How I Got Started: The First Baby Steps into Trail Running
So, I survived my first trail run. And now what? How do you keep the momentum going when you’re completely new to fitness, running, and building endurance?
I’ll be honest—when it came time to figure out what was next, I had no idea where to begin. But hey, I’m a researcher at heart. So, naturally, I turned to Google to figure it all out.
Let me tell you—it was overwhelming. I was bombarded with endless how-to guides, articles on running form, nutrition tips, gear recommendations, and so much more. There’s so much information out there, that it’s easy to get lost in the rabbit hole. So, I decided to take a step back and focus on the one thing I knew: baby steps.
Take It Slow: Baby Steps to Building Endurance
First off, don’t get discouraged if you can’t just go out and run five miles on your first try. I certainly couldn’t. Building endurance, especially for trail running, takes time. There’s no magic formula. And guess what? You don’t need to be running the whole time to be a trail runner. That’s right—if you’re on the trail and you’re attempting to run, then you are a runner! Whether you’re walking, running a few steps, or mixing it up, you’re still doing the thing.
When I started, I embraced the run-walk strategy. For me, it was all about consistency, not perfection. My runs would often turn into long walks, but that didn’t matter. What mattered was that I was showing up. I wasn’t getting discouraged by the walking breaks. I knew that over time, my endurance would build. The more I stuck with it, the easier it became to run further, even if it was just a little bit at a time.
I began my trail running journey on Bears Den, a short 1.6-mile out-and-back trail in Bluemont, VA. It had a beautiful view, and it became my go-to trail for those early runs. At first, the trail kicked my butt! There was a 285-foot elevation gain that had me huffing and puffing and more than once, I found myself walking uphill. But that was okay. Each time I went, I built a little more stamina, and the run-walk strategy worked perfectly for me. I’d hike the hills, run the flats, and feel accomplished no matter how much of it was walking.
Fast forward to today, and I still use the run-walk strategy. It’s very common and it’s a great way to keep me consistent, avoid burnout, and keep my body happy. Even though I’ve built up more endurance, there’s no shame in taking a walk break when I need it. If anything, it helps me stay in tune with my body and keep the joy in running, without pushing too hard.
It’s essential to remember that your muscles, especially the ones you use for trail running, need time to adapt to the demands of the terrain. You’ll start slower, but that doesn’t mean you’re not making progress. It’s about showing up, being consistent, and celebrating the small victories. And don’t sweat it if you miss a day or even have an off week. Life happens! The key is to lace up your shoes, get back out there, and keep going.
Now, Let’s Talk Shoes: The Game-Changer
Once I got my feet under me (literally!), I started thinking about what I needed to make this my thing. The first, most important thing? Shoes.
The sneakers I had been wearing were cute. But let’s be honest—they were lifestyle shoes, not meant for trail running at all. And if you’ve ever been on the Appalachian Trail, you know it’s technical. Rocks, roots, and tricky terrain everywhere. My shoes didn’t stand a chance.
So, I went on a hunt for a real trail running shoe. After a couple of months of casually hitting the trail, I finally settled on my first true trail shoe: Brooks Catamount. And let me tell you—what a difference! I felt lighter, more stable, and way more comfortable on the trail.
Here’s my advice for anyone just getting started: Find the right shoe for you. It’s a game-changer. If I could give you one piece of advice, it’s this:
Tips for Finding the Right Trail Shoes:
Don’t follow the trends: Just because a shoe is popular doesn’t mean it’s right for you. What works for one person might not work for your feet. Try different options and see what feels best.
Research your terrain: Know the trail you’ll be running on. Some shoes are made for technical terrain, while others work better for smoother paths. For example, if you’re running a trail like Bears Den (rocky, root-filled), you’ll want a shoe that provides stability and traction.
Consider versatility: If you run on varying terrains, maybe you need one shoe for the trail and another for road running. I transition between the two a lot, and I’ve found it helpful to have shoes that can do both.
Cushioning: When I first started, I wanted something light that would let me feel the trail. I thought that would give me the best traction and stability. But when I started running longer distances, I realized I preferred more cushioning. It’s all about finding what works for you.
Heel-to-Toe Drop & Fit: These can be very specific to you. What works for one person might not work for another. Don’t be afraid to experiment until you find a fit that feels like home.
I’m a huge fan of REI for their return and trade-in policies. It’s been a lifesaver while I’ve figured out what gear works best for me. At this point, I rotate my shoes based on where I’m running. I never want my feet to get too comfortable in one pair and risk injury. Plus, having variety in my shoes keeps things fun!
A Final Word:
If there’s one thing I’ve learned along this journey, it’s this: You don’t have to know everything before you start. Just take it step by step. Start small, get your gear in order, and let the trail show you what’s possible.
It may not be easy at first, but the more you show up, the better you’ll get. Trail running has been my escape, my therapy, and my path to thriving. And if I can do it, you can too!
