Top 5 Mistakes Beginner Trail Runners Make (And How to Fix Them)
Your Trail Running Adventures Await: Avoid These 5 Beginner Mistakes
Trail running is a thrilling way to explore nature, boost your fitness, and challenge yourself. As a beginner, you’re diving into an exciting world of winding paths and stunning views, but it’s easy to make mistakes that can slow your progress or dampen your enthusiasm. With years of trail running and coaching experience, I’ve seen these pitfalls firsthand—and I’m here to help you avoid them! Here are the top five mistakes beginner trail runners make, plus simple fixes to keep you confident and injury-free. Ready to hit the trails? Let’s go!
Mistake 1: Wearing the Wrong Shoes
The Problem: Many new runners hit the trails in road running shoes or old sneakers, which lack the grip and protection needed for uneven terrain. This can lead to slips, blisters, or twisted ankles.
The Fix: Invest in trail-specific shoes with aggressive lugs for traction and a durable upper for protection. For beginners, the ASICS Gel-Venture 9 ($80) offers solid grip and cushioning for light trails, while the Saucony Peregrine 14 ($130) is great for rugged paths. Try shoes at a running store to ensure a snug fit with room in the toe box.
Mistake 2: Ignoring Terrain Preparation
The Problem: Beginners often underestimate trails, expecting them to be like roads. Uneven surfaces, roots, or hills can catch you off guard, leading to falls or fatigue.
The Fix: Start on beginner-friendly trails like gravel paths or fire roads, using apps like AllTrails to check terrain and elevation. Practice short runs (20-30 minutes) on similar trails to build confidence. For example, jog a local park trail with gentle slopes before tackling rocky singletracks.
Mistake 3: Running Too Fast, Too Soon
The Problem: Eager to improve, new runners often push their pace early, burning out quickly or risking injury on tricky trails.
The Fix: Run at a conversational pace—where you can talk comfortably. Use a walk/jog approach (e.g., 3 min jog, 1 min walk) for 20-30 minute sessions, gradually increasing jog time. Focus on enjoying the scenery rather than speed. Over weeks, you’ll build endurance naturally.
Pro Tip: Want a personalized pacing plan? My coaching helps you progress safely—reach out today!
Mistake 4: Skipping Strength Training
The Problem: Trail running demands balance and stability, but beginners often neglect strength work, leading to weak ankles or sore knees on uneven terrain.
The Fix: Add 1-2 weekly strength sessions (15-20 minutes) with exercises like squats, lunges, and calf raises. For example, do 3 sets of 10 bodyweight squats to build leg power. I use weights with all of these exercises but started with bodyweight and still incorporate body weight workouts from time to time. A strong core (try planks!) also helps you stay upright on technical trails.
Mistake 5: Forgetting Hydration and Safety
The Problem: New runners may skip water on short runs or forget to plan safe routes, risking dehydration or getting lost.
The Fix: Carry water for runs over 30 minutes, using a handheld bottle or a hydration vest like the Osprey Duro 1.5 ($90). Always tell someone your route and expected return time, and carry a phone for emergencies. Stick to marked trails, especially as a beginner.
Pro Tip: I’ll guide you on safe, fueled trail adventures—contact me to start coaching!
Your Next Step
Avoiding these mistakes sets you up for trail running success. With the right shoes, terrain prep, pacing, strength, and safety habits, you’ll be gliding through trails in no time. Want to fast-track your progress? As a trail running coach, I offer personalized plans to help you run stronger, safer, and with confidence. Book a free consultation today to kickstart your journey. Your trail adventures await—let’s make them unforgettable!
I’ve made all of these mistakes and more and now they are like second nature. It just takes consistency and practice the same as anything we are trying to get better at.