Beginner’s Guide To Trail Running

So you’ve been running for a while and you’ve got bored of running on the road. Or maybe you’re new to running, and right from the beginning you want to run on the trails.

Either way, when you want to try trail running for the first time it can be daunting. Some of the common concerns we hear at ESCAPE trails are: “I’m worried I’ll get lost”, “what if I have an accident?”, and definitely the most common, “do I need special shoes?”. Don’t let these concerns put you off. Trail running has a heap of benefits, and even the most experienced runner can gain something from heading off-road.

Below we’ve listed a few of the benefits of trail running, and things to remember if you are trying it for the first time:

Nature – One of the biggest benefits is that you’ll be running in nature. Who doesn’t prefer running between trees, rather than on concrete, between traffic and buildings? There’s also a chance you’ll spot some wildlife. We regularly spot deer, birds of prey, and other exciting things whilst out running. Spending time outdoors in nature is proven not just to have physical benefits, but also to help improve mental health.

Running on trails will improve your road running – Undoubtedly, trail running is harder than road running. Due to the unevenness of trails, you will be using different muscles to running on roads, and putting the same amount of effort in to run at a slower pace. This will help strengthen those leg muscles and increase your fitness. When you head back to the roads you will find it feels a little easier. Unfortunately, trail running isn’t a magic cure though, and it doesn’t mean you will be running like Sir Mo next time you hit the track.

Pace – Right, let’s put this one out there. As mentioned above, trail running is harder than road running. A common thing we see is experienced road runners hitting the trails for the first time, expecting to run at the same pace they do on the roads. If you’re starting out on the trails, sllllllloooooowwww down! At least until your ankles and muscles are used to it. If you head out too fast to start with, you will increase your chance of injury. You will probably find that after your first couple of runs your ankles will ache a bit more than usual. The more trail running you do, the more your body gets used to it, and you’ll find you can then run faster. Or not, if you don’t want to. One of the great things about trail running is that you can throw pace out the window, and just enjoy being out in nature.

Shoes – This is by far the thing we get asked about the most. For the first couple of runs you do off-road, you will probably be fine in road shoes. After all, you may go out and spend over £100 on trail shoes then hate trail running! But if you’ve decided that you love trail running (why wouldn’t you), we recommend getting a pair of trail shoes. These come in a huge selection of different types, from hybrid shoes designed for a mixture of trail and roads, out and out trail shoes, and some that will grip to the trails like the proverbial stuff to a blanket. Generally in Norfolk, you won’t need anything with too aggressive grip, but trail shoes will better protect you from stones, etc, and give you better stability. The brand that suits you best will come down completely to personal choice; we would highly recommend Inov-8. But if you already own a pair of road shoes, maybe try their version of a trail shoe, as you already know you get on with that brand. Locally, Sportlink have a good selection of trail shoes, and will help you find a pair that suits you.

Embrace the mud – Those brand new trail shoes you’ve bought, in that bright colour……they won’t be bright for long. There’s a reason they don’t make white trail shoes. If you run off-road, especially during winter, you are going to encounter some mud. Embrace it, let your inner child out, run through it like a toddler would. It won’t have any physical benefit, but it will be fun!

Safety – We have lots of experience with trail running. Our favourite routes to run down are technical trails on mountains, but even we fall over sometimes. It happens. Hopefully, you’ll dust yourself off and laugh about it, but if it’s more serious you’ll need help. We’d always recommend that you tell someone where you’re going, and ideally carry a mobile phone with the what3words app on.

Getting lost – By far the best thing about trail running for us is exploring new places. When you are starting out, we’d recommend following a marked trail. We have loads here in Norfolk, which you can find on the Norfolk Trails website. Once you’ve got more experience you can try exploring (whilst sticking to local bylaws and not trespassing). There are several great websites, and apps, that can help to plot a route. The majority of our routes are plotted by our Run Leader, Hannah, using the OS website. It’s worth pointing out that technology fails, phone batteries die, mobile signal disappears. Make sure you can find your way back to the car if this happens.

Have fun – Ultimately, trail running for us is about having fun. We live in a world were we lose our inner child, but there’s nothing more fun than running free through the trees like a child. Trail running doesn’t have to be about pace or times, it’s about getting back into nature. It’s one of the most natural sports in the world, and it really doesn’t matter how you do it, as long as you are having fun.

Hopefully this has covered some of the questions you have about trail running, but, if not, we are always happy to help. You can reach us by using the “contact us” page.

Our Intro To Trail Running courses are perfect if you wan’t to hit the trails for the first time. We cover technique, gear, and general tips to help you get the most from your trail running.

We do not have any links with the products or websites listed above, nor do we receive any sponsorship from them. They are just things we use that work well for us.

reviews

Anna Collins
Anna Collins
12/01/2024
Awesome morning out with Escape trails running 16k through gorgeous Thetford Forest. Well planned route, lots of fun facts given by Neil along the way. Well paced, everyone stuck together. Very friendly group of participants. Lots of chat and laughter made the 16k going by in a blink of an eye. I had been drawn to the event because it was not a race but a social run promising not to leave anyone behind. It delivered on this promise.
Lisa Mason
Lisa Mason
01/12/2023
I did the Intro to Trail Running workshop with Escape trails. It was a really enjoyable day, with a relaxed, friendly atmosphere. It was informative and fun and finished with a wonderful run through the forest putting what we'd learnt into practice.
Stuart Smith
Stuart Smith
01/11/2023
This was a great experience. My first 10Km in a very very long time. Everyone made me extremely welcome and calmed my nerves. I will be back on a regular basis to run in great surroundings with this guided group who didn’t leave me behind, thank you.
Vivienne Taylor
Vivienne Taylor
01/11/2023
29th October 10k run with Neil and Lin in Thetford Forest was brilliant. Well organised, relaxed with no time pressure a group of us ran in the autumn sunshine enjoying a varied trail of paths through the forest. A very friendly group with some first time 10k runners along with more experienced trail runners. I’ll be back for another run and will challenge myself to do the 16k next time. A great way to spend a Sunday morning. Thanks Escape Trails.
James Nightingale
James Nightingale
04/09/2023
Saffron H
Saffron H
16/07/2023
Myself and a friend ran the wroxham/Hoveton route. It was our first ever trail run and Neil and the other runners were so supportive and accommodating. We've already decided to book another in the near future.
Chelsea Forwood
Chelsea Forwood
03/04/2023
Really enjoyed taking part in a guided run, was taken on a lovely route with some interesting information given on stops along the route. Run was relaxed and inclusive of pace. Friendly run leaders. Definitely will go again.
Rob Blowers
Rob Blowers
08/01/2023
If you are thinking of booking and not sure it’s simple - just go for it! Neil and his team run excellent events and I’ve never left a single one without a big smile on my face. A great way to clear your mind from the real world, enjoy great company and learn from experienced coaches.
James Wright
James Wright
01/01/2023
Have done a few runs with ESCAPE trails now, the most recent being a fantastic headtorch run through the Norfolk countryside. Events are always fun, inclusive and great value.
Ros Blackmore
Ros Blackmore
29/12/2022
We did a 10k guided run in Thetford Forest on Christmas Eve, lovely friendly and well organised run, nice easy pace, no one got left behind. Loved it, and highly recommend 👌