Six (PLUS!) Tips for Getting Started in Trail Running

Plus resources for local trail running groups and events in the Triangle!

Trail running has never been more popular. And I’m not exaggerating or making big declarative statements just because I love the sport! (Though I reserve the right to wax poetic and passionate about trail running!) Trail running and ultra running have seen explosive growth — in the last 23 years participation in ultramarathons increased by 1676% (from 34,401 to 611,098 yearly participants), and in just the last 10 years there’s been a 345% increase (from 137,234 to 611,098 yearly participants) (source: Paul Ronto and Vania Nikolova, The State of Ultra Running 2020). As the researchers themselves said, “There have never been more ultra runners.”

And with a running boom associated with the pandemic (28% of current runners reported that they started running during the pandemic! - Source) and with outdoor exercise such as running, hiking, cycling, and climbing topping the list of popular fitness trends for 2021 (source), it makes sense that we are seeing huge interest in trail running this summer.

And if you are one of those runners who feels beckoned by beautiful summer days and enticing trails, but you’re just not sure how to get started — well, read on, my friend! I recently surveyed friends and followers on Instagram to get their feedback on some of the most helpful advice they’ve received, their favorite trail memories, and what they want to learn about more, and compiled this list of some top tips for getting started in trail running!

1) Don’t worry about pace

Seriously, don’t worry about it! Stop looking at your watch! It’s probably wrong anyways — all those switchbacks and trees are messing with the GPS signal so even if you are sneaking a peek at your watch, the live data most likely isn’t accurate. And even if the data were accurate, you are suddenly covering so much more difficult terrain, going left right up down over under obstacles that you never encountered while road running. So stop worrying about your watch or your pace or how fast you are — look up, enjoy the view, and have fun!

2) Everybody walks

Let me say this one more time just in case you missed it — EVERYBODY WALKS! Back-of-the-packers, front-of-the-packers, mid-packers, interval-ers — yep, even elites do it sometimes. Everybody walks. We do it because trail running is hard. We do it because we want to enjoy the scenery or admire a flower or we caught sight of a deer in the underbrush. We do it because sometimes it’s faster to walk up a hill and have fresh legs for the flats and downhills than to burn out our legs running uphill. Everybody walks, so savor that moment and save your legs and don’t feel stressed if you take a walk break (or several).

3) Get some good trail shoes and carry water

In general, I advocate for running that is accessible to everyone — you don’t need to buy a fancy watch or sign up for big races or have a whole dresser full of running gear (*guilty*) to be a runner. But if it’s financially feasible for you, I recommend investing in a good pair of trail shoes. And I recommend getting fitted for those trail shoes at your local running store or outdoor gear store — a good salesperson will take in account your gait, mileage, the types of trails you’re running, and other factors to help match you with your dream shoe. Of course, if you’re just getting started in trail running or you’re mostly running nontechnical or lightly technical trails then absolutely you can start by using your road running shoes; they’ll get the job done. But as you do more trail running you may find that you’re slipping around on the trail or you’re stubbing your toe on rocks or you need more cushioning or different cushioning. The right trail shoe can help a lot: they tend to have more aggressive tread to help you grip uneven terrain, a toe guard to protect your toes, and they may have a rock plate and/or extra cushioning to help protect the soles of your feet. (Trust me, it’s not fun to land hard on a sharp rock in the middle of a trail run, ow)

The other bit of gear can be super simple, but if you’re going for longer runs then I recommend carrying water. It can be a challenge if you are used to not carrying water for five miles on roads, but suddenly you’re running five miles on trails and getting parched because it just takes longer to run trails (see tip #1). Hence the great category of invention that is all things related to carrying water! You can start with something as simple as a plastic water bottle — it’s a little inconvenient and a lot unsustainable, but it’s darned cheap and as long as you carry it with you and don’t litter then it gets the job done. Beyond that there’s a whole world of handheld, belt, and vest options for carrying water. We’ll save all those details for a later post, but you can usually get something that fits your needs and preferences with the help of someone at your local running or outdoor shop.

4) Pick up your feet

You know those quick feet drills that people do at sports camps? The ones where they run forward and sideways over ladders and low colorful hurdles? Yep, think about that when you’re getting ready to get on the trail. Quick feet. Short steps. Pick up your feet. There are lots of roots and rocks and hidden things that will just seem to jump out of the ground to grab your feet, and it helps to make a conscious effort to pick up your feet, shorten your stride, and keep your cadence up to help you glide over the obstacles.

5) Look down the trail

It might feel counterintuitive — especially to those who are newer to trails — but don’t stare at your feet while you run. Scan ahead down the trail, looking ahead six feet to fifteen feet. Relax your upper body and keep your head neutral and pick your line. It gives you more time to react to upcoming obstacles and let your feet know what to do. If you’re nervous, go back to tips #1 and #2 — don’t worry about your pace and slow down or walk. As you tackle more trails and different terrain you’ll get quicker at picking your line and you’ll feel comfortable looking farther ahead.

6) You will probably fall

But even if you shorten your stride, scan the trail, pick up your feet, and have quick turnover…at some point you will probably fall. But here’s the good news: You will probably be alright. You’ll probably brush off a little bit of dirt or maybe some blood. And just like when you were a kid and you fell and skinned your knees, you’ll get right back up and keep running.

BONUS TIP! Embrace the trail community

Besides the whole “being out in nature” and “epic scenery” and “the thrill of running on trails” one of the best parts of trail running is the trail community. A lot of the trail races have this fun festive vibe with many of the participants camping close to the race, but even if you don’t want to race there are usually trail running groups and meet-ups and other opportunities near you. Plus it’s always fun to share the experience of trail running with someone and it’s a great way to learn about local trails in your area!

If you’re local to the Triangle, NC, check out:

• Trail Sisters Raleigh-Durham or Trail Sisters Chapel Hill — these are two chapters of the national Trail Sisters organization, which is dedicated to increasing womxn’s participation and opportunity in trail running and hiking through inspiration, education and empowerment

  • Not local to the Triangle? Check out the national Trail Sisters website to see if there’s a TS group local to you!

• Fleet Feet Carrboro/Durham’s Trail Training Program — want to get started on trails? Want to train for a summer or fall trail race with a local group? Or do you want to take your trail running to the next level by picking up new techniques and detailed advice? Check out the Fleet Feet Carrboro/Durham Trail Training Program starting on June 8! (Pssst! I’ll be there as a mentor and I’m so excited to run with you all!)

• Trail Run with On Running Trail Shoe Demo — 10am at Carolina North, come try a demo pair of On Running trail shoes! Register for the event here!

• Triangle Area Womxn’s Trail and Ultra Running — If you’re on Facebook and looking to connect with other like-minded trail runners centered on the experiences of women, then check out this group!

• Carolina Godiva Track Club — Yeah, they’ve got the word “track” in their name, but they’re a lively bunch who don’t limit themselves to just that flat oval track! With a large membership and regular group runs at Umstead and Duke Forest you can find some trail friends there!

• Bull City Running Co Trail Run Sundays — If you’re looking for a weekly trail run meetup but want to explore different trails around the Triangle, Bull City Running is doing Trail Run Sundays!

Are you a trail runner, or are you thinking about trying trail running this summer? Let me know in the comments, and if you’re local to the Triangle I hope to see you out there!