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Well, it wasnt quite so simple.
Photos by Tunvarat Pruksachat, Julie N / EyeEm via Getty Images / Design by Amanda K Bailey
As a longtimebackpackingguide, I knew my way around the wilderness.
But when I started running, I found it challenging to navigate the trails at a faster pace.
I would tiptoe downhill, trying not to slip.
My brain couldnt process how people movedso quicklyover rocks and roots.
Turns out, there was more to trail running than simply bringing your normal running routine to technical terrain.
While trail running can seem intimidating, it definitely doesnt need to be.
Choose an easy trail, start with the gear you haveand then think about specifics.
If you dont have trail shoes, thats okay.
If you only have basketball shorts and a T-shirt from your kids football team, wear it!
As you begin to tackle more complex terrain, your smooth road running shoes may feel less stable.
Youll also want to consider the conditions in which youll be running when picking out a trail shoe.
If you run in the desert, youll want high breathability.
Youll need to get a shoe thats comfortable on your footwhatever that may be, Hobbs says.
Find that out before you invest in a pair.
Hobbs loves hydration vests that allow you to take two hydration bottles.
I fill one with water and the other with an electrolyte mix.
These running-specific vests come in multiple sizes and designs.
(Well break those down below!)
Ease into the trails.
Thats why its important to start slowly: Begin with shorter distances and smoother trails, says Hobbs.
So, from personal experience, dont be too hard on yourself if you have to walk!
Manage your pace expectations.
One of the biggest mental challenges of transitioning to trail running from road running is adjusting your expectations.
You should de-emphasize trying to run at a specific pace and run more intuitively instead.
Its a mentality switch, Warren says.
Focus on your perceived effort rather than your pace.
Know where youre going.
Go with that trail on repeat for a bit.
As you gain more confidence, youll want to branch off to other places.
Youll want to go longer or higher into the mountains.
Eventually, when you do set out on new trails, check that you have a map.
Map apps likeFootpath,AllTrails, andGaiaGPSprovide easy access to topographic maps right on your machine.
And be proactive tooyou dont want to be caught in an unfamiliar trail when your cell battery dies.
So a physical map is important along with the high-tech stuff.
Bring your phonefully chargedand put it on airplane mode so you dont lose charge, says Hobbs.
When youre running on trails, youll likely be farther from civilization than when youre on roads.
In two hours, you could be in a rainstorm.
Finally, tell someone your planned route and when you expect to be back.
For more adventurous excursions, a lot of people useSPOT trackersto communicate if things go wrong, says Warren.
If you frequently run alone out of cell reception, they can be a lifesaver.
Run with a buddy.
If you dont feel comfortable alone, find a buddy, Warren says.
Youll get a tour of your local trails and become part of a community.
Alternatively, you could join a trail-running race in your area.
Often, youll have opportunities to connect with other runners at events.
(Cross)Train for the terrain.
Trail running requires more agility and strength to handle the rugged terrain and mountainside slopes, Smith says.
For this reason, doingagility drillsandplyometric exercisesare especially helpful to get trail-ready.
Equally important yet often overlooked?
Strengthening your coreis helpful for both uphill and downhill balance, Hobbs says.
Ankle strength is another key difference between trails and roads, and its something you could hone too.
This is important because your footfalls are always changing based on the terrain.
All of your steps are going to be different.
Your feet wont always come down on a static surfaceits a lot more dynamic.
Hone your trail-running technique.
For trail running in general, think about two things: quick feet and high knees.
Deliberately lift up your knees and feet more than you might in road running, Smith says.
This will help you avoid catching a toe on a root or tripping on a rock.
Then come the two most intimidating parts of trail running: theuphillsand downhills.
Typically people will choose to use a shorter stride on the uphill, says Sharman.
Your body will pick what feels optimal.
If youre new to running down steep slopes, your brain kicks up the caution.
One tip thats helped me move faster on the downhills: planning my foot plantbeforeeach step to stay balanced.
If youre looking directly at your feet, youll move awkwardly and overanalyze your movements.
Instead, I scan the trail about 10 feet ahead to stay aware of upcoming obstacles.
I probably look two to three steps ahead, maybe four, says Hobbs.
As with any skill-based sport, you will see a gradual progression.
The first time on a trail, you may feel hopelessly bad, says Sharman.
On your second or third outing, you see immediate gains.
Then, you might begin pushing yourself to the edge of what you currently do.
Practice good trail etiquette.
Trail runners, like all trail users, should practiceLeave No Traceprinciples, Smith says.
You also want to check that that you take out all of your trash with you when you leave.
And we meanallof it.
Its calledplogging, or carrying a bag and picking up trash when youre jogging, says Hobbs.
Blasting music on the trail is also poor form.
And staying aware of your surroundings does more than just show good trail etiquette.
Youll avoid surprise encounters with wildlife when youre tuned into your environment.
Let yourself enjoy the rideer, run.
Trail running is an excellent form of exercise, but its also a fantastic way tospend time outdoors.
Stop as often as you want to.
You dont have to stop just to catch your breath, says Warren.
