How to get started in trail running?

Whether you're looking for a physical challenge, to push yourself, or simply to reconnect with nature, the Hautes Vallées offer the ideal playground for beginners to trail running. In this article, discover all the essential tips you need to start this activity safely, progress at your own pace, and enjoy your first outings to the fullest.

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What is

trail running?

Trail running is a sport that involves running in the great outdoors, on trails, far from paved roads. Whether in the mountains, in the forest, or on hilly terrain, trail running can be practiced on a variety of terrains.

Thanks to a higher speed than hiking, this activity allows you to cover longer distances and thus admire more landscapes.

It is a rapidly growing activity, particularly in mountainous areas such as the High Valleys. It attracts nature and sports enthusiasts in search of freedom, thrills, personal challenges, and breathtaking views.

Trail running also has the advantage of being adaptable to everyone: it can be done alone, for true introspection, or in a group, with friends, to share the effort and the scenery.

You can choose to vary your routes to discover new trails or, conversely, run on familiar routes to measure your progress and enjoy a reassuring environment. This freedom is what makes this sport so appealing.

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Is it accessible to everyone?

Yes, trail running is a sport that is open to everyone, provided you are in reasonably good physical condition. It is best to start with short distances on trails that are not too technical, then progress at your own pace.

The most important thing is to choose routes that are suited to your level, without having to dig deep into your last reserves. At first, it can be difficult to gauge your effort, but with experience, everyone learns to listen to their body better.

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Tips for

start trail running

Want to get started in trail running? Here are a few basics to get you off to a good start!

1) A well-prepared outing is a successful outing.

Choose a route that suits your level and take the time to find out about the route, the elevation gain, the type of trails, as well as the weather conditions and seasonal characteristics (snow cover in spring). For greater safety, choose marked trails and well-maintained paths.

2) Don't think you're Mathieu Blanchard

Don't try to perform at your best right away. Take into account your current fitness level and technical abilities. It's better to do a little less than too much.

3) Don't hesitate to walk

Walking doesn't mean you're not a trail runner or that you're cheating. It's part of the sport. Even French champions walk on some steep sections. By being kind to yourself, you'll start by walking, and with regular practice, you'll notice that you can now run these same sections.

4) Take the time to warm up before you start

A few minutes of brisk walking, joint mobilization exercises, and light muscle warm-ups will help you avoid injury.

5) Allow for some quiet time afterward

Stretch gently in the hours following exercise.

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6) Remember to notify someone to avoid causing concern.

Inform a friend or family member of your itinerary and the estimated duration of your outing. In the mountains, cell phone reception can be limited, especially at high altitudes or on isolated trails. In addition, always carry a fully charged phone and a reliable means of navigation: map, GPS app, or smartwatch.

7) The most beautiful spectacle is around you, not on your watch

Trail running isn't just about timing. It's also about enjoying nature, the scenery, and simply feeling good outdoors.

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How to evolve

on a trail?

To improve your trail running, it is essential to adopt a suitable and regular training program. Start by running on flat terrain to build up your basic endurance, then gradually increase the distance and elevation gain.

When going uphill or downhill, take small, dynamic steps, keeping your legs slightly bent. This allows you to effectively engage all your muscle groups, using the middle of the sole of your foot, while conserving your energy.

It is also important to work specifically on ascents and descents, as they require different technical skills.

Finally, your mindset plays a key role: staying motivated and knowing how to pace yourself over time will allow you to fully enjoy your outing. Above all, don't stress yourself out! To stay motivated while progressing safely, there's nothing better than going with others and planning sessions that you enjoy.

Reflexes

good trail runner

Drink regularly to stay well hydrated
Walking on steep inclines to conserve energy
Watch where you step (roots, rocks, obstacles)
Listen to your body and know when to stop if necessary.
Stay alert to changes in the weather
Respect nature by leaving no waste behind
Follow the trails without cutting across fields
Be courteous and share the trails

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Trail running gear

©L.Fine

A good pair of shoes: lightweight and with studs for optimal grip on technical and steep trails, which should be replaced regularly depending on use.
Trail poles (optional): help with traction, distribute effort, and improve balance.
Well-fitted hydration pack to prevent it from bouncing around: with water, first aid kit, sunscreen, energy snacks, and warm clothing (gloves, neck warmer, etc.).
Windbreaker jacket: protects against bad weather and provides light insulation from the cold when climbing to high altitudes.
Cap and sunglasses: essential protection to prevent heat exhaustion and sunstroke.

Our ideas for routes in the high valleys

Here are a few ideas for trails to get you started in the High Valleys.

Even more trail routes

Focus on

the mountain horizons office

Want to discover trail running in a beautiful setting, surrounded by passionate people? Bureau Montagne Horizons offers outings suitable for all levels, whether you're curious to get started or already an enthusiast.

Valentin and his colleagues, all mountain guides, share their love of the mountains, their knowledge of the area, and above all, best practices to adopt. With them, there is no pressure: everyone progresses at their own pace, in a relaxed, friendly, and safe environment.

They take you to discover wilder spots, far from the crowds, in the Clarée Valley, around the Izoard, or facing the majestic Meije. Landscapes that will take your breath away, but always with respect for nature and everyone's abilities.

Bureau Montagne Horizons also offers hikes that are accessible to everyone: leisurely walks, treks, or themed outings (wildlife, flora, geology, etc.). The idea is to give you the keys to feeling more comfortable in the mountains, to guide you toward independence, and to teach you to take the time to enjoy the landscapes around us.