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"Want to bring some more excitement to your running? Well, trail running might just be the new adventure you’ve been looking for and we’ll show you how to start.\nIf you’re a seasoned road runner runner looking to broaden your horizons and discover new routes, or a novice new to the sport, this guide will tell you everything you need to know about how to start trail running.\nIf you’re completely new to running, don’t worry – check out our ultimate guide to running for beginners. \nSo, let the adventure begin.\nWhat is trail running?\nTrail running is, quite simply, a run taking in the heart of nature.\nIt’s like a hybrid between running and hiking, with a bit of cross country thrown in there for good measure too. You get the cardio workout of a road run, build leg strength through ascents and descents, while all the time being surrounded in the most beautiful of scenery.\n\nThat doesn’t mean you have to be high in the mountains to go trail running; rugged terrain, forests, even sand dunes at beaches can all classify as trial running.\nIt requires more concentration as well as more upper body work in maintaining your balance on descents or gaining momentum on ascents.\nAnd don’t forget to watch your footholds.\nBut the real beauty of trial running is that times aren’t necessarily the be-all and end-all; trial running allows you to get some exercise in perfect harmony with the natural environment.\n \nTop Tips for trail running?\nSo you know what trail running is, now you’re probably wondering how to get started?\nAnd don’t worry if you’re still a bit apprehensive of giving it a try, these tips will help ease that worry.\nSounds good?\nTip 1: Find a trail\nIf local geography isn’t your strong point and you’re unsure of where to find trails – fear not.\nThere’s loads of really good websites that will do the hard work for you, such as Sport Ireland’s Find Your Trails, or Trail Running Ireland.\nIf that doesn’t work, speak to some of your local running clubs to pick their local knowledge brains.\nTip 2: Focus on time, not distance\nWhile some of you runners might be able to break the 20 minute mark for a 5 kilometre road run, the same distance could take you twice as long on a trail.\n\n \nSo before you head out, consider how long you want to run as opposed to the distance.\nThat last thing you want to do is tackle a run that is beyond your capabilities.\nTip 3: Keep your eyes on the trail\nTrail running offers rugged terrain and injuries can occur if you’re not concentrated on where you are placing your foot. So try and avoid looking around at your surroundings until you have stopped or are walking, because a misstep can lead to a bad injury.\n \nTip 4: know the route\nIf you’re tackling a route for the first time, make sure to bring a map of the area or run with someone who knows the area.\nYou don’t want to get lost!\nIf you are going running on your own, it’s very important to let someone know where you plan to run or even leave a note in your car at the trail head. Of course, safety is numbers is always the safer option, but we know that isn’t always possible.\nOh, and most GPS watches can allow you to load the route into them too, so check out our guide to finding the best smartwatch for running here.\n \n What you need to start trail running?\nAs we now know, trail running is different to road running, so there are a few essentials you will need before you hit to hills and forests.\nCheck them out below:\n\n\nTrail running shoes: your lightweight racing flats might help to smash your 5k time, but they will not be suitable for trails. A shoe with good support, stability, grip and comfort is absolutely essential. We have a wide range of trail running shoes that will suit all shapes and sizes, so make sure you do your home work on the trails you will be running to find one that suits your needs.\nSmartphone: Accidents can happen, and if that rare instance does occur, you will need to be able to contact someone for help. Unlike road running, there’s a good chance you might be the only person in a large vicinity, so you can’t count on someone coming along and helping you if you get in trouble.\nFood and water: It’s hugely important to eat and drink before your run, during and after. So bringing a small hydration pack, that includes an electrolyte replacement in your water and an energy bar or energy gel to top up the energy stores.\nSuitable clothing: Always be prepared for what the elements might bring. It’s not unlikely you could get the four seasons while out on a trail. So wind jackets, tights and caps may be a necessity.\n\n \nThe benefits of trail running?\nThere’s no doubt about it, running a nice scenic trails beats slogging it out on a treadmill any day of the week. And there are so many health benefits to running, according to our running expert, Killian Byrne.\nAgree?\nIf so, here are some of the many benefits to trail running.\n\nMental workout: Navigating the ups and downs of trails will get your brain working in a whole new way. Rather than switching off from the world, you have to really focus on the moment and this can be a really positive boost for you.\nPhysical workout: Overall, trial running can be much better for your fitness that road running. The resistance of the hills will work wonders on your legs, while the uneven ground can improve flexibility, balance and ankle strength. You’ll also develop better agility due to the fluctuation in stride lengths needed, while down hill running can even improve your speed.\nMental health: Getting out in the fresh air, seeing some countryside and nature and giving you much-needed head space can have a massively positive cognitive response. Try it and we guarantee you won’t be disappointed.\nLess impact: Running on the grass, mud and earth is easier on the body than tarmac and concrete. So why not give your joints and bones a break from the impact of road running and swap it for something more gentle. Your body will thank you for it.\n\n \nConclusion\nSo with all this in mind, we feel you are ready to take on the trails and experience something new.\nWe’ve got you covered at Elverys.ie for anything you need.\nMake sure you let us know in the comment section your favourite trails.\n\n \n \n \n \n "
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