1. No single trail is the same.
One of the many things I love about trail running is that each route has something to offer, even the same route on a different day can offer something unusual or different.
2. Don't be too full of yourself.
For those who spend most of their time running on the roads, trail running can seem more difficult or exhausting at first It's wise not to get carried away, slow your pace, and focus on finding a new rhythm. In a matter of weeks, you'll be running up hills you used to walk and be at one with the terrain.
3. Stay safe.
When heading out to the trails, run with your buddies or dog if possible, or tell someone where you are going and which trail, and take a cell phone with you for safety. Leave a note with your planned course and bring fuel and fluids. If possible, take a trail map and ID with you, and keep track of where you are along the trail as you go. If you run alone, download one of these safety apps for your phone or use a device with a safety feature like the Apple Watch, and always be mindful of what's going on around you.
4. Keep your eyes on the trail.
It can be tempting to look straight down at your feet or gaze at the nature around you, but doing so can quickly lead to tripping and falling. If you want to enjoy the sights, walk it out or stop; otherwise, focus on looking three to four feet ahead to create a line of travel, or where you going to step for the next few strides.
5. Remember it's not a race.
Running on trails can be a lot more demanding than the roads, especially if it's a technical singletrack trail with roots, rocks, and other fun obstacles. It is best to avoid comparing your pace, as you will be slower than your normal road-running pace. Try and aim for a steady tempo. Run by your effort level, by your heart rate, and by the tune of your body. For new trail runners, that may mean walking the hills and running the downhills and flats. No shame in that game. Build up to running the hills slowly, and you'll prevent injury and burnout along the way.
6. Be mindful of your time.
Because the trails are more demanding, it's wise to run by time at first to gain a sense of your trail pacing versus heading out for a 6-miler that might take you 40 minutes longer than expected. Running an out-and-back course is a great way to get to know your pace and develop your trail running confidence. From there, you can develop loops and routes to fit your needs.
7. Change gears.
Adjust your pace according to the terrain and maintain a consistent effort level as you climb uphill. When in doubt, walk. Running over downed trees or through mud and sand takes some time getting used to, and it's best to progress slowly. Tackling obstacles will get easier as your body gets stronger and more seasoned on trails.
9. Wear the right shoes.
It's definitely a sound idea to invest in a pair of decent trail running shoes. They differ from road-running shoes in allowing better handling on rugged terrain but also lower profile (lower to the ground), which reduces the chance of ankle rolls with a high heel. Whereas you may find yourself sliding constantly on . They should fit snug in the heel but have room in the toe box. Once you've got 'em, take care of them. After a wet or muddy run, remove the insoles, wash off the mud, and stuff with newspaper or paper towels to dry.
9. Add appropriate accessories.
Although many trails provide shaded routes, it's still wise to wear sunscreen. Sunglasses, dark or light, will protect your eyes from tree branches and bushes. Wearing a hat and bug spray will help prevent insect bites and ticks. Grabbing some gaiters will keep the dirt out of your shoes and give you a little style on the trail.
10. Carry fluids.
Hydration is key on the trails as you don't know how long you will be out for. Some days might take longer than others due to mud, water crossings, snow, and more. There are three ways to carry fluids on the run: handheld, multi-bottle waist belt, and hydration pack. Try to test these out and then off you go.