Although some people may think that trail running is very similar to running on asphalt or even terrain, there are many differences to take into account before starting to practice this discipline.

From evernya we want to recommend a series of good practices and tasks or tips to take into account before starting your trail sessions.😉

It is important that during the first few outings you are really patient and don't risk too much or you could hit the ground early, especially in muddy terrain or with steep slopes of wet rocks. Well, don't worry, don't be scared, you know what you hear out there... Once you enter the paths and the forest, connecting with nature, you never return to asphalt.

Let's get to it 👉

1 NOT ALL TERRAINS ARE THE SAME

Many fans tend to think that once you make contact and get strong in your trail area, there is only one terrain or very similar ascents, but nothing is further from the truth, there are conditioned trails that are wide, based on limestone, and often even on relatively even surface, making them a great introduction to off-road running.

And then there are narrow "single trail" trails with a variety of obstacles, including tree roots, rocks , sand, hills, mud, and more. Singletrack trails tend to be more challenging in nature and offer a dynamic racing experience.

2. LEAVE THE EGO AT HOME.

Off-road running can be exhausting at first, and can take up to twice your normal run, especially in the early stages of training.🤦‍♂️

It's wise to leave your ego at home, slow down your pace, and focus on finding a new groove. In a matter of weeks, you'll be running down the hills you used to walk, and you'll develop a sense of being one with the terrain. 🤏

3, STAY SAFE.

When you go out on the trails, always with your friends or dog if possible, or tell someone where you are going and what trail, and take a mobile phone with you for safety. Leave a note with your planned course at least and you're already going hardcore prepare fuel and liquids.

If you're going to discover, take a route map and identification, and keep track of where you are along the way. If you run alone, download one of these safety apps for your phone or use a device with a safety feature like the Apple Watch, and always be aware of what's going on around you.

4. KNOW THE RULES.

Yield to other trail users (equestrians, hikers, mountain bikers). In general, downhill riders should give way to uphill riders because the effort to stop and restart on the climb is greater, and downhill riders often have a better angle of vision.

When in doubt, you know, be kind and courteous regardless of whether it is headed up or down. If you don't know the area, always move on marked trails and run through puddles, not around them (the edges are often slippery and sloping, prone to unexpected slips and falls).

By the way. Leave no trace please, don't litter!!! 🚯

5. KEEP YOUR EYES ON THE ROAD.

It can be tempting to look down at your feet or take in the nature around you, but doing so quickly can lead to trips and falls.

If you want to enjoy the views, walk or stand; otherwise, focus on looking three to four feet ahead to create a line of travel, or where your next steps will be.

This keeps you focused and at the moment of sighting enjoy the true gifts of trail running, the landscape. It is as much a physical puzzle as it is a mental one. You will begin to instinctively know where you are, that measurement line in which you are already more comfortable running on the trails.

6. REDUCE SPEED AND IF YOU NEED IT, THEN STOP AND ENJOY NATURE. NO?

Trail running can be much more demanding than roads, especially if it's a technical single track trail with roots, rocks, and other fun obstacles. It is useless to compare your pace as it will be slower than your normal road race pace. Instead, slow down your pace and develop a track rhythm. Run at your effort level, heart rate, and to the tune of your body. For newbies that can mean walking through the hills and running downhill, BEWARE and not always, if the slope is steep downhill you destroy even more fibers than uphill, be careful with that.🆘❗

There is no shame in this game. And as we say, stop and enjoy, connect with the environment, it is the magic of this discipline, especially in those long training sessions. Adapt slowly to riding in the mountains and you will avoid injury and exhaustion along the way.

7. ADAPT THE RHYTHM .

Because the trails are more demanding, it's wise to run for time at the beginning to get an idea of ​​your trail pace rather than going out and trying to go 6'/km which may take you 40 minutes longer than expected. Running a course out and back is a great way to get to know your pace and build your confidence in trail running. From there, you can develop loops and routes to suit your needs.

8. CHANGE GEAR .

Adjust your pace according to the terrain and maintain a consistent effort level as you work your way uphill. When in doubt, walk. Running over fallen trees or through mud and sand takes some getting used to, and it's best to progress slowly.

Tackling obstacles will become easier as your body gets stronger and more familiar on the trails.💨

9. CORRECT SHOES.

This always if you do not want to suffer instead of enjoying. It is clear that if you are going to take trail running as a way of enjoyment in your life, it is advisable to invest in a pair of trail running shoes.

They differ from road running shoes in that they are often more robust to handle rough terrain, although now there is everything, they are also usually lower profile (lower to the ground), which reduces the possibility of the ankle turn with a high heel, although it is not usually common norm.

The resistant tread offers better traction on muddy and wet trails. They should fit snug in the heel, but have room in the toe box. Once you have them, take care of them.

After a wet or muddy run, remove the insoles, wash off the mud, and dry with newspaper or paper towels.

10. ADD THE RIGHT ACCESSORIES.

Although many trails provide shaded routes, it is advisable to wear sunscreen. Sunglasses, dark or light, will protect your eyes from tree branches and brush. Wearing a hat and insect repellent will help prevent insect and tick bites. Wearing leggings will keep dirt off your shoes and give you a bit of style.

11. CARRY FLUIDS, WATER, GELS...

Hydration is a must on a trail run, as you never know how long it will take to complete the workout. Some days can take longer than others due to mud, water crossings, snow, and more. There are three ways to carry fluids while you run: handheld, multi-bottle belt, and hydration pack. Find what works best for you, then grab it and go.

12. CONSIDER THE USE OF CANES.

For steep or mountainous trails, consider using trekking poles to increase help with balance, reduce wear and tear on the body (four legs are better than two), and increase your strength for mountain climbing. Using poles reduces the overall impact on your knees and hips, and even helps you burn more calories. Also, you can put rubber pieces on the sticks and use them on the roads as well.🦯🦯🦯

13. BETTER SHORT AND FAST STEP THAN LONG AND SLOW.

Some hills are meant to be walked, especially on the technical trails. Tell your ego that most ultra runners walk the hills and run the descents and flatlands. It's a trail thing, and it's okay to walk (I promise)! For gradual descents on groomed trails, lean back, open your stride, and let the hill push you down.

For technical descents or steep hills, it's best to use a stepping motion instead; move in a stair-like motion, keeping your torso high and letting your legs do all the work.

14. USE YOUR ARMS.

Keep your arms (elbows) a little wider for more balance on more technical trails with tree roots and rocks. Your stride is a bit different than on the roads because you'll need to negotiate rocks and tree roots and lift your feet a bit more off the ground. You may also need to jump left or right to avoid things in the way like tree branches, so pump your arms as you move to maintain momentum. 🎢

15. PRACTICE YOUR TRAIL SKILLS.

Just as running intervals improve your speed, repeating obstacles along the way will help create new neurological pathways in the brain and increase your technical running abilities. For example, run for 10-15 minutes to warm up, then find a technical section of trail and run it in batches, focusing on form and finding your line.

Include optimal recovery as you would a sprint interval, starting with shorter trail segments (20-60 seconds) and working your way up to longer stretches (1-3 minutes).

16. BUILD STRENGTH AND BALANCE.

It's another way to improve trail running performance by including strength and balance exercises in your regimen two to three times per week, including: single leg squats, planks, push-ups and jumps, deadlifts, I use a wobble board or BOSU to build foot and ankle strength and stability. 🛹

17. GUARANTEE YOURSELF A GOOD RECOVERY.

It may be tempting at first to hit the trails daily if you have quick and easy access, but it's wise to allow adequate recovery as trail running, especially hilly and technical ones, will take a toll on your body more than you can feel. When you run hard or long on the roads, you feel it, but when you run hard on the trails, you may not even be able to go full throttle due to the more demanding terrain, but your joints suffer a hell of a lot more. Make sure to train once a week in the mountains at first, and then slowly progress by adding one ride a week every two to three weeks.🏔

18. BUILD MUSCLE FOR RACING.

If you already plan to run a trail race, aim to train at least twice a week on trails (50 percent of your runs) and the rest on roads. Balancing the two will allow you to adapt to the new demands of the trail while maintaining the ability to run on harder surfaces without pain. Start with training on groomed trails and progress to more broken and rugged trails once you're ready to do a lot of off-roading.🐱‍🏍

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19. LOOK FOR TRAILS CLOSE TO HOME

There is a huge variety of ways to find trails close to home and on your travel getaways for both work and vacation. Connect with local stores, forest reserves, national parks, social networks and of course Google and Google Earth. Or use resources and apps.🔎

Be sure to ask about the specific nature of the trail, including wildlife, hazards, toilets, snakes, spiders, poisonous plants, and anything else you need to know when running in a new area.🐍🕷

I hope you liked it a lot and although we know that for a professional it can be boring advice, keep in mind that nobody started knowing everything and being fast, being who they are today and who they will be tomorrow. Humility will take you far.

CUSTOMIZE YOUR TRAIL RUNNING EQUIPMENT NOW FROM THE FOLLOWING LINK:

https://evernya.es/pages/ropa-trail-running-personalizada

A very strong hug and see you in the next one.

Thanks to Antonio Bueno for collaborating in the writing of this article.