Tips For Starting Trail Running

For those who are always looking for new challenges to train, one option could be to run in a natural environment and enjoy nature. Here we explain how to get started with trail running.
Tips for starting trail running

For many of us, running around town is an easy way to keep fit and relax after work. However, after some time, the roads and asphalt may get boring and repetitive. This is why many choose to try trail running.

Running on uneven terrain presents some difficulties and, before starting, it would be advisable to prepare yourself so that you can practice this new activity in a safe and pleasant way.

Running in town or out of town?

Nowadays, those who have free time can consider themselves privileged. It is also true that if we do not maintain a healthy lifestyle, with exercises for the body and the mind, our health can also be seriously affected.

Running every day, even if in the city, can be a way to keep fit and relieve the stress we accumulate every day.

trail running session

In this sense, it is important to vary the training environment. This allows us to disconnect (for a while) from the frenetic pace of the city and embrace that feeling of peace that you get when you are in contact with nature.

For this reason, running in a natural environment is a simple practice that we can incorporate into our routines. In addition to obtaining better preparation and greater physical endurance, we stimulate the mind to face the problems of everyday life. All in an environment that favors reflection and recharges our energies.

Who can practice trail running ?

In principle, considering the state of health and respecting the limits of their body, anyone can start running in a natural environment. However, we remind you to consult your doctor before starting a new physical activity.

It is important to know that the positive effects of trail running depend on the effort put into practicing this activity. To disconnect and enjoy the natural environment, you need to forget the tensions, put your phone aside and take full advantage of the beauties of nature.

Tips for starting trail running

Respect your adaptation time and get to know the area

All exercises require adaptation time, and each person goes through this process in his own way. Even if we are used to urban running, we must consider the fact that running on country paths presents different problems and challenges. For this reason, the pace and intensity of running should always be increased gradually.

At first it is best to know the places and familiarize yourself with the specific characteristics they present: type of soil, temperature, humidity, and so on.  These aspects will be very important in the moment of the race, for this reason, we advise you not to venture into a territory that you do not know enough.

Once you have adapted to the new routes, you can gradually increase the pace of the race and face the challenge with more confidence. But always on familiar ground. This will allow you, among other things, to avoid possible injuries.

Maintain hydration

When we exercise, our body loses a lot of fluids and minerals through sweating. This can cause weakness and a drop in blood pressure which negatively affect our performance (as well as threaten our health).


The best way to avoid the negative consequences of dehydration is to drink enough fluids. In addition to drinking plenty of water, you can bring natural juices or isotonic drinks with you that replenish both fluids and electrolytes.

An alternative may be to consume, at the end of the workout, fruit that contains a lot of water such as watermelons, melons, oranges, lemons and other fruits rich in juice.

Another important thing during trail running is to avoid alcoholic beverages the night before your run. Alcohol inhibits the production of antidiuretic hormone and promotes fluid loss.

Follow a balanced diet

A balanced and as natural diet as possible is essential to control weight and prevent many diseases. It also helps us get the most out of our physical and intellectual performance.

Beware of heat and cold

When you train in a natural environment (outside the cities), the perception of the climatic conditions is heightened. For example, in summer, in a sunny field, the heat and direct exposure to sunlight can cause sunstroke, illness or create extremely dangerous situations. In this case, don’t forget sunscreen and protect your head and eyes with good quality hats and sunglasses.

In winter the problem is the opposite. It is the cold that is most intensely perceived along country (or mountain) paths. In this case, you must have suitable clothing for low temperatures. In addition, you must maintain your diet by consuming more proteins and healthy fats which will allow you to have more energy for running.

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