Trail running is a fun sport, but technical too.
As a beginner, it’s easy to lose yourself in the excitement and forget to apply the golden rules, which, when repeated, can put you at risk of injuries.
But that’s why I’m writing this article: to point out 11 mistakes you’ve been constantly making and show you how to correct them so you can have a rewarding trail running journey.
Follow along.
- Running on a Strenuous Trail
A strenuous trail has many uneven surfaces and long, steep climbs. Running on such trails as a complete beginner can damage your muscles and joints.
As a start, look for mainly flat trails to give yourself time to enjoy and like the sport and to strengthen your muscles for moderate trails.
Related: 6 Easy Ways to Find Trail Running Routes Near You
2. Not Warming Up
Because of the rugged ground, injuries like muscle rips, tears, and twists are very common when running outside. However, warming up helps prevent these injuries.
When you warm up, your body temperature increases, causing your joints to loosen up. Blood vessels open up, increasing the blood supply to the muscles. The blood releases oxygen, which becomes energy for the body and muscles.
Energy equals running efficiency.
Related: 6 Gentle Warmup and Cool Down Stretches for New Runners
3. Starting Too Fast
Starting a run too fast can be harmful because your body is not entirely warmed up.
Instead, start by slow jogging to give your muscles time to fully charge up so they can carry you through even the most technical parts of the trail.
You will know when you have fully warmed up because your legs will feel lighter, and the run will be easier.
4. Not Keeping Your Eyes on the Trail
Trails are filled with obstacles. They could be a fallen tree or log that crosses the trail, tree roots that have spread on the trail, or rocks.
Therefore, as captivating as running in nature can be, watch your trail by looking three meters ahead.
Related: How to Run Trails Without Tripping and Falling
5. Overstriding on Uphills
Uphills are a great strength training tool for running. Therefore, to run hills without stopping, you want to ensure you’re not overstriding.
If your heel lands on the ground first when running, then you’re overstriding.
Take short strides to land on your midfoot instead.
6. Running in a Flat Shoe
In 2019, I went for a modeling audition and didn’t cut. Their reason was that I was not skinny enough.
I was so frustrated and desperately wanted to lose weight, so I started running in whatever shoe I could find in my closet: rubbers.
I ran the first week but had lots of strain on my ankles and feet.
Before the second week could end, I stepped on a sharp rock and hurt my foot so severely that I had to see a doctor and take a two-week break to heal.
From experience, buy a running shoe, and one with a thick midsole to protect your feet from the impact of the trail’s roughness.
7. Not Wearing Socks
Putting on socks when running outside prevents small stones from getting in your feet, so wear socks taller than ankle socks.
Also, let the socks be thin or lightweight, as thick ones can cause blisters due to the heat produced by your feet when running.
8. Not Strength Training
Strength training builds healthy muscles and joints, enabling trail runners to withstand the harshness of the trails’ descents and ascents.
It also lowers the risk of common trail running injuries, such as muscle pulls, ankle sprains, runners’ knees, and shin splints.
Muscle strength also improves running endurance, posture, and, eventually, your running performance.
Good strength training exercises for beginner runners are squats, lunges, planks, and mountain climbers.
9. Not Stretching After Running
Due to constant striding on a rough terrain, trail runners may experience muscle tightness or stiffness.
Therefore, it is important to always stretch after a run to increase your body’s flexibility, mobility, and range of motion.
Check out this article for simple cooling-down stretches.
10. Ignoring Cross Training
Cross-training involves mixing your running routine with aerobic exercises like HIIT workouts, swimming, cycling, hiking, walking, and Zumba.
This helps rest your running muscles and work on other body muscles.
11. Focusing on Your Pace
There are two reasons why you should ignore your pace when running trails.
- First, the uneven ground means you’ll go slower than road running.
- Second, unless you’re a competitive trail runner, trail running is less about pace and more about enjoying being outside in nature.
So, run at a pace that feels good with your body.
Now I’d like to hear from you.
What mistakes did you make as a first-time trail runner?
Please comment in the comment box below to help other beginners.
Read This Next
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How to Run Trails Without Tripping and Falling
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