Trail running is a simple and thrilling way to explore and enjoy nature. In the opinion of Steven Rindner, while trail running is not at all complicated, runners new to the trails must take a few steps to prepare for such adventures. Good fitness levels, proper gear, and appropriate techniques would make the running experience more comfortable, and help runners to stay injury-free.

Steven Rindner sheds light on a few tips that can help prepare for a trail run

Runners new to the trails should start with slow running on short trails. As they progress, one can run long distances and on hills, but it is prudent to avoid overdoing hard training sessions in the mountains without proper recovery. To prepare for trail runs, one should consider doing a few exercises that can help strengthen muscles and improve mobility. Here are a few exercises that one may try:

• Planks
• Side planks
• Calf raises
• Single-leg balance
• Single-leg deadlift
• Shoulder press

When running on the trails, runners must focus on their posture and cadence. When running downhill, it is better to keep knees bent, take short strides, and keep cadence high. On the other hand, for uphill sections, it is better to keep bodyweight in front and run on the toes.

In addition to perfecting the techniques, choosing the right shoes for trail running is also important. One should ideally buy shoes that have good heel and toe protection. If one is planning to run on hilly terrain, it is better to buy trail running shoes that have deep lugs and good traction to take on slippery surfaces, gravel, and slushy trails. To run on muddy trails with slippery algae rocks, it is best to wear lightweight trail shoes that have good traction. If possible, trail runners must try to buy shoes with a waterproof and abrasion-resistant outer layer.

As per Steven Rindner, apart from buying the right shoes, trail runners must also get basic gear like hiking poles, base layers, moisture-wicking apparel, windproof jacket, rain jacket, water bottle, and more, before heading out for a long run. Anti-chafing and blister creams are important also on long runs. Overall, the gear one would need would depend on the weather, terrain, and duration of the run.

Selecting the right trail is also vital before heading out for a run. One should select a trail based on their personal fitness level and prior experience with trail running. For people new to trail running, it is better to choose routes that are relatively easy to navigate, like paths with minimal elevation gain and fewer obstacles. These types of trails help beginners ease into the activity without placing too much strain on their body or requiring advanced techniques. On the other hand, those who already have some experience with trail running can try out more challenging routes. Challenging trails often feature rocky terrain and uneven surfaces, which demand a higher level of agility and skill. Runners tackling these advanced paths should be comfortable in making quick decisions and rapidly adjust their foot placement in response to the changing surface.