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Editor’s Note: This is a guest post from Doug Hay<\/a>.<\/em><\/p>\n Running is the most primal of sports. Just you, your legs, and the distance they can cover.<\/p>\n For many, it\u2019s that simplicity that draws them in.<\/p>\n When we strip away the smooth roadways, bike paths, and wide sidewalks, we\u2019re left with something even more fundamental, simple, grounding: trail running.<\/b><\/p>\n Trail running brings us back to the most basic of pleasures — moving quickly through the woods, over roots, rocks, and downed trees. It\u2019s the adrenaline we once got from being chased, or from being on the other side and doing the hunting<\/a>. And it\u2019s the pleasure we found as children playing in the trees and splashing through mud puddles.<\/p>\n We run roads because they are convenient and offer an easy surface for a good workout. Trail running can be about ease and exercise as well, but it can also offer a path back to nature<\/a> not found on a city street.<\/p>\n As John Muir once said, \u201cThe clearest way into the Universe is through a forest wilderness.\u201d<\/p>\n And as more runners find the appeal in getting off the road and away from traffic, the sport has been growing in popularity. Trail races from 5ks to marathons are popping up in all sorts of communities. More and more people are pushing themselves in new ways by training for trail ultramarathons, and embracing the natural challenges we find in the wild.<\/p>\n There are countless reasons to try out trail running, and whether it\u2019s for the thrill of the challenge, to fight against the growing nature deprivation disorder<\/a>, or just for the joy of the workout that gets you motivated enough to try out trail running, it\u2019ll be worth it.<\/p>\n Unfortunately, trails intimidate a lot of runners who are accustomed to the road. Here\u2019s everything you\u2019ll need to know before hitting the dirt.<\/p>\n You don\u2019t have to live in Boulder, Colorado or Park City, Utah to enjoy trail running.<\/p>\n I live in the heart of Washington, D.C., and with just a 5-minute jog for a warm-up, I can access nearly 15 miles of dirt singletrack (term used for a narrow hiking trail, only wide enough for one person) or horse trail, all without leaving the city limits. Trails are all around us, you just need to know where to look.<\/p>\n Start by checking hiking website like AllTrails.com<\/a>. Popular hiking trails often lead you to some of the best running trails in your area.<\/p>\n Local county and state parks are also great resources for beginner trail runners. Even smaller parks often have a trail system perfect for a quick run through the woods. Don\u2019t rule any park out before searching for its trails.<\/p>\n And of course larger national forests and parks are filled with good running trails. From desert paths to mountain scrambles, national parks are a trail runner\u2019s playground. In popular parks you get the added bonus of that badass feeling that comes after blazing past hikers struggling up the same trail.<\/p>\n Most communities also have some sort of trail running club. Search and ask around, and you\u2019re bound to find other trail-loving runners. Easily the best way to discover trails in your area is from others who already know them.<\/p>\n Depending on the type of trail and terrain you are running, trail running can be very different than running on the road. These might sound like no-brainers to some, but here\u2019s what I mean:<\/p>\n For many, it\u2019s these challenges that keep them from even trying out the trail. And for first-time trail runners, the unsure footing can be frustrating as all get-out, but with a few adjustments to your running technique, you can tap that primal spirit and take on even the most technical of trails.<\/p>\n Slow down. <\/b>The biggest mistake new trail runners make is trying to run at the same pace as they do on pavement. Time and pace on the road should never be compared to your time and pace on the trail.<\/p>\n Trail running means running with a different focus and a different form. When going out on the trail, adjust your speed to what feels comfortable and appropriate for that particular outing. Even if you aren\u2019t moving as quickly, you\u2019re still using the same amount of energy, if not more. Trying to keep a road pace can send your heart rate through the roof and cause major bonking<\/a>. And nobody likes a major bonking.<\/p>\n Start by running a set amount of time instead of mileage.<\/b> If you planned to run 5 miles, consider running for 45 or 50 minutes. That way you won\u2019t be killing yourself just to get in the mileage.<\/p>\n Lift your feet. <\/b>Don\u2019t fault me for being obvious here, but trails can be very rocky and technical. That is probably the biggest adjustment for new trail runners.<\/p>\n We are often so used to running on smooth roads that we find it incredibly difficult to stay upright on bumpy singletrack. Teach yourself how to lift your feet and prepare for the different terrain.<\/p>\n I\u2019ve learned this lesson the hard way, having fallen dozens of times on rocky trails. Bruises, cuts, wounds, and twisted ankles have all come from me not lifting my feet properly. That\u2019s expected, and maybe even part of the fun. But by slowing down and lifting your feet, staying upright will be much less of a concern.<\/p>\n The good news is that the more time you spend on the trail, the less you\u2019ll end up falling. As with anything else, we get better, and learning how to handle technical sections of trail comes with mileage.<\/p>\n Don\u2019t be afraid to hike. <\/b>I know, walking when you should be running? Lame.<\/p>\n Not so much with trail running. Because the trails are often much steeper, it can be more efficient to walk rather than run up a section of trail. Following certain cues like erratic breathing, major leg burning, or when the terrain dictates that it\u2019s just as fast to hike as it is to run, you should be hiking.<\/p>\n When hiking instead of running, find a comfortable effort that lowers the heart rate but continues to push the pace, and avoid eating and drinking when climbing a hill in order to regulate your breath.<\/p>\n Hiking or walking on the trail isn\u2019t a sign of weakness. Even the toughest of elite trail runners hike when it\u2019s more efficient.<\/p>\n Let yourself get dirty. <\/b>Trails are often muddy and wet. Instead of slowing down to tip-toe around a puddle or stream, embrace it. Charge through. Your shoes will dry, and with good socks, blisters shouldn\u2019t be much of an issue.<\/p>\n Trying to stay clean by prancing around the mud will end up frustrating you more than anything else. Embrace all that the trail has to offer. It\u2019s just part of the fun. After all, people pay good money to get muddy and run over obstacles. Trail running lets you do that for free.<\/p>\n Pay attention. <\/b>With beautiful views, interesting trees, and frolicking animals all around you, it can be difficult to pay attention to the ground in front of you. But looking up at a tree or down at your GPS for longer than a quick glance may result in a mouth full of dirt, and dirt isn\u2019t the most efficient way to get your fuel.<\/p>\n Survey the ground in front of you as you\u2019re running in order to prepare for each stride. Split-second footing decisions could mean the difference between a rolled ankle or a clean run.<\/p>\n Same goes for when you\u2019re running with others. Keep your distance from the runners in front and behind you so that each runner can properly prepare for the terrain. You don\u2019t want to be the guy who takes down your friend because you were busy checking out a Hairy Woodpecker<\/a> (you know, the bird, commonly found on the East Coast).<\/p>\n Trail running doesn\u2019t automatically mean danger, but any time you\u2019re in the woods, especially when you\u2019re moving quickly, danger can arise. Take caution when going on a trail run. Your body, and your family, will appreciate it.<\/p>\n Here are a few tips to follow before hitting the trails:<\/p>\n Chances are nothing will happen, but it is much better to be safe than sorry.<\/p>\n You don\u2019t necessarily need new gear for trail running. Runners cross over between paved paths and dirt trails all the time without switching out a thing. But if you\u2019re planning to spend a lot of time on the trail, here are a few pieces of gear worth investing in:<\/p>\nFind Trails Near You<\/b><\/h3>\n
Trail Running Basics<\/b><\/h3>\n
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Safety Tips for Trail Runners<\/b><\/h3>\n
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Trail Running Gear<\/b><\/h3>\n