Tips for Trail Running For Beginners – From a Beginner

I was never really a fan of running, but for some reason, it was something that I thought I should do. Previously, I built myself up using couch to 5k and I plodded along the pavements of Cheshire. My friend and I challenged ourselves to run 100km in a month during lockdown – did I enjoy it? Not one bit. I stopped running when I injured my knee, and post surgery, it took me nearly a year to even attempt to run again.

Having moved to the Lake’s, there aren’t too many pavements to plod along, so instead, I took to the trails. I instantly realised just how much more pleasurable it is. I’m not focussing on my pace the same as I used to – there are a lot of hills, which for me means a lot of walking – and I know I’m never going to get a 5km pb, but there’s just something therapeutic about it when you’re in your rhythm and surrounded by nature – it really helps me to switch off.

Trail running is basically any run that isn’t on the roads, and takes place out in nature. One of the the main differences in this kind of running, is in the scenery. I am very lucky to have so many beautiful trails on my doorstep, and I’m well aware that this isn’t going to be the case for everyone. But being able to step out the front door and be surrounded by unlimited route options, is pretty special.

Currently, my runs are anywhere between 5 and 10km. I’ve never actually tried running more than 10km, but I’ve been debating whether to sign up to a half marathon trail run later in the year, as something to try and push myself a little – watch this space.

One of the main benefits of running over walking, is being able to cover a longer distance in a shorter space of time. This may sound pretty obvious, but I’ve found this brings quite a few benefits. It means that I can easily fit a run in in the morning before work (as long as I’m not on a 7am start) whereas trying to squeeze a hike in may not be quite as easy. It also means that it’s easier to get somewhere for sunset and back down before it gets too dark. When working shifts, quick adventure options are pretty key when trying to get the balance right.

I’m certainly no expert, but I thought I’d share some of what I’ve learnt over the past few months and some of my top tips for getting started.

• Start Easy – Don’t push yourself too much too soon. Start with shorter, flatter runs to build up your stamina and then work your way up to the bigger challenges. My first few runs when I started to get back into it, were just out along the bridleway, I’d go as far as 2.5k, then turn around and come back again, running as much of it as I could.

• Walk when you want to walk (mostly the ‘ups’ for me) – I’ve found that I put a lot less pressure on myself when trail running, compared to when I used to go for runs. I now do it mostly for the enjoyment of being out and therefore my times and pace don’t matter as much. Don’t get me wrong, I still keep an eye on it and want to improve, but I’m not watching my watch constantly or beating myself up for walking parts of it. There is currently no way I could be running up hills, and I wouldn’t enjoy it if I did.

• Expect to be slower than on the roads – Don’t go into trail running expecting to be able to run at the same pace as you do on the roads and the flat. It’s just not the same kind of running at all. As well as the hills, trail running often takes a lot more concentration due to uneven and ever changing terrain. There are also other obstacles to contend with such as sheep that don’t want to move and gates – I counted 15 on my last run.

• Go with a friend – I often just stick a playlist on when I head out alone, but I’ve found I enjoy running with a buddy a lot more than running solo. It’s nice to be able to have a chat, enjoy the views together and help encourage and push each other when one of you is struggling a bit. It also makes it a social experience and you can have a good catch up whilst being active.

• Plan out your routes – As with all my route planning, I use komoot for my trail runs too. It’s so easy to pick out new paths and plan a route that suits how I’m feeling that day, based on both distance and incline. I’m spoilt for choices with the paths near me, but an app like this makes it really easy to discover new paths that you may have not already known about.

• Link with a dip – Ending your run somewhere you can go for a dip, is a pretty good incentive, especially in the summer when the days are warmer. One of my current favourites is a loop up to Loughrigg, followed by a dip in Rydal Water.

• Get good shoes – Comfy shoes with good grip are essential when out on trails. I’ve been wearing my Merrell’s, which I was gifted a year or so ago and absolutely love. I’ve found it’s important to have a bit of extra space around my toes, as otherwise they can really hit the front of my shoes on the downs (I do have awkwardly long second toes though, so people without this may not find this as issue haha).

• Invest in a vest – I’d been looking at different vests for a while, but I’m really glad that I finally invested. It makes it a lot easier to carry water, which for me is essential on longer and steeper routes. It also means that when I eventually start heading out for longer days in the fells, I’ve got space to take extra snacks and layers for if the weather changes. After a bit of research, I ended up going for a Decathlon EVADICT 10l vest, it was still quite pricey, but significantly cheaper than the branded ones of the same capacity. So far, I absolutely love it. I went for the XS/S and it fits me really well and doesn’t rub at all.

• Grab your shoes and go – As with a lot of things, getting started can sometimes be the hardest part. So stop putting it off and just get out the door. It doesn’t matter how far you go or how fast you run, just give it a try and see how it goes.

I’d love to hear any tips from anyone else who enjoys getting out on the trails, or any questions from anyone else just getting into it.

Happy adventuring x