A Trail Running Guide for Beginners: What to Know Before You Start

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Trail running is more than just a fitness activity. It is also a means for self-discovery, nature exploration, and social connection.

For someone starting, it is more challenging than road running because of the rugged, muddy, rocky, and dirt paths. However, it’s also more fun.

I thought I would apply my basic road running knowledge when I began trail running. I was wrong.

So, from experience, here are 5 essential trail running beginner tips and tricks.

Find an Easy Trail

Since you’re only beginning, choose an easy or moderate trail that you will enjoy running and want to return. In a city like Nairobi, terrains in the arboretum or central park are a good start.

Short off-road flat routes close to your home are also a good choice.

2. Know Your Running Trail

Running feels better if you’re familiar with the route. Therefore, before your running day, do a reconnaissance visit as preparation. This will prevent you from going off the trail and getting lost during the run.

You can also choose a local trail you already know and use it as a building point.

3. Always Hydrate Before Leaving the House

Especially if you’re running in the morning. Considering you haven’t drunk water for 8 hours, a glass or two some minutes before your run can significantly help.

Hydrating prerun also boosts your body’s oxygen, which provides energy to crush those trails.

4. Prepare Your Running Gear

Spoiler alert. Trail running is a fun sport, but it also risks injuries. You can easily slide on downhills, step on sharp rocks, twist your ankles, or miss your steps and fall.

Hence, how do you trail run without injury?

While you cannot predict injury, you can prevent it. Here’s how:

i. Buy trail running shoes

Imagine running on a rugged terrain in regular road-running shoes. Even the thought of it feels painful. So, when buying trail running shoes, look for these features.

Are lightweight to help you stride comfortably
Have soles with treads/lugs to offer grip on soft soil
Have a thick midsole to cushion your feet from sharp objects/rocks.

ii. Choose proper clothes

Trail running clothes are the same as road running clothes: shorts or tights, a T-shirt, a beanie or cap, gloves, socks, and a sports bra for the ladies.

However, for more comfort, opt for running clothes with these features:

Ankle-length tights and a long-sleeved base layer. This will protect your legs and arms from possible twig scratches.
Polyester or nylon fabric as they are light and non-absorbent, thus quick to dry up from sweat.
Socks that are longer than ankle socks to prevent small stones from getting into your feet and shoes.
Also, ensure the socks are lightweight to avoid excess heat in your feet, which can cause chafing.
A sports bra with cups to support your boobs and prevent them from bouncing, which can cause underboob irritation.

This is under-boob chafing. It’s super painful. So please, girl, to start running, buy a sports bra.

If you have big boobs, buy a high-impact sports bra (it has extra support).

iii. Hydration Belt Bag

Thanks to this invention, runners no longer have to carry water bottles and running gels in their hands, especially on long runs.

In Kenya, find it in Jumia or Kilimall. Choose one that fits tightly to limit movement when running.

iv. Running App or Watch

Watches are vital for any run to tell the time. You can also download a running app on your phone to record your distance and pace.

Tracking your running results motivates you and allows you to monitor your progress and identify areas of improvement.

5. Slowly is the Best Pace

Trail running is not about comparing your pace to other runners.

It’s about you—breaking your barriers, defeating your limits, and inspiring people. So, whether you run, jog, walk, or power hike, all are different ways of running trails.

Also, scan your running route by constantly looking down 10 to 15 feet away to avoid tripping over obstacles, and always swing your arms for balance and relaxation.