Outdoor Activities

Trail Running

Trail Running 101: Learn Techniques, Tips, And Gear Essentials

15 May 2024

Healthy body, healthy nature. This could be the trail runners’ motto. What’s not to like about running among the vegetation and breathing in the scents of fresh soil and trees? It couldn’t be easier! You just need the right gear to get out and enjoy the run!

Get out on the trails with these tips and tricks for enjoying the great outdoors.

Adventure awaits
Choose the right trail running shoes
How to choose the right type of trail
Adapt your running technique
Wearing the right clothing

Adventure Awaits

There are plenty of advantages to trail running, which certainly explains the growing number of trail running enthusiasts. Being out in nature and enjoying the tranquility is very fulfilling. Less monotonous than jogging on asphalt, trail running is the perfect excuse to leave the city behind, breathe in the fresh, pure forest air, whizz by the trees and enjoy the scenery.

How to choose the right shoes

The main challenge is the uneven trails. The ground is unstable, so the risk of sprains is higher. How can you avoid injuries?

You can start by investing in shoes designed for trail running!

Here are some characteristics specific to trail running shoes:

They are more durable.
They have grippy lugs and a rugged rubber sole.
Benefit: better traction and greater grip on terrains.
Some models feature a toe cap providing added protection.

Construction

A shoe consists of two main parts: the upper (everything above the sole), and the back of the shoe.

The upper includes:

The vamp : the top part of the shoe, from the toe to the instep.
The toe box : covering the toe region.
The tongue : to help keep debris out and for increased support.
The collar : it acts as a seal to prevent any intrusion inside the shoe.

The back of the shoe includes the quarters, and sometimes a counter to hold the heel in place.

Finally, the sole is divided into three layers:

The insole where the foot rests.

The midsole absorbing shocks and sometimes reinforced by a shank. A shank is a reinforcement of varying length that provides more rigidity to the whole.

The outsole in contact with the ground.

Depending on the season, there are two types of shoes to choose from:

Breathable models made from lightweight mesh (for summer jogging);
Water-resistant models (for running in the spring, fall and winter time) made with Gore-Tex membranes.

How to choose the right type of trail

Unlike road running, trail running offers more “flexibility” and thus less risk of impact on the back or joints.

Nevertheless, make sure you run on a trail adapted to your level and fitness.

If you are a novice, flat trails are more advisable. If you are an experienced runner, you can choose tougher trails with dips and hills. If you go for a more technical trail, you will work your cardio while strengthening your muscles. Ideally, you want a trail with no rocks or roots sticking out, unless you are up for a particular challenge.

Adapt your running technique

Trail running is all about the adventure, while performance is secondary.
Listen to your body and read the environment as you move through it, accelerating and slowing down according to your abilities and the terrain. Pay attention to progressing at a reasonable rate, in both effort and practice.

Here are some tips to start out:

Warm up before you hit the trails! To prevent injuries, start with a quick walk.
Modify your stride to suit the terrain you take.
Be careful on the descents, they can be slippery. The goal is not to get hurt. Establish a good position: stabilize your centre of gravity and take smaller steps to maintain control.
Take the ascents at your own pace. If you run full out going uphill, you risk exhausting yourself too quickly. It is better to walk, keeping a high pace of steps per minute, then start running again when you get to the top.

How to avoid running injuries?

Invest in shoes designed for trail running.
Make sure your shoes are snug: if your shoes are too big, you increase the risks of friction (and therefore blisters) around the toes.
Wear socks meant for jogging to avoid blisters. The best socks for trail running? Socks made of merino wool.
Adapt your running techniqueto your level and the route.

Wearing the right clothing

To maximize your enjoyment during a trail running session, your outfit is crucial to ensure comfort, performance, and safety.

The right shoes

As a fundamental element of trail running, your shoes should offer good ankle support, optimal grip on various surfaces, and sufficient cushioning to absorb shocks.

Technical clothing

Essential for your comfort and protection in any weather conditions.

Your first layer wicks away sweat.
Your second layer protects you from the cold.
Your outer layer shields you from external elements (rain, wind, snow).

Hydration accessories

A hydration belt or vest is essential to stay hydrated and allows you to run easily without added bulk.

Smartwatches

The perfect companion to a run, for tracking your performance, routes and heart rate.

Discover

Trails you must check out

Mont-Royal Park is one of the most beautiful places for trail running without leaving the city. It is crisscrossed with trails of varying levels, such as the gravel path that leads up to the iconic cross at the top or an array of steeper, more technical trails.
Mont-Tremblant National Park is a magical place to get out of the city and take on some very nice trails.
The Parc du Domaine Vert, in the Lower Laurentians is a beautiful forest park crisscrossed with trails for runners of all levels.

In any season, experience the best of the outdoors on the trails, adventure right under your feet!