Fresh air, dirt under our feet, and views of nature all around. We love trail running for all the same reasons we love hiking.
At KEEN, it’s always been about the experience. And we see trail running as one more way to get outside, move our bodies, and connect with ourselves and our community. (Bonus: we also get to see more nature in less time.) We make trail running shoes with those goals in mind. It’s more about happiest known times (HKTs) than fastest known times (FKTs).
So whether you are a hiker who wants to move a little faster and go farther, or a road runner who wants more nature and views, here are some things to keep in mind as you get started:
Trails are all around us. They’re in neighborhood parks, community greenways, and further out in forests, mountains, and natural areas. It can be as simple as seeing a trail and running on it, or doing research ahead of time to find trails that match the terrain and distance you’re looking for. Here’s a little bit more about the type of terrain and trails you’ll encounter:
Groomed paths: These can be a narrow, packed dirt path at your local park or a wider, multi-use trail of bark chips, gravel, or dirt. They tend to be easier and flatter.
Singletrack trails: These narrow trails are just wide enough for one runner, and often involve more technical terrain like roots and rocks and elevation.
Jeep/fire roads: These wide “doubletrack” trails are unimproved roads of packed dirt, grass, or gravel.
A good place to find trails to run is alltrails.com. In addition to difficulty level, elevation, and surface type, AllTrails includes reviews with photos, so you can scope it out first.
One of the things we love about trail running is that you don’t need a bunch of stuff to do it. In fact, the only essential piece of gear you need is a pair of running shoes. So we think it’s best to wait and see what you need over time. But here are some of the things you might see folks wearing/using out on the trails:
• Hat: Brimmed hats help protect against the elements, whether it’s rain, wind, or sun, while helping keep sweat and your hair out of your face.
• Crew socks: You’ll probably notice more people running in crew socks on trails versus on the road or track. Crew socks add a little extra protection and help keep debris out.
• Sunglasses: Not just for UV protection. Sunglasses serve double-duty as eye protection against branches that are hanging into the trail.
• GPS watch: Tech can be handy for navigation and tracking your run to identify trends with cadence, heart rate, etc.
• Music: Some runners prefer to be immersed in nature. Others use music to help them keep going, especially on long runs. Open-ear headphones allow you to listen to music and still hear what’s around you.
• Poles: Lightweight poles can assist during uphill climbing, technical terrain, and slick conditions.
• Phone holder: Bringing your phone on your run can be important for safety and navigation. Some runners use drop-in pockets in their tights, a fanny pack, hydration vest, or a handheld design.
• Trail running shoes: Compared to road running shoes, trail runners have more traction, durability, and protection to handle rugged terrain. KEEN offers a more cushioned trail runner (Seek) and a more adaptive trail runner for mixed terrain (Roam). Both trail running shoes have ultra-durable traction that lasts 925 miles until worn smooth.
Durability is key. When a trail takes you deep into wilderness, you want to be able to count on your gear.
A body in motion needs fuel to stay in motion. For runners, that’s water and food. But how and when you add that fuel depends a lot on how far you plan to run, plus conditions like weather and elevation gain. No need to overthink things. As you log more miles, you will figure out what works for you. (That first time you bonk on a long run and wish you had stashed a bar in your pocket sticks with you!) In the meantime, here are some general tips to start with:
Before
Being well-hydrated before your run is key. It helps your cardio system work more efficiently, keeps you focused, and can stave off cramps. For short, easy runs, a light snack can be all you need food-wise. For longer runs, eating easy-to-digest foods that release energy slowly, like oatmeal, bananas, or toast with nut butter, will help sustain you with a more steady supply of blood sugar.
During
If you are running for less than an hour, you probably don’t need to carry water and food with you while running (unless the conditions make your run more challenging). But you’ll want to make sure you have access to both when you finish.
If you are running for an hour or more, you’ll want to carry some reinforcements. Hydration vests can be a good way to bring water/electrolyte drinks and also energy bars, gels, or dried fruit. Quick energy that’s easy to pack and eat on the move. Everyone has their own favorite go-to snacks and timing, but generally you’ll want to refuel every 45-60 minutes or so.
After
Recovery drinks with electrolytes will help replace the salt you lost through sweat. Most runners try to eat snacks with a mix of protein and carbs within 30-60 minutes of finishing. Your muscles have been working hard, so eating something soon after you finish will help replenish them.
Trail running requires the same approach as other activities in the mountains, such as hiking and mountain biking. We like to say that the biggest thing to bring with you are your critical thinking skills. Knowing how to stay safe in the mountains is key, as conditions, terrain and surroundings can change quickly.
With that in mind, the first rule of thumb is to make sure someone knows where you will be running. And it’s always a good idea to run with others, especially if you are exploring new trails.
There are hazards to be aware of, too, such as rocks and roots that can cause rolled ankles and stubbed toes, insects and wildlife, and weather-related conditions, like lightning and flash flooding. Running in hot weather can cause heat exhaustion and dehydration, while running in cold weather can lead to hypothermia.
And then there’s daylight ... or lack of it. Sometimes the sunset comes quicker than you expect, so put a headlamp in your pocket if you’ll be out there in the afternoon. When it gets dark, it’s DARK. We also recommend having a small first aid kit with you If you’ll be covering a lot of miles.
Good navigation is another important aspect of staying safe. Even if a trail seems fairly straightforward, it’s a good idea to carry a map, your phone, or GPS watch. Overgrown trails can make a route less obvious, and you can quickly become disoriented (one of our KEENmates learned this lesson the hard way in Hawaii!).
OK, so you’ve got your trail running shoes, found a trail, and filled up your water bottle. Now’s the fun part! Before you head for the trailhead, here are a few things to keep in mind:
• You can walk up the hills. You can stop anytime. Take a break to take in a view or forage wild raspberries.
• Consider joining a run club. They are incredibly inclusive of all paces and experience levels. It’s a great way to try new trails, connect with your local run community, and be inspired by others. (Join the KEEN Strava Club here!)
• Can’t make it to the trail? No problem. Neighborhood runs help prepare for weekend trail runs. You don’t need to run trail 100% of time.
• Focus on building up your aerobic capacity at first, gradually increasing your run time/distance. Then work on increasing your cadence and foot turnover with shorter strides for better balance and agility on unpredictable terrain.
• Don’t push it. You never want to finish on empty, so leave a little in the tank. Every run you are running so that you want to run again tomorrow. ;)
Racing is a celebration of all the training you’ve done. It isn’t always about racing or running a specific time. It can be a way to level-set your fitness, support a cause, or create a special experience when traveling. Having a race on the calendar can keep you motivated to get out there after a long day at work or when the weather isn’t ideal, too.
Trail run races can be any distance from 5K to 100 miles or more. A great first step is to volunteer at a race and get a feel for it. Then create a training plan for the distance you plan to race, and try to work in runs that mirror those racing conditions. For example, if an upcoming 5K trail race has a few climbs, you’ll want to include some in your training runs. You might even decide to hire a coach or train with a friend to prepare for the race.
No matter where your trail running journey takes you, have fun and enjoy all the places it takes you!
