Trail Running
7 essential trail running tips
Hitting the trails for the first time? Check out these tips by Salomon ambassador and UKA coach Alexandra Cook.
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Trail running is about so much more than just running. No two trail runs or races are ever the same and the challenges are endless – take your pick of technical terrain, steep ascents and unpredictable weather. One thing is for sure, however: whatever trail you end up on, there will be plenty to learn along the way.
Perhaps you're looking for a new running challenge, or are craving the mental health benefits of getting out in nature and exploring the great outdoors. Whatever your reason for hitting the trails, to help you get started, RedBull.com spoke to sports dietician, UKA coach and Salomon ambassador Alexandra Cook to get her advice for trail running newbies.
1. Wear the right clothes
Stash your waterproofs and emergency supplies in a running backpack or vest
© Salomon
It’s important to think ahead when going out on the trails. Dress for the weather but also for the type of trail you will be running, and the length of time you’ll be out for.
The two most critical bits of kit for trail running are the correct shoes for the terrain and a well-fitting trail running backpack or 'vest’ to carry kit and emergency supplies.
Women often find it hard to get a backpack to fit well without it bouncing or rubbing. The women-specific Salomon Adv Skin 8 Set is designed to suit the female shape and has plenty of room to carry 1L of fluid, plus emergency kit and snacks. It also comes in different sizes from 5L up to 12L (in both men and women’s models), so is suitable for everything from short runs up to long adventures.
Footwear choice is largely personal preference but must be suitable for the type of terrain you’ll be running on, especially if running alone or in remote places. The Salomon Sense Ride 3 is a great first choice for multi-terrain trails and is also a good transition shoe if you are moving from road to trail, with road-running standards of comfort and soft cushioning.
2. Find your way
There are many mapping apps available for smart phones and GPS watches with navigation capabilities which enable you to download popular routes and follow them. For local trails this is ideal, but if you are going further afield or to more remote trails, it is best not to completely rely on technology. It is vital to learn how to self-navigate properly with a map and compass so you always have control of where you are on the trails and where you are going.
3. Fuel and hydrate right
Carry a soft flask which you can fill up with water once you run out
© Salomon
It is vital you are well fuelled when hitting the trails. Eating a carbohydrate-rich meal two to three hours before you run will ensure energy stores are stocked up. And if you’re on a long run (over 90 minutes), aim to consume between 30 and 60g of carbohydrate per hour while you’re on the go (e.g. a can of Red Bull, energy bars, chews or gels).
It is also important to make sure you carry enough fluid for the duration of your run. I always advise runners to fill one bottle with water and one with sports drink, containing carbohydrates and electrolytes). Salomon has recently introduced the XA Filter Cap (for soft flask with 42mm opening). Once you run out of water, you can refill it from streams or lakes as the filter-cap removes bacteria and protozoa, leaving it safe for you to drink on your run.
4. Prepare your body
Don’t just keep running. Strength training is an important aspect of preparing your body for the rigours of trail running, as it will help to improve your stability when running over uneven terrain. Build strength exercises into your plan twice a week. Consistency is key and the benefit is likely to be greater the longer you commit to the programme. Consulting a strength and conditioning coach will ensure you get a schedule individualised to you and will help you work on any weaknesses identified.
However you train, always incorporate a rest routine into your plan, as this will help support adaptation and keep you fresh for the training week ahead.
5. Stay safe
Let someone know when you're leaving and when you expect you'll be back
© Salomon
First and foremost, always make sure someone knows where you are going, what time you are leaving and when you expect to be back. Always carry a mobile phone with you. In the hills, you never know when the weather may change, so even if the weather looks good, always make sure you carry emergency kit. In my Salomon Advanced skin backpack, I always carry a lightweight waterproof layer (such as Salomon’s Lightning Race waterproof jacket), a hat and gloves and basic first aid kit.
6. Avoid injury
Most runners will have experienced niggles or injury at some point. There’s no blueprint for preventing it and no silver bullet to fix it when it happens, but you can take a few steps to help avoid getting injured in the first place. Most importantly, don’t ignore pain hoping it will just disappear. Listen to your body by resting it, and seek advice from a physiotherapist to help you manage any niggles before they become a serious problem.
Increasing your training load too much or too quickly increases the risk of injury. Build your mileage slowly and always ensure you have at least one complete rest day a week. Those that are prone to injury may consider not running on consecutive days. Cross-training is a good alternative and can be incorporated into your weekly training plan to complement your running.
7. Pick your battle
Before signing up to a race, look at the course elevation and conditions
© Salomon
Always do your homework before entering a race. Consider the distance, ascent profile and time of year. Trail running in the winter has significantly more challenges than in the summer, as does running over hilly terrain. Perhaps you’ve seen a race that you like the look of, as it's only 10km. The first thing you need to look at is the elevation. If it has 2,000ft of climbing and technical trails the whole way, it's going to be tough, even if the distance is short. If you are new to trail running, don’t run before you can walk! Train on the terrain you’ll be racing on and progressively build your confidence and strength – your performance will follow.
