Trail Running, Getting Started

You may be asking, “Where do I even start with trail running?” Well, you just put on shoes and go run. That’s it. I kid, I kid. There is a little more to it, but those are the basics.

Okay, in all seriousness, there is not that much to it. I do recommend finding a good shoe first. Find one that you fill comfortable in and that gives you good grip and stability. I do not have a specific recommendation because everyone is different. What works for some, will not work for others.

I am a barefoot runner but, on a trail, I go a little less minimal. I really like my Merrell’s for on the trail. They have a little bit thicker of a sole which is very nice for stepping on sharp rocks. On the road I wear my super goofy looking, nothing to them, bright orange shoes. If I am just out disc golfing, I wear my Soucony shoes that are more of a hiking boot. I also wear those when I am doing a backpacking trip or rucking.

You will want your shoe to fit just right too. I have lost more than my fair share of toenails on the trail because of improper fit. Stumps and rocks are evil and must be kicked as you fly down the mountain side. That is honestly how I have lost a few too.

Go find a running shoe store in your area, they will be able to properly fit you based on your stride. It took a few different types of shoes before I found the right ones. I used to get really bad shin splints and my knee would hurt. Then someone recommend I try barefoot because of how I run – 100% on my toes. I only start to heel drop when I am exhausted, that is usually when I stop. But finding that right pair of shoes can make a dramatic difference.

Great, you have your shoe situation figured out. But what now? Well, how long would you like to be on the trail? If it is a short run and fairly populated, you are all set. Which is what I recommend for your first time out. I do not recommend exploring off on a trail that is not marked or populated your first time. Unless of course you are experienced outdoors and just have decided to turn it into running.

One other thing I do recommend is water. Whether you have a water pack or hand carried water bottles, it is a good idea to have water with you. Your short run could turn into a longer one if you are feeling up for it. I love my water packs. When I am training, I typically go with a heavier pack so that on race day my body is used to it and can move a little faster with the lighter pack.

There are so many water packs to choose from. This is another trial and error one. Since everyone is different, you will want to potentially try a few different types. Check the return policy on them before you buy, just in-case you need to return it. My husband likes the water reservoirs to have pressure, I do not. I do not want water spraying into my mouth. I like the gentle stream. We both prefer to carry at least 2-litres of water. On a really hot day, we can go through that much in an hour. But on a cooler or rainy day it makes it so we can stay out longer.

Finding the right backpack to hold your water reservoir can be fun! My husband likes the smallest ones he can find, and I like them with a little more to them. I want to be able to put snacks, my ID, eye drops, Chapstick, and tissue. Basically, I use it as a purse. If I am on a remote trail or a longer run, I must have bear protection and the bag needs to have easy access for me to get said bear protection.

Snacks, I love food. I eat 5-6 small meals per day when I am training for a race or if I am working out 2-3 times per day. When I am on the trail, I consume every 30 minutes, alternating between protein and fruit. I have found I run so much better when I do it this way. I prefer using fresh fruit, but those can get squished and then icky. If it is huckleberry season and I happen to run by a bush, you better believe I am eating them straight off the plant.

For my snacks I try to stay as far away from processed as I can. The Rx Butter is my absolute favorite for protein. It goes down a lot like the GU Packs, but it is made from eggs and nuts. I used to use the GU types of nourishment, but it never made me feel very good. So, I attempted to make my own with zero preservatives. Those made me feel FANTASTIC, but they were messy and sticky which is not fun during a race. I made my own fruit chews too, those only got messy around mile 21 of my marathon. They were made with fresh blueberries and strawberries from my garden. Zero preservatives again. I kept them frozen until the day before my race.

Now you have your shoes, your water pack, and your snacks. You have also strengthened your calves and increased your balance. What next?

Do some research of local trails in your area. Find a group of people that run trails in your area too! Running with friends is always better.

In Spokane, WA a really good one to start with is Bowl and Pitcher. The trail is well maintained, it’s popular, and a great beginner route. Plus, the views are spectacular. The picture is of me and my dog Dexter 7 years ago at Bowl and Pitcher. I say my dog, he is my husband’s dog. That picture was when we first started dating.