Trail Running

Trail running is a thrilling outdoor activity that involves running on natural, uneven terrain such as trails, paths, hills and mountains. It combines the cardiovascular benefits of running with the adventure of being out in nature. Compared to road running, trail running offers more challenges and variety. The trails can range from steep and rocky to smooth dirt paths, going up and down hills and through forests or open fields. Unlike paved roads which are flat and consistent, trails constantly change underfoot. This makes every step of a trail run different, keeping your feet and legs adjusting to the varied camber and terrain. Getting started with trail running is easy. All you need is a good pair of trail shoes with grippy soles to handle the mud and rocks. Start slow on gentler trails without too much elevation change as your legs build strength. Work your way up to more technical terrain for greater challenge. Whether you're an experienced outdoor runner looking to take your training to new terrain or a road runner wanting to get off the pavement, this page will help you pursue trail running in a safe, responsible and fun way. Let's hit the trails!

Trail running offers numerous benefits over road running. Here are some of the top reasons to take your running to the trails:

• Better scenery. Trails take you through forests, mountains, meadows and other interesting natural landscapes. Road runs often feature the same stretches of buildings and traffic. Trails provide constantly changing scenery to delight the senses.
• Increased strength and coordination. Variable trails challenge your ankles, knees and hips to adjust to the unpredictable camber and terrain. Hills build lower body and core strength. Hopping over roots/rocks develops coordination. You'll become a more powerful well-rounded runner.
• Less impact from soft surfaces. Dirt trails absorb impact better than asphalt and pavement. This reduces stress on bones, muscles and joints for a lower injury risk. Trails are ideal for recovery days/base building, offering aerobic exercise without pummelling your legs.
• Burn more calories. Research shows you can burn 5-15% more calories trail running compared to running the same distance/speed on the road. Additional stabilisation muscles are recruited as your feet constantly adapt to the natural environment.
• Improved concentration skills. Technical trails demand heightened focus as your brain and vision scan the path ahead, targeting safe footing on uneven terrain covered by obstacles like roots/rocks. Laser-focused trail running trains your concentration and spatial awareness skills.
• Boosts mental health and reduces stress. Being out in nature triggers the release of feel-good endorphins to elevate your mood. The Japanese practice of "forest bathing" shows time spent outdoors is calming, inspiring wonder and awe to help you de-stress. Trails serve your mental health as well as fitness.

Having the right gear makes a huge difference in both the safety and enjoyment of your trail runs. It's important to invest in versatile trail running equipment as you progress onto more technical terrain. Essential trail running gear includes:

The cornerstone of your trail running kit. Trail shoes have enhanced traction, support and protection vs normal running shoes to handle off-road conditions. Key features to look out for include:

• Multi-directional outsole lugs for uphill, downhill and lateral grip
• Rock plates to protect soles from sharp impacts
• Reinforced toe caps and raised randing to shield toes/feet from roots, rocks, debris etc.
• Stabilising technologies e.g. wider platform, low drop
• Weather protection e.g. waterproof membranes, drainage
• Lightweight but supportive trail shoes let you traverse varied terrain in comfort and confidence. Popular brands include Saucony, Hoka, Inov8, Salomon, New Balance, Brooks etc.

Select trail running shorts and tights offering ventilation, and sweat-wicking technical fabrics to stay dry and comfortable over long distances.  Look for stretchy waistbands with adjustment options that prevent chafing, reflective strips to aid visibility during dawn/dusk outings, plus zippered and secure pockets to stash gels and other small essentials. Women-specific designs further focus on preventing uncomfortable rubbing particularly through the inner thigh area. Light, breathable yet snug compression designs for tights enhance muscle efficiency and recovery while protecting legs from abrasion and weather elements across all seasons.

Effective temperature and moisture regulation serve critical importance in unpredictable weather, making merino wool or synthetic moisture-wicking fabrics top options for trail running base layers and lightweight outer tops. Select long and short-sleeve pieces matching the forecasted conditions and your planned efforts - sleeveless for maximum high exertion ventilation or windproof jackets shielding from precipitation and cold. Thumb loops, close-fitting cuffs and higher necklines retain warmth while strategic mesh panelling controls sweat buildup. Choose bright colours for added visibility or camouflage prints to accompany adventurous trail missions.

Trail running packs allow comfortable carrying water, snacks, navigation tools and essential emergency items during long or remote trail routes where aid stations prove scarce. Key features include stretchy, breathable fabrics facilitating close body contact so the pack doesn't excessively bounce even through descents, with adjustable harness straps for a customised secure fit. The best packs offer easily accessible pockets sized appropriately for items like phones, headlamps and first aid kits with features like trekking pole holders included as well. Hydration bladder sleeves permit hands-free drinking while interior cord tightening and exterior lash points compress contents to prevent shifting during variable terrain.

Several resources facilitate discovering new trail running routes to add valuable training variety or simply explore different local landscapes. Wherever your starting point, use apps like OS Maps, ViewRanger, and Komoot to navigate new trail network options on your next run.

Online Platforms

Active user communities within online route-finding platforms like Plotaroute, MapMyRun, and Strava showcase curated trail-running maps submitted by outdoor enthusiasts in your target geographical area. Filter through the often extensive libraries by difficulty rating, distance, elevation gain and surface type criteria matching your needs, reading user reviews of standout regional paths you may otherwise never uncover on your own.

Connect With Local Groups

Local trail running clubs and race organisers boast extensive firsthand knowledge of nearby off-road terrain from training log familiarity to having staged events across the zones. Finding one of these collectives through sites like Findarace and RunTogether opens access to new routes and trails via their posted schedules or mapped previous events. An added perk includes having a built-in group to regularly run with rather than travelling solo.

Nature Preserve Resources

National and regional parks, nature preserves and other conservation sites detail the sanctioned trail networks across their properties through maps and descriptive classifications around aspects like distance, elevation change and permitted access types or seasonal allowances. For example, Lake District National Park manages over 1,500 miles of public footpaths ranging from well-trodden tourist routes to lightly trafficked ridges traversed only by serious peak baggers.

Guidebooks

Curated regional guidebooks from outdoor publishers often uncover less frequented trails, with photos, maps and firsthand descriptions distilling the highlights most appealing to trail runners by terrain character, convenience factors and iconic viewpoints or landmarks along the way. Guidebooks found through outdoor sports retailers also catalogue navigational considerations like bail-out points and seasonal conditions.

Approaching trail running training intelligently is key to building resilience on variable terrain while avoiding injury. Here is an overview of different training plans based on your current fitness level:

Beginner (<6 months running experience)

As a beginner trail runner, focus on gradually building your cardiovascular endurance and strength to handle variable terrain. Start by running 3 times a week, with 1-2 short-moderate difficulty trail runs midweek working different muscle groups, and 1 longer weekend trail run.

Midweek trail runs of 3-5 miles will improve efficiency in contact time, foot positioning and use of stabilising muscles when landing on uneven ground and rounding corners. Practice maintaining balance over obstacles like roots or rocks at different speeds. Finish with 10-15 minutes of strength exercises targeting ankles, hips and core. These complementary workouts develop capabilities to tackle trickier trails  Schedule one longer 5-7 mile beginner-friendly trail run on the weekend to consolidate skills learned and improve cardiovascular fitness. Assess different local green grade routes featuring wide, relatively smooth paths over gently undulating ground to challenge yourself physically without overreaching in technical difficulty early on. Finish exploring 2-3 new beginner-friendly routes before considering intermediate trails.

Listen to your body and avoid increasing total weekly run volume by more than 10% at a time to minimise injury risk. Prioritise completing all scheduled sessions over pushing speed or distance goals. Refuel correctly for recovery and book a post-training massage if any niggling soft tissue injuries arise. Through smart, progressive training you’ll quickly gain competence over beginner trail terrain before advancing.

Intermediate (6-18 months running experience)

After 6 months of base fitness development across easier trails, intermediate trail runners can tackle more technically challenging routes and structured high-intensity workouts for increased strength and speed gains. Schedule 2 midweek trail runs plus 1 longer weekend session, running 3-4 days out of 7 for recovery.

In your midweek trail runs, add segments attacking short steep inclines like hills or staircases to boost leg power and improve efficiency at different gradients. Finish with plyometrics like bounding drills over soft ground which mimic stabilising during high-speed downhill trail running. The following day's midweek run might feature a sustained 1-mile tempo effort over rockier ground to tax balance and ankle control at faster paces. Weekend long runs help consolidate weekday skills development. Every 2-3 weeks schedule a progression "fatigue simulator" long run deliberately including trickier terrain as the route continues so you learn to skillfully handle technical features even when tired. Finish with core and hip strengthening to support these challenging sessions.

Advanced (highly experienced on trails)

For expert trail runners with years of experience across ultra distances and highly technical terrain, training focuses on accumulating greater training volume while developing speed, agility and skill efficiency. With ample base fitness established, carefully structure intense sessions that replicate race demands both physically and mentally.

Schedule 3 key sessions weekly, either trail runs or cross-training like hill repeats or plyometrics. For example, Wednesday could feature sustained tempo efforts up relentless inclines, and Friday a technical skills and balance speed session including elements like zigzagging between cones over randomly spaced objects. Prioritise nailing the technique at race pace intensity before building endurance by adding volume or repetitions. Long run days should intentionally incorporate the most challenging local terrain; distance becomes a lower priority than mastering the course’s specific demands. Periodise annual training into training blocks of 3-6 week cycles focusing on different elements like climbing strength or downhill cadence skill. Monitor markers like heart rate variability to inform appropriate recovery. Support the increased training load through sufficient calorie intake, sleep hygiene and regular soft tissue massage.

Whatever your ability, adapt plans responding to feedback from your body and performance levels. Increase volume, intensity or difficulty prudently just outside your comfort zone for progression. However, any onset injuries or persistent fatigue signals overly aggressive training. Listen to warning signs and adjust accordingly to train sustainably over the long term. Record-keeping apps help monitor trends so you can train smarter.

Entering trail races introduces you to new terrain and cements your skills in dealing with technical running while pacing yourself competitively. Here's what to know:

Types of trail races

Trail running events range from 5km races to multi-day mountain marathon endurance tests across every type of terrain. When choosing your first trail race, consider:

• Short Trail Races → Perfect for beginners looking to apply emerging technical skills in a race environment without prolonged intensity. Typically 5km to half marathon distances feature punchy ascents, twisting descents and occasional obstacles over trail surfaces ranging from dirt to grass and stone. Testing speed and agility without requiring expert-level skill. Helps you work on racing nutrition and pacing strategies. Build from a 5km up in distance as your confidence grows.
• Ultramarathons → The ultimate trail endurance challenge for experienced runners. Any distance beyond the marathon’s 26.2-mile standard, usually on remote mountain paths. Shares similarities with adventure racing including self-navigation, gear carrying and self-supported nutrition/hydration. Surmounting both physical and mental difficulties across hugely variable terrain tests expert conditioning and determination. Build up gradually to ultras through extensive trail running, navigation and back-to-back long-run training over at least 2 years.

Preparing for trail races

Succeeding in competitive trail races depends heavily on specificity in your preparation training. Ensure you can tackle every demand of the course with as little difficulty as possible. Recce or study trail maps to understand the route’s terrain, distance and elevation in detail. Mimic key course features in your weekly trail runs. For example, if the race covers steep, technical descents, practice sustained downhill running over similar rocky ground, honing your form and confidence. Heat acclimatisation, gear testing and fueling strategy dress rehearsals further stack the odds in your favour come race day. If required, demonstrate prior experience by submitting evidence like past qualifying race results or training logs for organisers to review well in advance. Some ultramarathons also require entrants to prove wilderness medical and navigation capabilities before registering to ensure every athlete can self-rescue if needed.

Entry requirements

Due to their remote nature and inherent risks, most trail running races implement qualifying entry standards for athletes. Requirements scale with race distance and difficulty to ensure participants have suitable ability levels to complete the course safely. Typical prerequisites include:

• Providing past race result times meeting specific pace/finish time standards. Qualifying standards for popular races get increasingly tougher as competition for limited entry slots heats up.
• Completing multiple races/events of a benchmark distance e.g. sub 5 hour 50km or 100km ultramarathon finishes in a set period.
• Logged training volume over similar terrain and distance to the race route. Usually submitted via online training platforms for organiser review.
• Entry lottery for oversubscribed races. Ballots favour those demonstrating the closest matching experience.
• Mandatory gear lists and navigation/first aid competency tests confirming self-rescue capacity for remote ultramarathons.

Benefits of racing

Stepping up from training runs to trail races brings many perks. Accessing incredibly scenic or technical trails is made safe by organiser support like route marking, aid stations stocking water/food and safety marshals. This allows you to race iconic routes that would otherwise prove too demanding to complete self-sufficiently. The Pennine Way, for example, holds such prominence in long-distance trail circles, with racing to add motivation through that history plus the satisfaction of giving your all to conquer such a benchmark-challenging course. The focused goal of a trail race performance provides a centrepiece for structuring training across many weeks or months. Training gains often plateau without this competition element; race day adrenaline combined with pushing competitively against other trail runners frequently yields performance breakthroughs. You'll also make new friends and gain mentors through meeting more experienced athletes on the scene.

With entry restricted to those demonstrating suitable ability levels to complete courses safely, requirements scale by race distance and difficulty. For the oversubscribed events these demands just to gain a spot continue ratcheting up as competition for limited entry slots heats up over time. Typical prerequisites span providing past race result times meeting specific pace or finish time standards, completing multiple races of a set benchmark distance and logging training volume over similar terrain and racing distance, with entry ballot favouring those with the closest matching experience. Some events also mandate competitors prove navigation skills, medical response training, or capacity for emergency self-rescue in remote areas before being allowed to register.

While trail running inherently builds technical skills, deliberately practising key techniques develops confidence and competence on ever more demanding terrain.

• Uphill running - Power up steep inclines by keeping your torso upright, leaning slightly forward, and driving with your glutes and arms pumping to match an accelerated cadence compared to flatter sections. Concentrate on each step vs the summit.
• Downhill running - Increase pace braking appropriately to stay in control. Land mid-foot underneath your centre of gravity, knees bent to absorb shock. Lean into the hill without reaching out your arms for balance. Drive forward momentum from your powerful glutes.
• Cornering - Avoid braking and losing momentum by rolling to the outside of your foot as you turn, keeping your inside shoulder open to curve gracefully with the trail. Spot exit lines around corners.
• Dealing with obstacles - Stutter step nimbly over rocks/roots, selecting secure footing then powering off the next toe spring. Scan ahead to pick smart lines. Drop your centre of gravity through technical zones.

Practice makes permanent so drill these techniques until they feel natural. Start slowly focusing on form and building muscle memory. The more instinctive these movements become, the faster and more confidently you'll fly over the trails! From better scenery to increased calorie burn, trail running serves up fitness and mental boosts you won't find on paved routes. What are you waiting for? Lace-up your shoes and explore a local running trail today! The adventure awaits...