Trail Running Guide for novices 3 Workouts to test


Trail Running for Beginners || REI

Video taken from the channel: REI


ULTRAMARATHON TIPS & ADVICE | Running Your First 50km | Run4Adventure

Video taken from the channel: Run 4 Adventure


Trail Running Tips for Beginners essential kit, awesome routes & mistakes to avoid!

Video taken from the channel: Sarah Place


Strength Training For Trail Runners | 3 Exercises

Video taken from the channel: The Run Experience


How to train for an ultra marathon with only 3 runs a week (PLUS more Q&A!)

Video taken from the channel: Wild Ginger Running


Trail Running Tips | How To Handle Steep Terrain

Video taken from the channel: The Run Experience


Beginner Trail Running | Tips From The Pros

Video taken from the channel: The Run Experience

Here’s how to get started, plus three workouts to try. Emma Coburn, the Olympian and three-time USA Track & Field outdoor champion will inspire you to try one of these six track and trail workouts designed to improve speed, rev your metabolism and tone muscles. Happy trails! Trail Running Workouts. Strengthen Muscles: Off-Road Hill Repeats.

In many ways trail running is more difficult than road running but it can be as hard or easy as you want to make it. Many people run on trails for the mental and physical benefits of running on softer, non-repetitive terrain, away from traffic and crowds – not to mention the joy of being in nature and climbing hills and mountains to be rewarded by the views. Use the community network — make run dates with mates or join one of the many trail running social groups. If trail running doubles as your social life, you’ll get a whole lot more from it than just being able to run fast and far through the bush!

Get inspired and research — with the explosion of trail running has come a growth in. Just switching things ever so slightly when you are starting out can really pay huge dividends and vastly improve your running ability and your endurance. Trail running is a non-controlled environment so enjoy the freedom, flexibility, and unpredictability that can bring. Be present in the moment, just you, your running shoes and that new trail.

3. That is why the trail running Is very popular, and it is because of its short-term and efficiency, that is perfect for people on the go. 7 Reasons to Try Trail Running That Will Surprise You. Trail Running or Mountain running is a sport that stands by running and hiking, especially in the highlands area where you don’t find any flat surface. Trail running benefits include new scenery, no car-exhaust and, if you want it, some extra-challenging terrain that can add a whole new energy to your running experience.

But roadies are often surprised by how different off-road running is. Here’s what to know before you head out: More: 5 Reasons to Try Trail Running. Running for Beginners: Trail Workout Thanks to their unpredictability, trail running offers a great venue for equally unpredictable fartlek workouts. “Have fun with this workout and embrace the lack of structure,” Gainacopulos says. Works key running muscles while building power and stability To Do: Start in a lunge position with equal weight on both legs.Jump straight up into the air and land with your feet in opposite.

Instead, focus on effort. Short intervals should be moderately hard at aerobic capacity, breathing hard near the peak of your respiration rate. Long intervals should be moderate, where you can say a sentence or two, but would prefer to be silent.

Trail-running training is an art, so don’t try to make it a boring, counter-productive science. Distances: Trail races vary in distance from 5K (maybe shorter) to 100-plus miles, but if you are brand new to trail running, err on the short side, say in the 5K to half-marathon range, to mentally acclimate to a trail-racing environment (as well as to the act of running at race pace over rocks and roots).

List of related literature:

Walking, Your New Best Friend* * This section is adapted from the article “Walk, Don’t Run: How Walking Uphill Can Speed Up Your Trail Runs” that I wrote for the March 2011 issue of Trail Runner magazine.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

Have a Workout Plan I suggest that you start with a training calendar that assigns one of the four types of trail-fit workouts to each day, regardless of which trail you’re going to walk.

“Explore Europe on Foot: Your Complete Guide to Planning a Cultural Hiking Adventure” by Cassandra Overby
from Explore Europe on Foot: Your Complete Guide to Planning a Cultural Hiking Adventure
by Cassandra Overby
Mountaineers Books, 2018

Ultimate Guide to Trail Running: Everything You Need To Know About (2nd ed.).

“Handbook of Research on the Impacts, Challenges, and Policy Responses to Overtourism” by Ribeiro de Almeida, Cláudia, Quintano, Alfred, Simancas, Moisés, Huete, Raquel, Breda, Zélia
from Handbook of Research on the Impacts, Challenges, and Policy Responses to Overtourism
by Ribeiro de Almeida, Cláudia, Quintano, Alfred, et. al.
IGI Global, 2020

Here, we recommend a “walk/run” approach, a concept we learned from the well-known running educator Jeff Galloway and modified for beginners and recreational runners coming off injuries.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

The Ultimate Guide to Trail Running.

“Weird Sports and Wacky Games around the World: From Buzkashi to Zorbing: From Buzkashi to Zorbing” by Victoria R. Williams
from Weird Sports and Wacky Games around the World: From Buzkashi to Zorbing: From Buzkashi to Zorbing
by Victoria R. Williams
ABC-CLIO, 2015

On the weekend I wrote this sidebar, I did a 16-miler on Saturday and runs of 5 and 4 miles on Sunday.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The trail guide helped me tolerate my frustration and gave me some idea of what to look forward to.

“Journey Through Trauma: A Trail Guide to the 5-Phase Cycle of Healing Repeated Trauma” by Gretchen Schmelzer, PhD
from Journey Through Trauma: A Trail Guide to the 5-Phase Cycle of Healing Repeated Trauma
by Gretchen Schmelzer, PhD
Hay House, 2018

Or maybe start with a 5-mile warm-up on the road prior to the trail run.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Any runner can select one of the many training programs offered in this book or on the Internet, but a skilled coach can motivate you and guide you to follow that program properly.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

What I really like about trail running is that it simply requires a pair of running shoes and a backpack containing something to drink and eat.

“Ueli Steck: My Life in Climbing” by Ueli Steck
from Ueli Steck: My Life in Climbing
by Ueli Steck
Mountaineers Books, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Falling on downhill?? No better not. I have never fallen going downhill. That could end you in hospital easily. So no, its not fine to fall. Not at all. Pace yourself according to your capabilities.

  • Thanks a lot for the great tips, i use them in the trail I just finished to run, Ecotrail of Paris, in 30km distance with a time of 3h02 and that after the half marathon of Paris last weekend. Continue the wonderful job of teaching us how to run faster, easier and safer. Thanks a lot.

  • Have you guys met ryan van duzer? Do you guys go on happy Thursday cruzer bike rides? How would you rate boulder for trail running?

  • Hi Abby’s, do you have any views on using trekking poles? In Australia pretty much all of the trail Ultras allow the use of poles. I’m doing a 105k trail Ultra in July with over 3000m of elevation. It is 5 laps of a 21k course that goes up and down a mountain with mostly granite stairs the whole way. This followed a few kms later by a 900m dirt 12% accent of a saddle, then several kms later we go down the back side of the saddle, only this decent is steeper with tree roots and rocks. The decent is very challenging, even a bit scary. I couldn’t run down it as it was so steep and technical. The rest of the course is runable, but the first half is very technical. Do you have any tips on ascending and descending under such conditions?

  • Great video! Do you find the watch screen shows enough of the map for navigation? I have the OS maps on my phone but may move to a Fenix. Just concerned it may all bit a bit small.

  • Don’t burn all your matches at once.. still learning this. It’s tough to find a pace and stick to it on those hills. I feel like I’m busting it and using up too much energy then I don’t have a choice but to embrace the power hike. Here is my first trail running video.

    Signed up for my first half marathon and hoping to post some videos on how training has been going.

  • There’s been a million times in a trail race where someone in front of me runs the first uphill hard and i powehikr the hill up, on the top i say bye bye and never see them again in the race. Powerhiking is SO underrated!

  • Hello and thank you for this video. The tips for both uphill and downhill running were so helpful. I do a lot of OCR’s but ran my first 5k straight trail run yesterday and with these tips managed a second place standing. The Power Hike helped me pass guys who were trying to run up the hill. I gained two spots just with that technique alone. Quick feet and center of gravity also helped immensely. This was so informative in all its content. Runners, Try these:)

  • Sarah, these videos are a really good strong start to the channel, seems you’re a complete natural at this, and great editing! This channel will grow pretty quickly I reckon! Great tips, and brilliantly delivered. Keep up the awesome work and promoting trail running, one of the very best soul fuel activities….

  • Nice video. Very informative. This hill looked relatively easy though. Can you a video about really uneven partly rocky hard and soft surface trails, or are the principles the same…?

  • Great video, thanks. As an expat Southerner, living in Yorkshire, I run in Lakes, Dales, Moors, although I am more of a cyclist. Pretty fantastic terrain, and I consider myself really lucky. When visiting my family, who live yards from North Downs Way in Kent, I often run there, or in Epping Forest, where I used to live. These can often be my best runs, perhaps because I “assume” they will be easy, and they aren’t. Pleased to hear you mention them, as trail running is very accessible wherever you live, and to this day I am astonished at routes and wildlife I can find in relatively urban environments. You don’t need to be running in a National Park to have amazing runs. Please keep spreading the message!

  • OMG!!! The power hike is a huge part of my training and race strategy lol. Great content guys… Check out some of my trail running mindset tips on my channel.

  • Are there different terms for trail running sub-genres? There’s flat rails to trails runs, then there’s what I like, steep runs with evil rocks, almost rock climbing…

  • Started trail running back in June and having a hard time with the UPHILL running. Very helpful video, trying these tips out early in this week as I have an 8k trail run this weekend.

  • Good uphill running tips. Love the power hiking tip! It will also help you engage your “walking” muscles and allow your “running” muscles to take a break!

  • A great instructional video. I find the techniques are interchangeable with road running. When I was younger I learned to run in the wood trail. Until today, I was not aware that one day what I learn as a young kid will innately help my running experience.

  • Ooh love this film, great Abby’s! My channel is all about trail running so I love the fact that you are covering this side of the sport

  • Thanks for the tips especially the downhill running! I find running downhill more treacherous and have fallen more than once OUCH! I definitely will try the shorter, quicker, lighter steps.

  • Just what I’ve been looking for! I’ve signed up for 3 trail races, Done the first one and finished 21st (a lot better than I was expecting) but the next two (July October) are both a lot more hilly so this is so handy!

  • Really great tips guys, this is a definite watch for people just getting into trail running. Power hiking is definitely a useful skill and a lot of people avoid it. Thanks Abby and Abby:)

  • What happens when nature calls and you need to do an number two? Especially when you’re a long way from home and there’s no where go to the toilet?

  • We are looking to run our first 100 mile trail race as an episode for on channel. Can you point us to training resources so we don’t kill ourselves?

  • 6 mg of caffeine per kg seems like a bit much to me. I’m 85 kg so that means around 500 mg. I’m not saying it’s wrong but i know that if take 500 mg in one go my heart will go into hardcore techno mode! I usually take 200 mg of caffeine with 4 to 500 mg of theanine before all my runs which i think is plenty enough

  • We WERE born trail runners (and hikers)! Some of us have just rediscovered this about ourselves. Our bodies were made to tackle natural terrain, and do it for very long time. Genetics over the last 100-150 years have changed with the human race using vehicles of one form or another to travel. The use of man-made surfaces such as concrete and other forms of pavement over a similar period of time hasn’t helped either. these things have affected some people’s genetics more than others, but the long and short of it is that we as humans were made to move on foot for very long periods of time.

  • This was very helpful for a roadie moving to trail running especially the tip about letting the heel drop on the climbs. Many thanks from the UK!

  • Headlands Hundred was the hardest race I’ve done! Barely any flat sections. Just up, down, up, down for the entire 100 miles. Glad I did it for my first hundred. Felt special.

  • Thanks very much for the shout out 😉
    Where is the link to your Patreon page? I can’t seem to find it. (I haven’t got my glasses on….)

    It will be interesting to see how it works out for you, as I’m considering getting on there myself. But I need to be making better content first 😉

    What to put on the Christmas list?

    OMG! OMG! OMG! This came in my email today. So excited! WANT! WANT WANT!

    The Osmo pocket

    I can’t decide between that or the DJI Spark.

  • just ran a 50k. I wouldn’t suggest running an ultra if you’re not able to adequately hydrate and take in calories. that seems to be the only issue people have.

  • I recently got into trail running, these tips are awesome. Best exercise I’ve ever had, and the challenge/reward at the end is like no other. It’s just you against nature. I highly suggest doing a run in the rain, you feel like a kid again.

  • great video, I am soo scared of running downhill but getting better slowly but steadily… love the uphill though!!! that is the only part of running i find fun:-)

  • I have a 7k trail race coming up (my first trail race), and this video relieved some anxiety about running hills. I run trails all the time, but the hills wear me out. I’ll be trying these suggestions in my training now. Thank you.

  • I never usually give likes to You Tube videos but I have to give you a massive like Sarah. I am a novice runner, living in Greenwich and I have watched you and Ben. Absolutely love that channel. In your own channel you come across really well and the content thus far is excellent. You are in command of your material and you are inspiring and so interesting to watch, as well as informative. More please! Thank you so much! All the very best with this. I will be watching and promoting.

  • i have only started trail running for last two years to train cardio for my last year thru hike of TA Trail and when im hiking i always fast descend like i was trail running, im better running down hill with weight then ascending, ascending is worse for me but i am training to gradually hopefully to smile when see a ascent up. Im fastpacking/jogging/trail running the TA Trail again this summer for a few hundy kms so these tips are useful for my training runs, cheers mate

  • i love your tipps! thank you so, so much!!! i tried a few and they always helped me through some tough training, workouts and races especially ultras and i taught them to other runners as well. and so i will with this one. ps and pf course i recommended your channel.

  • This is the best hill running video I’ve seen, great tips thanks! I always wondered what was more efficient: running up on toes, or back on heels (calfs vs hams) thanks for the good explanation.

  • Thanks for the awesome video! This is super helpful and I really appreciate that you caption the highlights on the screen, makes it easier to follow along when there’s a lot to take in:)

  • Letting my heel come down while climbing led me to get some gnarly Achilles issues. I now mostly climb on the balls of my feet, and run on my forefoot. But to each his own!

  • This was a really helpful video Sarah, loads of useful information. I will be hitting the trails soon in my local area now I know about LDWA. Thank you:)

  • Great video. I love learning new stuff pertaining to trail running. Trail running has become my meditation. So many helpful tips. Keep em coming. Thanks.

  • Love Love Love this Video! Great information. I like how you remind us to be strict. Only walk when you have to but, get back to running as soon as you can. Thank you so much for all your great videos!

  • This is a VERY informative video!
    I also enjoy your ‘3 Hill Running Tips for Stronger Running’ video. I used those recommendations when I ran the Run to The Top (Mt. Baldy) race this past Labor Day. Those tips helped immensely! Have you done any videos on post race recovery (no matter the distance)? Not just what to do immediately following a race, but also how much time to take off before getting back into the training grove.

  • for the step up…what would be a good hight of the box? So which angle should be between lower and upper leg? I could imagine that a too tight angle would rise the pressure on the knee to an unhealthy maximum. And if the angle is too large the exercise might not be that effective how it could be?

  • Hi Claire, great channel, keep it up; I am really happy to be able to support the Chanel via Patreon. I have a question for a future Q&A please: how/where do people carry their mobile phones when running? Obviously these are usually compulsory kit in most ultras. I have bought a cheap one for emergencies that I just chuck in my pack; I want to take my smartphone instead so I can take photos but I am not sure how best to carry it, especially when the weather is bad. Any advice gratefully received!

  • This was great! Thanks so much! Descent has always been difficult for me. You’re right it takes a lot of practice! I’ve fallen a couple of times recently by catching a tree root I didn’t see (hiding under leaves or mud), and once with a switch back (I fell backwards that time). Your tips are super helpful! I’m probably leaning back too much. Time to work on leaning forward.

  • Jeff Galloway talks a lot about alternating running and walking, even for road running. It’s something that can be a bit counterintuitive but he makes some interesting points.

  • Grateful for these!
    Just ran some more hills yesterday, very hard when your new but effective. Tempo 30-50mtr x 10sec rest repeats (depending on the hill) one day. Coupled with 50 or 100mtr flat sprints x 10sec rest different day noticing normal run fatigue lessening.

  • Any suggestions about reducing the likelihood of ankle sprains? All I’ve come up with on my own is not to let my attention drift.

  • Hey Coach Nate thanks for the great video, I am going to try a trail run up through the woods on Saturday. I have done a Superman twice now sadly on the flats, 2nd time with a tree root.

  • I realized right away that I have been running steep hills on my toes�� I will definitely be correcting this immediately. I had a bad wipe out down hill a few years ago and I have no confidence running down them anymore. I have mostly been walking them because I am so afraid of falling. This will give me a good starting point to feel more confident!

  • Un Français comme moi ne comprend rien à ton charabia, tu ne pourrais pas parler (en anglais) un tout petit peu plus lentement, ça me ferait tellement plaisir… thank you darling

  • 1tempo 60-90 min 7-9 mile run sustainably hard

    260 min hill repeats

    360 min Strength & Conditioning workout followed by 2 hr bike or 1 hr swim for cross training

    4long run at pace you can comfortably talk at (don’t go up by more than 10% per Week)

    I subscribed! Thanks!

  • Im going for my first ultra 50k in July 2020. I work 9pm to 6am. Any advice? I run 3x to 4x a week but I dont know how should I properly do every session.

  • timely as I have a half marathon trail in two months -yes we have hills here in FL….I liked your MTB analogy on downhill running.

  • I’ve adopted the 20/20 technique and it’s a life saver. I’m not necessarily faster than others running, but I’m not slower either and I’m definitely often less out of breath! I just linked to this video on my blog so good. Thank you. x

  • Today, this video was in my feed. I am really interested in an ultra training plan (100) Problem is, I never do any other kind of training. Can you help? This is an awesome video

  • I live down in Palo Alto, and sometimes think about heading farther afield for a weekend trail run. So, this video has me wondering, would the Marin Headlands be a good destination for that? I.e, worth a drive from the South Bay (where I usually run in the Open Space Preserves)? In the meantime, I will plan on walking the hard parts on my normal runs. Because yes, I’ve had the road mentality of thinking walking is for quitters.

  • I love your videos! I’m training for my first ultra, the Endurancelife 34.5 mile Pembrokeshire coastal trail in April 2019. Do you recommend a waist belt or a running pack for a race of that distance?

  • Thanks for your vids. In german there are not that many good vids available. So thank you for creating vids which are understandable for non native speakers, too 😉 Thanks!

  • Thanks YouTube for popping this one up for me. Just started running and trails are the only thing for me. Max I have done is 4 miles but really enjoy it. Apart from the aches and pains. Starting running aged 45 might not be the most clever idea!

  • Thank you Claire for the shoutout, very kind!! Another great Q&A, im excited for the clothing with pockets, they could be a lifesaver as I always overfill my belts on long trail runs!

  • Good video. For those who are starting, please take your time and let your body adapt the “new” terrain… or you’ll get injured! =)

  • I really need a race to focus on to stay motivated in doing more than just easy miles.
    In this difficult times I am tempted to start including some Trails in my typical Marathon training plan since it is difficult to focus on a marathon right now because all the ones I am in or my alternatives will likely be cancelled (London, Chicago, some Italian ones…) and if they will I may switch to some mountain race that I am already sure will go ahead instead.
    My “problems” with trails are my weak ankles (had several injuries in the past) and even more how to include trails in a structured Marathon Plan (I am following one customized by Ben) that is based on specific paces (Tempo, interval, etc…) and efforts.
    How do I “mimic” the effort I should do on the road in a trail run? Which kind of road session is the best to change for a trail run every now and then?
    I need advice on this because otherwise I am sure I will either go “too fast” or “too slow” on trails

  • Thanks, I just did my 1st run, I normally mountain bike, but trying out running, naturally I want to run in the forest so hence trail running, I’ve bought cheap shoe’s to start with, what brand of shoe’s are the favourites for you guys

  • Waterproof jackets or trousers to cover first? Up to you Claire. I don’t know the extent to which they are retailed together or separately. Probably a good idea to keep one in mind when buying the other. Most of us will likely think first about keeping our core body dry and temperature controlled. Honestly, I’d like a set that will 1. Motivate me to get out the door when it’s wet and cold outside, 2. Is truly waterproof, and 3. Can be modified on the run to control over heating. Cheers!

  • Hi Claire. Thanks so much for the shout out. I’m thoroughly enjoying your channel, and pleased to be able to make a modest contribution via Patreon in support of the marvelous content you are sharing with us.

  • I have a few tips.  Trail running is usually away from any near by help unlike road running.  On the road you will most likely have a car to flag down for help.  Out on  the trail you are usually on your own.  Depending on how far away you are from help,  Bring more water than you need. Cell phone, there might be no service but bring it just incase. Some type of I.D.  Bring food, energy bars, jell pack, ect.  If you take a bad spill on the trail and it takes you hours to crawl out or wait for help you will be glad you brought these things.  Happy Trails.

  • I do full length socks soaked in permethrin. It keeps the tics and chiggers at bay. I guess it depends where you run and what time of year.

  • while i have certainly incorporated these movements into my workout regimen, i’ll have you know that i subscribed bc of the mustache, clearly.

  • This video came up in my feed and I am digging it! So much good information! You mentioned setting up a training plan. How can I contact you to do this? I already run trails, have already accomplished a half marathon, and am pursuing a marathon, then onward to do a 50k.

  • I’ve just picked up my first proper pair of trail shoes and took them on some fairly technical stuff yesterday. Saucony Mad River TR. I love being in the forest, in tune with nature, and yeah the pace just doesn’t matter at all.

  • For the single leg hops, do you bend your planted foot at all or do you want to keep it straight? I assume somewhere in the middle, right?

  • I changed from road to trail running a while back, (and appreciated it a lot as I got faster)… but the biggest tip I can give is don’t treat the trail as you would the road… If you stride out to far and at pace you can land on uneven ground and slide / slip or twist your ankle and end the day with an injury… take it easy and enjoy!!

  • Love the video. On the mobility exercise can you suggest an initial stretch/exercise that can get me to a point where I can even attempt that??? I have seriously tight hips from way too much road running. Thanks.

  • Just takes us on your journey, running is joyful and any topic that you consider useful is good for everyone. Experience is the best teacher. Good video Sarah. ���� see you in the next one! ��

  • Nice video, what other gym workouts do you enjoy because you do have a nice build and that takes more work than step ups: ) especially if you run a lot.

  • “Running Free Of Injuries” is a top book. Thanks for recommending it, Claire. I shall share the Amazon link. I’ve bought it on Kindle.

  • Great video, I went to your channel to check out your other videos and was stunned when I only saw 2 in total.
    You’re great and please keep making content!:)
    Edit: subscribed ^^

  • I do trails most of the time, already when we did cliche family runs with our dog when I still lived with my parents �� how long are your runs? I go for about 10km, now amaing for 15-20. I never needed navigation or drinks and snacks until now (considering it for longer trails). At what distance do you start packing something to drink and eat? ��

  • After running an hour in the cold, wet dark this morning, your sunny attitude couldn‘t be more welcome. Also, great tip, I honestly never gave a single thought about my socks… it makes perfect sense, of course… Thanks! Greetings from the Bavarian Alps.

  • Great advice, thanks. My first trail ultra is 50km Chiltern Ridge in 8 weeks. My Sunday long runs are up to 31km. Is it worth increasing to +40km over the coming weeks? What about taper? Thanks ��

  • I liked the tip of putting your litter in your rucksack. One of my pet hates. Is that people take the time to go to these wonderful places but then spoil it for others. If you bring it with you take it home with you. Simple.

  • Thanks again Claire! For the person with high arches and pain I would suggest Powerstep Pinnacle Orthotic arch supports. I put them in all my shoes now after having a tendon tear (posterior tibial) in one of my ankles 3 years ago. They are a bit pricey though. As far as future reviews are concerned, how about watches and/or tracking apps? The apps I know of are Strava, Training Peaks, Final Surge, Movescount (for Suunto watches), Rubitrack. Any other suggestions?

  • So I went and tried my first trail run over the last weekend after watching this video. I loved it and am totally converted! Thanks for the tips, and had ‘stop and take it in’ running through my head as I enjoyed my surrounds. Thanks so much, and hi from Australia.

  • I used to follow routes on my watch but now i find it more fun and adventurous to set coordinates on an older gps device and use a compass to get to those specific locations.

  • I run 5 days a week on gravel/fire roads never on tarmac. However i run on those with road running shoes so i call it road running even if it’s not on tarmac. Trail running is my Sunday run on very steep and sketchy terrain that requires trail running shoes and a good technique as well. That’s why i always find it strange when i see people running on dirt roads calling themselves trail runners

  • Great video sarah. Do you think that at some point you could demo the routebuilders and show us simple people how you would make a route either with Strava/garmin(and which is better) and then obviously demo it on watch. Thanks, keep it up��

  • More reasons trail runs in the forest are great include, when running within the forest, the trees are pumping out oxygen, not CO2 as happens adjacent to motorways, so it’s better for your lungs, your brain, and your whole body, everything that is dependent upon having oxygen to operate. Also, there’s evidence that scents of the forest reduce stress, and that being in the forest may trigger certain biological responses such as a lowering of blood pressure, boosting the production of serotonin, and boosting of the immune system. And as you stated, each foot placement and foot strike is different so you’re building stronger connective tissues in the feet, ankles, knees, and hips. And this avoids repetitive stresses associated with running on uniform hard surfaces, that becomes more acute as we age. Last… it’s way way more fun, ignore your pace, and just run for the joy of running, it’s like being a kid again.

  • Just getting into trail running. Having a blast with it! I’ve uploaded a video of my first 1/2 marathon and most recent trail run in the mountains of WNC.

  • That was good timing on the part of the algorithm, throwing this channel into my recommendations. I’m in the process of switching from road to trails (pending recovery from a heel injury) and I’d just run out of Harry Jones vids to watch, so I was in need of another source of motivation.

  • Hey Claire Thanks for the mention and the shout out. The Patreon scheme is such a great way to help fund creative content and I am proud to be able to support you. Keep up the good work!

  • What are the best trail shoes for a mixture of tarmac, buffed out tracks and gravel, mud and grass fields. I have bought a pair of Hoka torrents but they are hard work over grass fields and the on tarmac. Exhausting! Probably best to stick to my Nike turbos?

  • Just a couple of questions:

    Firstly: as per 4:09, what watch do you use to navigate? I love trail running, but navigation deters me and so knowing a good navigation watch would be really helpful. Thanks.

    Secondly: are you familiar with Runaway Adventures? You can find a link to them here but they’re basically an organisation which organises guided trail runs within the Home Counties. I thought you might be interested in working for them or partnering up with them, given that you seem to have the experience and expertise to organise guided trail runs. I’ve only done a couple of runs with them myself but found both runs an excellent experience!

    Either way, thank you greatly for such an excellent video! I love trail running and am greatly appreciative for these tips!

  • Got to say, great vide! Been road running for ages and I’ve been wanting to get into trail running for while and with the info on where to find the best routes, it’s going to be a fun weekend! Thanks

  • Just getting into trail running. Having a blast with it! I’ve uploaded a video of my first 1/2 marathon and most recent trail run in the mountains of WNC.

  • Do you worry about wildlife? I run in areas with rattlesnakes, cougars, black bears, e.t.c…�� and I feel like I might resemble a wounded deer (aka their dinner) after so many miles. Lol!

  • Started trail running with my border collie as he needed a walk, and I need my run. It’s actually great as I don’t like to run alone on isolated trails. Pace isn’t as important as on the road, it’s true.

  • Thanks for the wonderful video, I liked especially the advice to walk the uphills and not to worry about pace:). I run in Australia and extra thing that is always required here is sun protection but when I see your very ‘English’ skin I have to remember that the climate is so very different over there!

  • Yes indeed the pace does go out the window running up a steep undefined path through grass, trees, and mud after 15 Km is totally going to be a different pace than down a slight grade gravel covered path along the way. The variance can go from 4 min / km to 9 min/km very easily. Funny fact, some people on Strava race segments, its hilarious in order to get listed in the top 10. LOL

  • Awesome video! Thank you so much for taking the “edge” off getting onto the trails. And I like what you said about no one caring about your pace on Strava����������

  • Could you maybe talk about heart + runners too? That is one thing that worries me (no heart isuues so far or in my family), but hearing marathon runners droping off with heart problems scares me!

  • At what mileage do you choose a vest vs a waist belt? I have a 35 mile (56k) trail FKT coming with water available at 4 trailheads along the way. I think a vest may be just too much. Thoughts?

  • Just found your channel, great contentand funny!! I’ve recently decided to go from trail half marathons to skyline races in 2022. It’s a whole new world, with a lot I need to learn while I increase my fitness and mileage. One questing I have is how many pairs of shoes you recommend having in rotation while training, and how you decide how to rotate them?

  • Brilliant video love trail running I live near to Wendover Woods in the Chiltern Hills so lots of amazing places to run would love to see videos on nutrition and running increasing your speed and strength training for running (plus best stretches) great channel excited to see what is ahead ��

  • Thanks for sharing the useful tips. Am just getting into trials after watching alot of stuff on UTMB. Not sure if I could do a 100 miler but there is something beautiful about running off road. We done in and around Virginia Waters over the weekend which was spectacular!

  • Great video! Another great way to find trails? Ask dog owners. They’ll typically know.
    Also, just be careful about depending solely on electronics for navigation. Its a great tool, but you should check out a map to get some idea of where you’re going to be, in case the tech dies or you need to call for help.

  • very enlightening! been trail running quite a while and doing some of your tips. i learned more from you though. thank you very much!

  • I got question what should be my heart rate level when running uphill? Im just trying to figure out when should i stop running and change to walk…should i keep it below like 70% of my max heart rate? 80%? Greetings form Poland.

  • Speaking about looking the nature around -I do it all the time,even in a marathon race as well.But the navigation thing,is my weak point,keep losing the track,when possible.Ha, Ha!!!!

  • Love the content and your confidence in front of the camera increasing, would be nice to have your opinion on the shoes you run in and why

  • Brilliant video.I’ve been watching bens videos for a while and have been wondering how to start off trail running and hopefully incorporate them into my road running or half marathon training.i look forward to the next video!

  • I guess you already had experience of filming and perhaps editing videos, but you’re a natural in front of the camera, which is so not easy. Another excellent video.

  • Wow, brand new channel on running, awesome! I haven’t had much interest in trail running in the past, but now that you’ve made a video for beginners, may give it a try some day. Thank you.

  • great idea for the single leg hop. I tore my ankle almost a year ago and I still feel weakness there after doing strength training. definitely adding in a single leg hop

  • Great video and perfect timing as just bought some trail shoes and wasn’t sure how to find routes. Would be great if you did a video about ultra running, how to do your first one, top tips etc.. also a video on your running background so how you started running and how to get better.

  • This vid popped up in my YouTube feed. I’m so glad it did!
    I do run off road, certainly not enthusiastically! However many events are 6/8/12hrs off road loops (good for organisers! You pay £x whether you run 1 loop or 10laps) trail running lite.
    I’m middle aged so trails are difficult: uncomfortable to my back, falling over (inevitably) etc
    I have the Wayfarers Way 100k point to point booked it has already been pushed back til July but even that may be too soon with the Covid19 thing: there are only 50 competitors so… perhaps?
    It has at least given me some focus for my running in this period. Run Walk, off-road etc. I am hoping to achieve 100days = 1000miles, I’m on approximately 80days = 800miles so… 1 more coffee, more fruit bread then out for today’s run/stagger
    Happy Running.

  • I’m so glad to see a video on some trail stuff. And, I’m excited to be doing a trail race this weekend in CO Lead King Loop 25 K. I’ve been training with the TRE 1/2M program…here we go!

  • Lovely! May I suggest you consider a “DJI Osmo Action” video camera, fuzzy “dead cat” style mic covers for it (inexpensive on Ama zon), and a selfie stick. Here’s a sample that I recently shot: Cheers and thumbs up from California!

  • Just found your channel as I just entered my first Ultra trail marathon (50Km). Loving your content so far and I am sure will be really useful over the next 10 weeks.

  • How many 20+ mile long runs would you recommend for someone who’s had a solid 30-40+ mile week base but hasn’t ran more than 14 miles at a time in 5/6 years? My 50k is in 14 weeks.

  • great video as usually. But hey, i dont want to be offensive the camera is not focused properly most of the time. I can see it even on small mobile phone screen! You have been doing these in-terrain videos for long time, and the picture of camera is of high quality, so it must have user friendly focus control. I mean, the camera man should make better work for you after so long time! Hire me as your camera man!:) that would be honor for me. Great vid anyway

  • Thanks for the great tips! Currently training for my first 62k (kind of made up the course myself during these times), and you had some great pointers about nutrition & gearing up in the full kit. Thanks!

  • Great advice and love your running double ��. You said ‘when I ran my 1st ultra’ what race was your 1st ultra? I’m training for my 1st ultra in August. Peak skyline 50k. Fingers crossed it on.

  • Great video and great tips! I went into a 24hr race with barely any training, no knowledge about nutrition, and hadn’t got on with the trainers that I trained with, but had to take them with me. Now I’m looking to run it again in 2021 and I’m ready to learn & prepare. This video was so helpful ��

  • someone tell me what do you do if you’re running on the trail that is only wide enough for one person and you see another runner going slow in front of you with headphones on?

  • Shoes are a must. The right shoes make all the difference in the world. Also don’t run on trails during the deer rut, so I normally knock off trail running from mid October until mid February. I saw a muscle bound Buck running top speed through the woods three years ago and made the decision to stay off the wooded trails during the deer rut

  • Dear Santa.. I would like a Vegan Athletic cookbook.. I am currently vegetarian but seeing so many vegan trail runners who inspire me, has.. err… inspired me to consider going plant based… but as a cheese junkie I am hoping I can get all the info I need from a such a book.

  • Well that’s certainly the loosest definition of trail running. One step away from being a paved trail lol. If you need an intro into running THESE types of trails, don’t ever consider actual trail runs.

  • What bag were you using during the 2nd half majority of the video? The one with 2 places for water bottles

  • With trail running, form isn’t as important and you don’t get injured as much because every step you use your muscles in a different way