great tip is using routes and GPX files from trail races and ultramarathons close to you. Finally, if like me you’re a bit old school, use a real map and look for those tracks, trails and green rights of way.
2 What gear do I need?
Don’t assume you need all the gear. You can try short trail runs in fairly normal running gear, particularly in areas of forestry.
If you enjoy it, you’ll soon realise the benefit of having a few key items. If I had to pick three things to start with, I’d go with:
- Good trainers
- A running pack
- A decent jacket
Start small. Make use of what you have and focus on buying one quality item at a time. I also recommend supporting local, independent running store over buying online. The knowledge of staff who love running is so helpful when you’re starting out on trails.
3 Safety
Here’s a few helpful tips on safety when you’re hitting the trails. Always:
- Check the forecast and take appropriate kit.
- Tell someone where you’re going (road or trail) – it’s a good habit to get into.
- Have your phone with you (fully charged).
- Carry water and snacks.
- Ensure you have layers, spare layers and a survival bag if you’re hitting the hills.
Running with friends and/or joining a local trail group is also great for that sense of safety in numbers.
What are you waiting for?
Spring is a fantastic time to hit the trails. Whether you’re looking to join a local group or head out with a friend to explore some local routes, I hope the tips and advice above are helpful.
My final piece of advice? Go for it! You will not regret it.
Christian is a full-time trail and ultra running coach based in South Wales and leads the Trail Nation social running group. You can find out more at www.trail-nation.co.uk and on social media.