{"id":17809,"date":"2025-03-25T11:07:15","date_gmt":"2025-03-25T11:07:15","guid":{"rendered":"https:\/\/irun.wales\/?p=17809"},"modified":"2025-03-26T14:07:46","modified_gmt":"2025-03-26T14:07:46","slug":"trail-running_intro","status":"publish","type":"post","link":"https:\/\/irun.wales\/cy\/news\/trail-running_intro\/","title":{"rendered":"Get ready to hit the trails this Spring"},"content":{"rendered":"\n
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If you\u2019re thinking about having a go at trail running, now\u2019s a great time. It\u2019s 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! <\/p>\n\n\n\n

In this blog, Trail Nation’s<\/a>, Christian Servini<\/strong> shares his top tips for new trail runners…<\/p>\n<\/div>\n<\/div>\n\n\n\n

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Trail running has 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.<\/p>\n\n\n\n

Globally, it\u2019s grown 231% over the last 10 years<\/a> 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.<\/p>\n\n\n\n

Benefits of trail running<\/h4>\n\n\n\n

So, what\u2019s 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\u2019s a big plus for lots of runners who might feel intimidated or burnt out from road running.<\/p>\n\n\n\n

The science also tells us it\u2019s great for boosting fitness, improving agility, coordination and balance, increasing strength and boosting mental health. In fact, someone once said: \u201cIf you could distil the benefits of trail running into a little pill, it\u2019d be worth billions.<\/em>\u201d<\/p>\n\n\n\n

Getting started<\/h4>\n\n\n\n

A question I get asked a lot is \u201cHow can I get started with trail running?\u201d<\/strong>. Below are some tips on where to go, gear and safety:<\/p>\n\n\n\n

1 Where can I go?<\/h5>\n\n\n\n

Did you know we have about 140,000 miles of footpaths<\/strong> we can use in the UK? Here in Wales, we\u2019re blessed with amazing mountains, an incredible coastline, valleys, uplands, lowlands, pilgrimage routes and everything else.<\/p>\n\n\n\n

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To get started, my first tip is to look for a local trail group<\/strong>. This is a great way to explore trails close to you in the safety of a group. Next, look online<\/strong> for blogs and articles (hiking blogs are great for routes) and head to the Strava<\/a> and Garmin<\/a> websites <\/strong>to search their \u2018heatmaps\u2019 for popular routes.<\/p>\n\n\n\n

Apps <\/strong>like OS<\/a>, All Trails<\/a>, Outdoor Active<\/a> are great for looking at routes anywhere in the UK. I use OS, and not matter where I am in the UK, it\u2019s the first thing I turn to. Another great tip is using routes and GPX files from trail races and ultramarathons<\/strong> close to you. Finally, if like me you\u2019re a bit old school, use a real map<\/strong> and look for those tracks, trails and green rights of way.<\/p>\n<\/div>\n\n\n\n

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2 What gear do I need?<\/h5>\n\n\n\n

Don\u2019t assume you need all the gear. You can try short trail runs in fairly normal running gear, particularly in areas of forestry.<\/p>\n\n\n\n

If you enjoy it, you\u2019ll soon realise the benefit of having a few key items. If I had to pick three things to start with, I\u2019d go with:<\/p>\n\n\n\n

  1. Good trainers<\/li>
  2. A running pack<\/li>
  3. A decent jacket<\/li><\/ol>\n\n\n\n

    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\u2019re starting out on trails.<\/p>\n\n\n\n

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    3 Safety<\/h5>\n\n\n\n

    Here\u2019s a few helpful tips on safety when you\u2019re hitting the trails. Always:<\/p>\n\n\n\n