Ready to take your runs from the treadmill to the trail?

Here’s some things you should know before going trail running.

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woman sweating in the gym

record breaking ultra trail runner and running coach

Beyond the locale, my mindset needed to change, too.

Let go of the expectations of the road.

But changing up your running terrain is not always so straightforward.

Woman walking on a treadmill at the gym.

The benefits of trail running

First of all, trying trail running is worth it!

Mixing up your running terrain can also boost agility and coordination, Honore adds.

Plus, adding a more scenic landscape to your runs is a nice mood booster, too.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

For me its important for people to have fun, Frost says.

Theres no reason to go out there just because you feel like you should.

That is most definitely not the case.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

record breaking ultra trail runner and running coach

Power hiking is definitely part of trail running, Frost says.

Youll see top level runners hiking, especially once the distance gets longer.

Anna Frost, ultrarunner

3.

Healthy female training in the gym, performing a hip thrust.

Generally, thinner air means your body has less oxygen to power your muscles and cardiovascular system.

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A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

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Expect to run when you feel you might run, and power hike when that pace feels better.

You need some different gear

First and foremost, proper footwear is a prereq.

When trail running, we need some extra features that our road shoes may not possess, says Honore.

I found my personal sweet spot withHokas Speedgoat 6($155).

And dont underestimate the importance of fit.

Dont forget to wear sunscreen and bring water, as hydration and sun protection are always key.

Another thing to keep tabs on is the weather on your route, Honore says.

So pack extra layersand snacks, plus water, to refuel if youre in a remote area.

Take some safety precautions

You might also want to clue in someone you trust about your trail running plans.

When running solo, always be sure to inform someone of your whereabouts and intentions, Honore adds.

That said, having a slip or a small fall is sometimes just the nature of the beast.

you might prepare your muscles and tune into your body with a warmup.

Heres the 10-minute warm-up Nike trainer Traci Copeland does before all her runs:

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Using good form is also a good way to prevent injury.

Always engage your core and glutes to help maintain balance, Roser says.

When going uphill, youll want to focus on a different part of the foot.

But keeping alert and having your eyes trained on the path ahead of you will help keep you safe.

So you’re free to use your arms like wings.

For beginners, Frost recommends the latter.

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