So you want to start trail running and are in search of some trail running tips? YAY! Portland, Oregon trail running is spectacular. I always get excited when hearing that more people are interested in taking their miles onto the trails. For many of us, this is an ideal time for solitude and getting away from the crowds if we can do so safely. Having been a trail runner for a few years now after transitioning over from the roads, I’ve got a few trail running tips for ya 🙂
1. Slow down.
Get used to the slower pace – and yes, even walking! Much of trail running turns out to be hiking and moving more slowly, especially uphill. Forgo pace expectations and go more by feel. As a running Coach, I am frequently programming the slower pace and it really pays off.
2. Pack and prepare!
Be sure to bring water and fuel with you — whether in your pockets, a handheld bottle, hydration vest, or belt. Especially when you’re out for a while (1.5-2 hours or more, you will likely need some fuel. Two of my favorites are Spring Energy Gels and Trail Butter 🙂
3. Map it out.
Many times you may not have service when in the forest or out on remote trails, so be sure to tell others where you’ll be and bring a friend, map, and/or compass with you. Alpenflo is a great resource for navigation courses and more. It’s also important to know trail etiquette and how to protect the trails. I’d say this goes along with trail community, too.
4. Strength train!
Trail running is not adequate in itself, and requires lateral movement, higher levels of muscle strength and endurance to get our bodies up and down those hills. I am a Strength and Conditioning Coach and Running Coach at Evolution Healthcare and Fitness if you’re looking for a customized program or one to add into your routine.
5. Get involved in the community.
Whether it’s bringing a friend or two to run with, joining a running group, doing trail work, or volunteering at a race, one of the most rewarding parts of trail running is to get involved in the community. A few of my favorites include GoBeyondRacing, Trail Sisters, and Trail Running Film Fest. Having a community also makes it so much more rewarding!
There you have it — 5 beginner trail running tips! This all said, be sure to prioritize safety, stop to enjoy nature, and remember what it’s all about 🙂 Happy Trails!
Author: Megan Flanagan
Megan is a Running Coach and Personal Trainer at Evolution Healthcare and Fitness. She is a graduate of the University of Minnesota where she competed in Steeplechase and Cross Country. She holds a Masters in Public Health (MPH) and is a certified Personal Trainer, Running Coach, 200 hour registered Yoga teacher, and a Precision Nutrition Coach. You can find her training athletes and coaching group classes at Evolution Healthcare and Fitness. Megan specializes in working with runners and obstacle course athletes and has worked with individuals of all levels and ages. She is the founder of Strong Runner Chicks, which can be found here: http://www.strongrunnerchicks.com
