6 tips for starting out on the trail
For beginners

Are you looking for new sensations by trying trail running but don't know where to start?
This article is for you!

We're going to give you our advice for beginners to trail running, but first it's important to know what trail running really is.
It's the principle of alternating phases of walking and running, usually in the mountains, with varying degrees of positive and negative gradients.
If you're dynamic and in search of space, this is the perfect sport for you!

What makes trail running different from hiking is that it has a performance and "race" aspect, whereas hiking is a calmer sport, so you can take your time more!

What's the difference between trail running and running?
 

Trail running is a form of running that takes place on mountain trails or in rugged environments such as forests. The paths are sometimes rough and technical, with obstacles such as roots, rocks and streams. In addition, trail running often requires greater effort management, as the terrain is varied.

Running, on the other hand, is more akin to running, as it is practised on flatter or slightly inclined terrain in town or country, such as cycle paths, dirt tracks or parks.
Both sports require endurance.

Trail running has become a trend in recent years. It's THE dynamic sport that attracts people who want to challenge themselves and get as close as possible to natural scenery.
However, before embarking on a trail course, it's important to take things step by step and read these tips to make sure you don't end up being put off by this all-round technical sport !

If the question is: can anyone do trail running?

The answer is, of course, yes.
Anyone can do trail running, but the difficulty and intensity of this sport depends on each person's level of fitness, experience and individual ability.
Although technically anyone can do trail running, it's important to start gradually and prepare properly to get the most out of this activity while avoiding injury!
That's right... you can't do the Ultra Trail in the blink of an eye.

What is the recommended distance and speed for a first trail?

The recommended distance for your first trail depends on a number of factors, such as your level of fitness, your running experience and the difficulty of the route. It's important to start with a distance that's suited to your current abilities, to avoid injuring yourself or exhausting yourself quickly. Remember, don't set your goals too high - enjoyment comes first!

For beginners, we recommend starting with relatively short distances, around 5 to 10 km. This will allow you to gradually get used to running on mountainous or hilly terrain and to familiarise yourself with the specific characteristics of this sport, such as climbing up and down steep slopes, natural obstacles, etc...

It's also important to take the gradient into account when choosing the distance for your first trail. Routes with a significant difference in altitude can be more difficult, even over a relatively short distance.

To sum up, for a first trail run, it is advisable to choose a distance that is suited to your level of fitness and your running experience, avoiding distances that are too long or difficult.
As far as speed is concerned, it's advisable to run at between 7 and 11 km/h. If you have a connected GPS watch, it will be able to tell you both the kilometres you've run and your pace.

What is the ideal age to start trail running?

The great thing is that you can start trail running at any age, as long as you feel fit !
The ideal age to start trail running depends mainly on you, your level of physical development and your physical condition. Children can start running on flat, relatively flat terrain from the age of 5, but it's important not to push them too far or too fast. It's advisable to start with short distances and gradually increase them according to their level of fitness and experience. Teenagers and adults can start trail running at any age, as long as they are in good health and prepare properly before the effort with daily preparation and stretching.

We offer trails for all levels of difficulty: click here.

Is trail running bad for the knees?

Trail running, like any other physical activity, can be good for your health and general well-being. However, running over rough and technical terrain can put extra pressure on knee joints, which can lead to pain or injury if the activity is not adapted to your actual physical condition.
There is no case-by-case answer to the question of whether trail running is bad for the knees, as it depends on many individual factors such as muscle strength, flexibility, running technique and muscle fragility, which may or may not lead to injury.
Wearing good trail shoes, with good cushioning and grip, can also help reduce pressure on knees and other joints.
Finally, natural running or 0-drop running, i.e. ensuring that you have the same amount of cushioning in the heels and toes, will help you avoid fatigue and preserve your joints !

Here are our 6 tips for starting trail running as a beginner. Are you ready?

Don't push yourself too hard on your first few outings:

The first few outings are never easy. Are you short of breath and perhaps stumbling?

Don't worry, it's perfectly normal. Improvement will come with training - all great sportsmen and women have been there!
The important thing is to build up gradually over the duration of your outings and the difficulty of the route you take.

Don't start straight away with big hills and long outings; the aim of the first attempts is to start working on your endurance and, above all, your support.

As you progress, you'll see for yourself when it's the right time to increase your objectives and change the type of terrain. No one can say that but you!

The key to good performance lies first and foremost inside your body...

You need to develop habits that are good for your body and your organism before you start, especially as trail running is a very demanding physical activity!

If your body isn't well nourished, it will have trouble keeping up...

• Stay hydrated: hydration is vital for your body, and you need to drink throughout your run. If you don't feel like it, force yourself...! Pay particular attention to the weather conditions and the duration of your run, and adjust the amount of water you drink accordingly. For practicality's sake, there are lightweight hydration bags that are easy to carry in your rucksack!
• Eat carbohydrates: these are the main sources of energy for trail runners. You know, the famous phrase "5 fruit and vegetables a day" - now's the time! Wholemeal bread, pasta and rice are also welcome in the shopping basket!
• Don't be afraid of putting on weight, eat proteins and fats: good fats are important for the body, providing lots of energy and helping to maintain stamina. Choose lean protein sources such as chicken and fish, and healthy fats such as nuts, seeds and olive oil!
• Energy snacks to boost morale: do you get sluggish during your outings? Don't hesitate to give yourself a boost with little snacks such as cereal bars, fresh fruit or dried fruit! They'll give you a source of energy and allow you to take a few breaks in the great outdoors!
   

Good equipment is essential for trail running!

With the right equipment for trail running, you can avoid the risk of injury and falls, and increase your chances of making progress.

- The most important piece of trail equipment is your footwear, which plays a vital role. The paths you'll be taking will be steep or even slippery, so it's important to choose trail shoes rather than running shoes. Trail shoes have studs that will give you grip on all types of terrain, and some are ankle-high to give your foot better support and prevent sprains! We recommend the Altra Running brand for trail shoes.

- When it comes to clothing, you mustn't neglect it. During your outings in the mountains, you may be surprised by the weather, so you need to be prepared for all types of weather!
A windbreaker is an essential piece of clothing to have when you're running, as it will protect you from the cold and even the rain.
For winter temperatures, a technical fleece is essential.
If the sun is beating down, put on a cap - it would be a shame to get sunstroke...

- Finally, as an optional extra, you can buy a connected watch to keep track of your progress and monitor your health.
For example, you'll have access to kilometres travelled, calories burned, heart rate, pulse and GPS...
These results will help you to avoid setting yourself targets that are too high for the effort you can put in

Don't go too far in unfamiliar places

As a beginner, there are certain safety rules to be observed. If you're on your own, stick to the marked trails. In the event of an accident (which we hope you won't have!), it will be much easier for the emergency services to find you and get to you!

On the trails, watch out for other hikers and any animals you may come across.

If you'd like to go trail running in a group, check out our trail programmes in France, run by professional guides who will ensure your safety, give you advice on improving your technique and make you self-sufficient!

All training requires stretching and preparation

After exercise, stretching is essential. It helps to prepare the muscles for the next session, improves the flexibility of your muscles and therefore helps to reduce injuries.

Stretching also increases blood flow to the muscles by warming them up, which can improve your performance.
If you injure yourself, stretching helps to reduce pain and also reduces stress. Indeed, after pushing your body hard, stretching helps to calm you down and channel your energy.
You'll see a positive impact on your sleep and your mood, and your companions will thank us !

Getting to know your body and not asking too much of it...

Practising any sport should remain above all a pleasure, which is why it's important not to be too demanding on yourself.
Don't stress yourself and go at your own pace, so you can enjoy the magnificent scenery all the more!

Don't hesitate to do a trail with a guide who can help you adopt the right pace and give you tips on how to tire less quickly!
An experienced guide can provide you with interesting information about the environment, fauna, flora and local history of the route you are crossing.
Experienced trail guides know the trails and areas they are taking you through. They can assess the weather conditions and anticipate potential hazards to ensure the safety of the group.
Along the way, the guide can teach you first aid, map orientation and how to deal with the unexpected.
Going through a travel agency that offers trails will take care of the planning and accommodation logistics, so that all you have to do is enjoy yourself!

By pushing your abilities too far, you risk taking unnecessary risks...
"Every success begins with the will to try".

Now that you've got everything you need, let's get your shoes on!!