Get into Trail Running: Tips and Training from the Ground Up

If we talk about fashionable sports, we can't fail to mention mountain running, popularly known as the "mountain race". trail running. This beautiful sport allows you to exercise in contact with nature, a feature that many runners appreciate.

However, running in the mountains is not the same as running on asphalt, as the technical characteristics vary. If you are thinking of leaving the asphalt to go through mud, forests and rocks, the following tips will help you.

Prepare before you start.

Before starting the practice of trail running at 100%, it is advisable to follow some guidelines, so that the activity is satisfactory.

• First of all have a medical check-up. It never hurts to be checked by an expert to make sure you are in good physical condition. In addition, the trail running is a sport with constant changes of pace, so the heart goes from zero to 100 in a few minutes.
• To monitor cardiovascular performance even better, it is recommended to purchase a heart rate monitor with corresponding activity watch. So, apart from taking care of your health, you will also be able to save the route and times of your activity thanks to the GPS. Once you have done this preliminary preparation, you will be ready to go running in the mountains.

Trail Running Training from Zero:

If you have never run in the mountains before, it is important that you start slowly, doing training sessions of less intensity and duration. You can start by alternating walking and running to adapt your body to the effort.

Increases progressively the volume and intensity of your workouts: As you gain endurance and confidence, you can increase the duration and intensity of your workouts.

Equipment suitable for mountain running

Choose specific trail running shoes with good traction and cushioning. Also, wear comfortable, breathable clothing that allows you to move easily. Also, don't forget to carry a mobile phone so that you can call for help in case of emergency.

• Firstly, the trail running shoes are essential to protect your feet and ensure grip on uneven and slippery terrain. It is recommended that you opt for specific trail running shoes, as they are designed to withstand the impacts and wear and tear of trail running.
• In addition, a trail running backpack is essential to carry everything you need during the race, such as water, food, warm clothes and a first aid kit. It is important to choose a backpack that fits your body well and has sufficient capacity for your needs.
• Finally, the hydration and nutrition is key to a good trail running performance. A water bottle or hydration pack will allow you to carry water with you and keep your body hydrated throughout the race. Carry enough water and energy foods to replenish your energy levels and avoid dehydration.

Dress appropriately.

Weather conditions in the mountains can be unpredictable, so it is almost obligatory to be prepared to face extreme cold or heat. Nowadays, all sportsmen and women practising activities in the mountains make use of the three-layer system. This system consists of keeping the body dry and at a good temperature by wearing three garments with different characteristics.

On the one hand, in summer or in sunny conditions, it is recommended to wear clothes with bright and cheerful colours, so that they serve to repel heat and do not absorb solar radiation. It is recommended to wear light, thin T-shirts for maximum breathability.

However, as mentioned above, weather conditions can change suddenly, so in summer it is also advisable to carry in your rucksack a waterproof jacket. Today, there are brands that make fully waterproof jackets that are very thin, lightweight, and very easy to carry.

On the other hand, in winter is when you have to be faithful to the three-layer system. The first layerThe T-shirt will wick away all the sweat and keep the body dry. The second layerThe main purpose of this jacket is to keep the body warm. The outermost layer keeps out rain and snow. However, wearing all three layers can be a little uncomfortable. Consequently, mid-layers are becoming more and more versatile. For the lower part, we always recommend netting. in the world of trail running. Thanks to its lightness, running is usually very comfortable.

To finish with the clothing section, it is worth mentioning the importance of accessories. In winter it is highly recommended the use of a hat and gloves to keep the whole body warm. In summerIt is recommended to wear a cap, and a pair of sunglasses to protect from the sun. Attention also needs to be paid to the choice of the socksThere are some specially designed for running. Their main virtue is that they dry quickly and protect the most sensitive parts of the feet, such as the toes and heel.

Choose the right footwear.

Even if you wear the best clothes, you should never forget that a person dresses from the feet. Choosing the right footwear for your activity is paramount.

• The first recommendation is that you don't always wear the same shoes, and that you have several models in your wardrobe. For example, when it rains, choose shoes with membranes Gore Tex to keep the foot dry.
• In summer, on the other hand, your feet will overheat because of the membrane. On the other hand, depending on the terrain on which you run, your footwear may vary.
• On technical and stony terrain, a more robust shoe with more cushioning is recommended. If you run on trails and meadows you can choose a lighter shoe with less protection.
• The sole also need to be considered when buying a pair of shoes. If the rubber of the sole is soft, the grip will be better, and the durability will be less. If the sole is harder, it will last longer. However, the market for running shoes has grown considerably, so you are sure to find your model.

Plan your routes

Before setting off, find out about the route you are going to do. It is important to know the distance, the gradient and the technical characteristics of the terrain in order to adapt your training.

Additional tips that will come in handy.

Running seems to be a simple and uncomplicated sport, but this is not the case. Running requires knowing the limits of one's body, and having a proper technique to perform the exercise. This is even more so when the exercise is done in the mountains on uneven and sometimes technically difficult terrain. If you are just starting out in trail running you are likely to make mistakes during the activity. However, if you want your run to be totally successful, remember to follow the tips below.

Spontaneity.

Never listen to those who say that running is boring, or that you will never achieve your goals. If running and being in contact with nature is what you enjoy the most, do it without further explanation. Remember that running is the simplest, cheapest and healthiest way to do sport. What's more, the trail allows you to enjoy unique landscapes, pure and clean air, and a environment that gives peace and tranquillity. While running you can have your moment of disconnection and inspiration. And when you finish running, and you get home sweaty and tired, the satisfaction will be incredible. You'd better try it!

Run in places close to your home.

If you live or work in a small town, it will be an advantage to get you started in the trail runningYou can access your favourite routes in two easy steps. Open your front door, and quickly get away from cars and roads and into the mountains. Plus, you won't have to take the car to go for a run.

Don't neglect your running technique.

You must optimise the performance of your running technique, i.e. we want it to be more efficient from a biodynamic point of view, so that we optimise the movement. On the other hand, we want to avoid injuries caused by poor technique. For this reason, from the beginning, we encourage you to take this aspect into account in your training and education.

In the following article we will expand on this in more detail. How to identify an effective running technique in trail running".

Go jogging with others.

In case you are not a lone wolf, it is recommended to go out in a group to run in the mountains. One of the reasons for this is entertainment. Training sessions are sure to be more enjoyable when you're chatting with your mates. Nowadays, more and more running clubs are organising running meetings. However, the most important reason is the security. In case of a fall, or if you get lost, being accompanied can be the cure.

Choose the right distance.

Finally, use your first training sessions to choose the pace and distance that suits you best. You may like to run fast over a short distance, doing an explosive activity. Or it may turn out that you like to run long distances in the mountains at a steady pace, enjoying the scenery. In case you like to compete, nowadays, you can find from popular races to professional races with a distance of five kilometres or races of more than one hundred kilometres.