Tips for Trail Running • Advice from the Pros

Tips for Trail Running • Advice from the Pros


Trail running beginners are often amazed at how connected to nature trail running feels. Even if you have been running for a long time, you are a trail running beginner if you’ve never tried running through forests or hiking paths. This post is for running veterans and trail running beginners to get some advice from some of the world’s most accomplished trail runners!

Trail Running Beginners Want to Know: What Exactly is Trail Running?

A trail is any unpaved surface; it can be rocky, muddy, icy, hilly, uphill or downhill. Trail running is often done on hiking or walking paths and is categorized as such when the runner goes “off-road” into unfamiliar terrain. Trail running is an effective full-body workout. More muscles are used than when we run on flat surfaces. It also improves your balance.

Are you a trail running beginner that can’t wait to hit the dusty trail? adidas TERREX Pro Athlete Benni Bublak has got the best trail running tips to get you started in off-road running.

man runnin on a trail

4 Trail Running Beginner Tips

1. Don’t overdo it

The most important thing for trail running beginners is to pace themselves. Don’t go from 0 to 100 right away. Start slowly, get a feeling for trail running to adjust your body to running on uneven surfaces.

Pro tip:

Instead of tackling a mountain right away, start out on an uneven path or field. Or take the chair lift or gondola up to the top and run a few loops without exhausting yourself.

2. Be Patient

Many people tend to start a new sport bursting with excitement and motivation, expecting to see changes overnight. But change takes time. When you start trail running, it will take some time before you start to see success. Be patient with yourself.

3. Have Fun on your Runs

Fun should be your number one priority as a trail running beginner. Listen to the birds chirping, the wind rustling the leaves, and put the noise of traffic and the concrete jungle behind you for a while. What makes this sport so special is the natural environment in which you do it. 

trail runner timothy olsen

4. Have a Mantra

Timothy Olson repeats mantras when he’s doing things like setting the FKT on the Pacific Crest Trail (more on that below). One of his favorite mantras is: “Be here now.” Mantras help give him the strength to keep pushing even when it gets challenging.

Share your mantra in the comments at the end!

Trail running beginners should check out these posts to take their running to the next level:

FKT – Fastest Known Time

Trail running pros compete regularly in races around the world. Many races are canceled right now, but there are still ways to challenge yourself and compete with others, such as Fastest Known Time (FKT). An FKT is a successful attempt to run a predefined route as fast as possible. 

Even if you are a trail running beginner, you can choose certain (short) routes to challenge yourself on a regular basis. This is a great way to keep track of your progress and see how you improve. It will keep you motivated to continue training and it’s loads of fun.

Curious which trail runners are trying to set new FKT records? We’d like to present five adidas TERREX Pro athletes.

We hope these tips for trail running will motivate you to get out there and experience nature and running in a new way. Are you already an experienced trail runner? Then maybe it’s time for you to push yourself with an FKT route!



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