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How do you start trail running?

Hoe begin je met trailrunning?

Trail Running: A Step-by-Step Guide to Getting Started

Trail running is much more than just running. It is an adventurous way to explore nature, push your physical limits and experience a sense of freedom that you will not easily find in the city. If you're considering getting into trail running, this article is your perfect guide. We will show you step by step how to get started with this exciting and satisfying sport.

Step 1: Do Your Research

Before you put on your running shoes and head out into the wilderness, it's important to do some research. Learn more about the trails in your area, find out what difficulty levels they have and check the weather forecast. This will help you plan your first trail run and ensure a safe and enjoyable experience.

Step 2: Invest in the Right Equipment

While you don't have to spend a fortune, it's important to invest in quality equipment. Here are some essential items you'll need:

  • Trail running shoes: These are specially designed for uneven and often muddy trails. They provide extra grip and protection.
  • Breathable clothing: Choose moisture-wicking and breathable clothing to stay comfortable during your run.
  • Hydration system: Bring plenty of water, especially when going on long trails.
  • Navigation aids: A map, GPS or even a trail running app can come in handy to keep you from getting lost.
  • First aid kit: It is always smart to take a small first aid kit with you just in case.

Step 3: Start Slowly

Trail running can be quite intense, especially if you're used to running on paved roads. Start slowly and choose an easy path to start with. In the beginning, focus on building endurance and getting familiar with the terrain.

Step 4: Mind Your Technique

Trail running requires a different technique than running on flat surfaces. Please note the following points:

  • Short steps: Take shorter steps to maintain your balance and avoid obstacles more easily.
  • Use your arms: Your arms help you keep your balance and steer, especially on descents.
  • Be alert: Stay alert to the surface in front of you and adjust your speed based on the terrain.

Step 5: Listen to Your Body

One of the most important aspects of trail running is listening to your body. If you start to feel tired, take a break. Don't overdo it at first. It is important to build yourself up gradually to avoid injuries.

Step 6: Discover New Paths

One of the biggest benefits of trail running is the chance to discover new places. Explore different trails and discover the beauty of nature. Always make sure to respect the rules of the area and not cause any damage.

Step 7: Stay Motivated

Trail running can be addictive, but like any sport, motivation can sometimes wane. Stay motivated by setting goals, making trail running friends and enjoying the journey itself.


Trail running is a great way to enjoy nature, improve your physical health and experience new adventures. Follow these steps to start trail running safely and successfully. Always remember that the most important thing is to have fun and enjoy being outside. Have fun with your first trail run!

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