Tips for first time doing a trail run

alifr
alifr Posts: 2 Member
in Fitness and Exercise
Hi,

I'm doing my first trail run tomorrow (10K).
I've done lots of runs before, but this is the first trail run.

Any tips?

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    Don't trip.
  • lawkat
    lawkat Posts: 538 Member
    Take it slow. Take some water. Don't get distracted. Hills can be tricky, go slow depending on the grade of the hill. I never listen to music because I like to take in nature and since there are fewer people around, more aware of my surroundings compared to my regular runs.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Be ok with a slower pace. Don't wear headphones, or only wear them in one ear (you need to pay attention to not breaking an ankle). Hopefully if its technical, you have trail shoes.
  • aarar
    aarar Posts: 684 Member
    Your pace will likely be slower than road running, that's normal. You also have to pay more attention to where you're stepping.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Learn what risks to take relative to your speed, as in, if you're in the back of the pack there's no sense in flying down a steep hill or trying to leap a creek crossing. Also know when to walk. I've power-hiked up hills at the same rate as a person next to me "running" up the thing wheezing. If someone wants to pass, don't be a prick and just let them pass.
  • smarionette
    smarionette Posts: 260 Member
    Know your limits in regards to footing. On the roads my husband is much faster than I am, but on the trails I leave him behind as I'm more sure footed and he has past injuries that endanger his footing. Walk down any hills with loose gravel/stones unless you are ABSOLUTELY sure of your footing. If you plan on doing many of these runs learn to fall, because it will happen.
  • Raclex
    Raclex Posts: 238
    Learn what risks to take relative to your speed, as in, if you're in the back of the pack there's no sense in flying down a steep hill or trying to leap a creek crossing. Also know when to walk. I've power-hiked up hills at the same rate as a person next to me "running" up the thing wheezing. If someone wants to pass, don't be a prick and just let them pass.

    ^This! And also, take it easy because I find that at the start of the race, I'm all gung-ho (out of the starting box, energy of other racers, loud music, spectators, etc.) but end-up tiring out by km 3-4. lastly, keep your ears 'open' for runners that want to pass. They'll usually call-out a heads-up.

    Get some good shoes, with good traction.

    *Edited for the shoe advice.
  • pobalita
    pobalita Posts: 741 Member
    Expect your time to be slower than your road race time.

    Practice proper passing etiquette - let someone know if you want to pass and move aside for others who want to pass you.

    It's ok and expected to walk up hills.

    This might not be necessary for a 10K, but you should carry some food and drink and a cell phone. A lot of trail runs have way fewer aid stations than road runs and you may have to take care of yourself.

    Good luck on the run.
  • GillianMcK
    GillianMcK Posts: 401 Member
    You'll be slower, it's more physically and mentally tiring that road running, but I much prefer it.
    Take it easy over the rough parts for quite a few runs, let your joints learn to constantly move with the terrain, I came across an article a while ago that was talking about trail running (done at a suitable speed for the terrain) actually helps strengthen the ankles because the tiny connective tissues are constantly moving, but at the same time done at the a speed not suitable can cause much worse injuries!!
    Also expect to start looking at the obstacle runs as well!!!
  • kshadows
    kshadows Posts: 1,315 Member
    Ill also be running my first trail run (10k) this year...so subbing for advice!

    How exactly do you let someone know you want to pass them? (Not that I'm expecting to pass many people...)
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Ill also be running my first trail run (10k) this year...so subbing for advice!

    How exactly do you let someone know you want to pass them? (Not that I'm expecting to pass many people...)

    "On your left." If it's a singletrack, you might have to step aside into the sh1t to let someone by. I typically won't pass in singletrack unless it looks like it goes on forever. I'll just draft for a little bit and then slingshot myself around the person at the first opening or corner.
  • saskie78
    saskie78 Posts: 237 Member
    On your left is a good passing signal. Or, you can be a jerk and breathe down their neck until there's a an opening :)

    Seriously, though, when roadrunners hop into a trail race, they tend to not give folks personal space. Leave some space between yourself and the person in front of you. Otherwise, if they go down (or stop or slow suddenly), you may well be going with them!

    Have fun!
  • ShibaEars
    ShibaEars Posts: 3,928 Member
    Wear shoes you know are comfortable and that work for you!

    I did my first 10k trail run in July, wearing new shoes (I know, dumb move) and ended up with a foot injury, so I haven't really run since then. :grumble:

    ETA: I ran regularly before, but on a smooth track surface, so suddenly going to the uneven terrain caused the injury. Perhaps you are smarter than me, and did some training on trails? :laugh:
  • mojohowitz
    mojohowitz Posts: 900 Member
    Go slower than you think you should when going down hill.

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