Three tips for new trail runners

These pointers will help you feel more confident and capable on the trail.

This issue is sponsored by LMNT Electrolytes, otherwise known as your trail running BFF. Running at elevation (and with obstacles) requires more focus and energy than running on the road. Keep a clear head, energized muscles, and well-regulated body temperature by adding a pack of two of LMNT to your hydration reservoir or water bottle. Get a free 8-pack sampler with any purchase, including fan-favorite Grapefruit Salt and best-seller Citrus Salt.

My favorite trail in Salt Lake is in the mountains, but mostly flat. It’s got incredible views of the canyon, plus some city views as you get closer to the canyon mouth. I can take my dogs with me, so they get exercise too. And despite it being 2,000 feet higher and littered with far more obstacles, I find I can run longer (and happier) up here than I can on the roads at home.

After spending years exploring the Utah mountains on hikes, I decided to start running them a few summers back. It brings me a whole different perspective of these trails, bringing all the benefits of “church.” It’s also proven a more robust cardiovascular workout, fantastic for muscle strength and agility, and easier on my joints than pavement.

If you’ve been itching to take your runs (slow or otherwise) off the pavement, here are three things you’ll want to know as a new trail runner.

Get trail running shoes

Your road running shoes aren’t well-equipped for dirt, mud, rocks, or roots. I mean, can you? Sure! But it’s not as comfortable and certainly not as safe. Obviously, the gnarlier your trail, the more important this is. Still, if this is a hobby you’ll want to practice regularly, invest in your shoes. You can get by with any old workout outfit on the trail, but you’ll want good support and traction, especially as a beginner.

Trail running shoes are specifically designed for more rugged conditions. They feature more aggressive lugs on the sole, for traction. The midsole is often stiffer (and might even include a “rock plate”) for better protection on uneven terrain. They may also feature a wider toe box, and offer waterproof versions for wet conditions or trails with water crossings.

Because of these features, they tend to be heavier than road running shoes, and more durable. Still, there is a ton of variety in just this category! For example, some trail runners feature lots of cushioning for a more comfortable run, with others feature a really stiff sole for better stability.

Tip: Head to your local running store for a recommendation. They can analyze your gait and recommend a shoe that works for your body and running style. And ask about their return policy! Most stores will let you test-drive them (sometimes for up to a month) and return them if they don’t work in the real world.

It’s not all “running”

You’ll almost certainly run slower on trails, and take more walking or hiking breaks. First, you have far more obstacles on a trail than you do on the road. You’ll have to plot your course carefully to avoid rocks, divots, roots, and mud puddles, which means moving more deliberately. Trails also tend to be narrower than roads, so if someone needs to pass, you’ll probably have to slow or stop more often than you do on the road.

In general, I run/walk more on trails than I do on the road. If I’m running on the road, I can pretty easily maintain a steady pace without much effort. On a trail, my footing isn’t as solid and my path isn’t as straight, so I see far more variability in my speed. If your trail is at elevation, that’s another factor! My “runs” in Vail (at 8,000 feet) look very different than my runs at home, at 4,500 feet.

If your trail has elevation gain (as many hiking trails do) and the uphill is long, you’ll want to walk (or “power-hike”) until the terrain evens out. Trying to run up long hills will burn you out quickly. You also have the tendency to run on your toes going uphill, which can make your calves feel like they’re going to explode. And if the uphill has loose gravel, dirt, or rocks, running may not be safe.

On that note, you may choose not to run the downhills, either! If you’ve got loose rock or scree, or a steep and rocky descent, going downhill can be even more dangerous. Evaluate your terrain, and if you can’t safely run, please do walk or hike down sketchy slopes.

Tip: On any uphill terrain, shorten your stride and take smaller steps. This is more efficient than large strides. If you’re walking or hiking, you can also place your hands on your thighs to give yourself a little extra support.

“Trails” can look all kinds of ways

Not every trail is going to be on a mountain, with miles of ascent and lots of obstacles. Your “trail” may look like a dirt path around a park, a fire road leading up to the lake, or a mulched path around a reservoir.

Much like slow running is running, anything that is (a) outside and (b) not a paved path counts as a trail. (I will fight anyone who tries to take an elitist perspective here.) In fact, if you’ve never ventured off the paved path, a more carefully designed trail is a great place to start! This will give you practice running on different surfaces, and improving your mobility for trails with more obstacles.

These kinds of trails can also be a great starting point if you’re not ready to buy brand-new shoes, or want to increase the challenges to your agility and stability more gradually. Your road running shoes will probably work just fine on a dirt path, fire road, or other groomed trail, as long as it’s not too steep or loose.

Also, don’t be precious here. One of my favorite local trails is part paved, part dirt. Is it a “trail run?” It probably depends on who you ask, but I also don’t care. I’m outside, getting a variety of terrain, and loving the views. That’s all that counts.

Tip: There are probably more unpaved trails in your city than you know! A quick Google search for “trails for running near me” brought up more than a few gravel roads in my area, in parks, by waterways, and even through town.

Happy trails!

I hope these tips give you the confidence you need to hit the trails this summer and fall! And don’t forget to stock up on LMNT! I find I need more electrolyte support in the mountains, especially if my trails feature lots of full sun. It truly makes a difference in my energy and focus, and I’m happy to get any advantage I can get out on the trails.

XO, MU