Trail running can be an exhilarating adventure, especially for beginners. However, tackling this discipline requires adequate preparation to ensure an enjoyable and safe experience. This article is designed to guide newcomers to the world of trail running, covering the fundamentals of preparation. We will cover essential topics such as the right equipment, running techniques, physical training and nutrition. Whether your aim is to finish your first trail or simply to enjoy running in the great outdoors, this advice will help you lay the solid foundations needed for a successful and fulfilling trail running experience.
Contents
What is trail running?
Trail running is a form of running that takes place mainly on trails in the great outdoors, away from tarmac roads and towns. Unlike road running, trail running often involves running over a variety of terrain, such as mountains, forests or deserts, and generally involves significant changes in altitude, with climbs and descents. This discipline combines physical endurance, a love of nature and the ability to adapt to often technical and demanding terrain.
Trail training for beginners :
If you want to succeed in trail running, or at least have an enjoyable experience, you need to train. Demanding physically and technically, as well as mentally, trail running requires specific knowledge and practice.
Working on your stamina
Endurance is a key factor in trail running. This discipline not only requires you to run long distances, but also to cope with varied terrain and sometimes steep gradients. Working on endurance enables trail runners to maintain a consistent performance over long periods, which is crucial for success in races that can last several hours. A good level of endurance also helps to manage fatigue better, reduce the risk of injury and increase the body's ability to adapt to changes in terrain and altitude. By building up endurance, runners improve their ability to overcome the difficult sections of the course, while getting more out of their experience of nature.
It's also worth noting that fundamental endurance training allows you to increase the volume of running you do each week, as well as creating muscular and tendon adaptations to make you more resistant to exertion.
Muscular preparation
Strength training is crucial in trail running for several reasons. Firstly, it increases muscle strength and resilience, which are essential for tackling the rugged terrain and changes in altitude that are characteristic of trail running.
Secondly, a muscularly strong body helps to prevent injury, as well-trained muscles provide better support for the joints and absorb shock more effectively.
Thirdly, muscle strengthening improves balance and stability, enabling trail runners to navigate uneven surfaces more effectively.
Finally, stronger muscles mean better endurance and increased performance, making it easier to climb hills and descend slopes. So, incorporating regular muscle-strengthening training into your routine is essential for any trail runner who wants to improve his or her technique and overall stamina.
Working on technique: learning to go up and down
Running uphill and downhill requires a fairly specific technique. To improve your performance and limit the risk of falls or injury, it's important to learn how to run uphill and downhill on all types of terrain.
When it comes to running uphill, it's important to adopt a particular technique: running on the front of the foot, taking small steps. This is the most economical and effective way of running uphill.
When you first start practising, this technique is extremely unpleasant and puts a lot of strain on your calves. However, with muscle strengthening and practice, this climbing technique will become natural for you.
For downhill runs, it's important to go at your own pace. This is where the risk of injury is greatest. To run well downhill, you need a good stride rate. In other words, take several small steps. This will not only minimise the impact of the descent on your muscles and joints, but also make it easier to change direction.
Getting off well also requires a lot of anticipation. Try not to look directly at your feet. Focus on the trajectory you want to take by analysing the terrain.
Finally, in the technical downhill sections, relax your arms. These will help you keep your balance (just like when you're walking on a tightrope).
Equipment suitable for trail running
Having the right equipment is fundamental in trail running to guarantee both performance and safety. To begin with, there are 3 main types of equipment:
- Trail shoes
- Technical clothing
- Hydration bag
The trail shoesThey must offer good grip and support, and be specifically designed for the varied terrain encountered in trail running. They are essential to prevent slips and injuries.
Concerning the trail running textilesIt must be breathable, comfortable and adapted to climatic conditions, helping to maintain an ideal body temperature and protect against the elements.
Finally, the trail bagThe trail pack, which is practical for carrying water, food and safety equipment, must be lightweight, well-fitting and have enough compartments to provide easy access to essentials without compromising mobility. Choosing the right equipment improves the overall trail experience, combining comfort, functionality and safety.
Set yourself ambitious but reasonable targets
Setting goals for trail running is essential, especially for beginners. Setting clear, measured goals helps you to stay motivated and to focus your training effectively. In trail running, where the challenges can be both physical and mental, having goals helps you to measure your progress and feel accomplished with every step you take. For beginners, it's crucial that these goals are realistic and achievable to avoid frustration and the risk of injury. Starting with modest goals, such as finishing a small race or running regularly every week, can provide an excellent basis. Gradually, these goals can evolve towards longer distances or more technical terrain, as experience and fitness improve. Setting reasonable goals encourages healthy and lasting progress in sport, while increasing your self-confidence and enjoyment of running.
At what age can you start trail running?
Yes, trail running can be started at any age. This sport, like many other forms of running, is accessible and adaptable to different levels of fitness and experience. However, it is important for beginners, especially those who are older or have no previous running experience, to start gradually. It is advisable to consult a doctor before starting any new exercise programme, especially if you have any pre-existing health problems or specific concerns. Once medical approval has been obtained, it is essential to start slowly, gradually increasing distance and intensity, and concentrating on building a solid base of endurance and strength. With the right approach and the necessary precautions, trail running can be a rewarding and enjoyable activity for people of all ages.