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by Emily Batdorf April 19, 2023 6 min read
Looking for a new activity to get you outside as the weather warms up? Need something different to spice up your typical workouts? Want to feel like a kid again?
Enter trail running. The sport has gained a lot of popularity in recent years, with races, clubs, and festivals popping up all over the country.
Trail running can be as simple as jogging down unpaved park paths or as technical as scrambling through rocky terrain. Whatever your goals are, here are the basics you need to get started with trail running.
The benefits of trail running are plentiful. Think about it; the activity combines great physical exercise with all the goodness of spending time in nature. If you’re curious but not quite sold, here are some of the top benefits of trail running:
Ready to lace up and go? Below we dive into the minimal gear that you’ll want to consider before heading out to the trail.
One of the best things about trail running is how little gear you need to get started. Granted, the most important piece of gear — trail shoes — doesn’t come cheap. But a good pair of shoes will make all the difference, and it’s a relatively small price to pay for the joy of trail running.
Along with shoes, you’ll need food, water, and a way to carry your essentials.
While road-running shoes can work in a pinch — especially on flat, gravel paths in your local park, for example — trail running shoes are advantageous. They differ from road-running shoes in important ways and will make your run safer and more comfortable.
Trail runners differ from road-running shoes in two main areas: the sole (including the midsole and outsole)and the uppers.
While road shoes tend to be flexible, trail running shoes are stiffer to protect your foot from obstacles on the trail, like rocks and sticks. Trail running shoes also have bigger lugs, made from soft rubber, to claw into gravel and dirt and grip wet and muddy surfaces. You won’t find these big lugs on road shoes, though — the soft rubber wears down quickly on paved routes.
The uppers of trail-running shoes are a little different from your road runners, too. While your road-running shoes likely have lightweight, breathable uppers, trail shoes are built to sustain a more rugged environment. This means they might have reinforcements in areas that see a lot of wear (like the heel and toe), making them a little heavier — and more durable — than road shoes. Some trail shoes are also waterproof and won’t be as breathable. Choose a good pair of merino wool running socks to ensure your feet will be able to breathe.
Trail shoes come in a variety of categories from “light” to “rugged.” Basically, the more rugged the trails you run, the more rugged your shoes should be. There are also all sorts of options when it comes to waterproofing, cushioning, and drop. Choose what feels good, and get expert advice if you’re unsure.
When running any distance, hydration and nutrition are key.
Like with your shoe choice, the most practical hydration and food-carrying system depends on your goals and personal preferences.
First, decide if you need to carry food. For a shorter run, you might not need to — but as you increase your distance, you’ll want some snacks.
If you’re only carrying water, handheld bottles are a simple option. Designed to feel comfortable in your hand, they allow you to drink without taking a break. These are great if you have the opportunity to refill along the way since they can’t hold a ton of water. Handheld water bottles aren’t a great idea on trails that require any scrambling because your hands will be full.
Hydration belts are popular for distance runners and can hold multiple bottles — as well as compact snacks — in a slim, low-profile belt. They’re an excellent option if you are going a moderate distance without resupply, or on a long run with a chance to refill. Not everyone finds a running belt comfortable — if you’re one of those people, there’s still one more option.
Running hydration vests allow you to carry more water, more food, and even extras like layers, a mini first aid kit, your phone, keys, and a headlamp. This is the best option if you’re going on longer trail runs without the opportunity to resupply or if you don’t like wearing a hydration belt. In addition to carrying multiple water bottles, some vests have a sleeve for a hydration reservoir.
As we mentioned before, part of the beauty of trail running is that you don’t need much in terms of gear. But it’s helpful to know what clothes, tools, and gadgets you might want for certain situations.
Running isn’t rocket science, which is one of the reasons we love it. Trail running calls for a little bit of technique to keep you safe from falls and injury, but these tips are simple to practice, and you’ll get the hang of them quickly.
The first adjustment to make is to shorten your stride. Practice taking shorter, quicker strides when running on the trail. Shortening your stride will allow you to respond more quickly to obstacles like roots, rocks, and sticks.
Next, keep your gaze on the ground ahead of you. Though it can be tempting to look right at your feet, doing so could land you face-first into the trail. Practice looking ahead — about 10-15 feet in front of you — so you can see the oncoming obstacles and adjust your stride before it’s too late.
Lastly, keep your arms moving perpendicularly to your torso to keep up your momentum. On downhill or technical sections, put your elbows or arms out to help with balance.
Truly, no one is going to call you out if you need to walk for a bit. Trail running can get intense — steep hills, mountain passes, and creek crossings are all possibilities. On longer runs, uphills, and downhills, a little bit of walking might give you the boost you need to pick up your speed again.
Lace up your shoes and head to a local trail this weekend. You might find a sense of freedom and joy you’ve been looking for as you dash through the woods. Or, you might just find it’s a pleasant alternative to your usual road-running route. Regardless, you’ll enjoy a good workout and some fresh air.
What do you love about trail running? Let us know in the comments below, and tag us in your trailside photos with #cloudlinesocks.
Emily is a copywriter based in northern Michigan. She's happiest outdoors, whether she's hiking, skiing, paddling, or swimming. As a writer, she loves working with companies that inspire all people to get outside. When she's not writing or playing outdoors, you can find her cooking, reading, or hanging out with family and friends. Find more of her writing here.
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