Trail Running Tips for Beginners - essential kit, awesome routes & mistakes to avoid!

[@marklishmael]

More reasons trail runs in the forest are great include, when running within the forest, the trees are pumping out oxygen, not CO2 as happens adjacent to motorways, so it's better for your lungs, your brain, and your whole body, everything that is dependent upon having oxygen to operate. Also, there's evidence that scents of the forest reduce stress, and that being in the forest may trigger certain biological responses such as a lowering of blood pressure, boosting the production of serotonin, and boosting of the immune system. And as you stated, each foot placement and foot strike is different so you're building stronger connective tissues in the feet, ankles, knees, and hips. And this avoids repetitive stresses associated with running on uniform hard surfaces, that becomes more acute as we age. Last... it's way way more fun, ignore your pace, and just run for the joy of running, it's like being a kid again.

[@lederppz6202]

Humans don’t need that much oxygen. The air is mostly nitrogen. R u high ?

[@MrVibriocholerae]

its amazing really

[@djspin808]

Really enjoyed your tips on running my first ultra, I've done a 32 miles, planning to do my 50 mile run on my 50th birthday this August 2021, greetings from San Francisco California...

[@twalton]

I definitely agree with your point about slowing down and enjoying the view from time to time. I've discovered so many wonderful trails around where I live (Helsinki) as a result of not focusing on pace or distance. Running can be so much fun if you take the pressure off yourself.

[@SarahPlace]

definitely! would love to visit finland one day, there is a race called nuts yllas pallas which looks incredible!

[@claytonmetternich7814]

New to the sport… and your video told me exactly what I wanted to hear. I have only run 1x 50k and I was self conscious about needing to walk. Nice to hear it’s ok / encouraged to walk up hills. Truly a humbling experience and very fun culture. Can’t wait. I’m subscribed and playing catch-up on your videos. UTMB is the goal. 36 years old and I think the speed years are behind me.

[@Aloneinhills]

Awesome content girl, who would of thought at 1 stage you where afraid of the camera, you're smashing it now and seem so confident filming. Love it...

[@SarahPlace]

thank youuuuu, getting better! :)

[@jasonleeruns]

I’ve just switched from road to trail a few week ago and can’t believe how much more I’m enjoying it. Will have my first marathon on the trails next year.

[@NICUofficial]

trail running is soooo much better, isn't it :D did you do the marathon? How'd it go?

[@randomize9642]

As with Ben's videos... like before I even watch it. Sarah you're more and more comfortable every time in front of the camera! Awesome content!

[@SarahPlace]

thank you rudolph! :)

[@elijahsargent6778]

So glad I found this channel, you seem genuinely happy to be talking about the sport we love, keep up the amazing content

[@macau.friend]

Wow, brand new channel on running, awesome! I haven’t had much interest in trail running in the past, but now that you’ve made a video for beginners, may give it a try some day. Thank you.

[@paulsparkes5741]

Good stuff 👍 got another tip for you, if your running alone tell someone where your going so at least people know where to start looking if you have a problem, especially if your in the mountains! Keep the videos coming 😁

[@SarahPlace]

yes another good one!

[@ben1447]

Strava has a beacon option that informs up to three different contacts of where you are, it is great unless you stop for a photo and then you get a load of texts and worried calls and realise that you're being watched lol!

[@kathrynmoney4406]

You're great inspiration for the ladies Sarah! Keep 'em coming!

[@giantkidtiff]

agreed - nice to see a lady on here!!

[@michaeldavid3720]

Love the content and your confidence in front of the camera increasing, would be nice to have your opinion on the shoes you run in and why

[@JBKITE14]

Great video Sarah! As a future video suggestion it would be great to hear about some of your current running goals both short and long term. If you could expand and talk about how you will modify your training to achieve the goals it could provide some useful insights for those of us who are self coached. Keep up the great work!

[@SarahPlace]

cool thank you! yes sure will put it on the list

[@deehultonsmith]

That was good timing on the part of the algorithm, throwing this channel into my recommendations. I’m in the process of switching from road to trails (pending recovery from a heel injury) and I’d just run out of Harry Jones vids to watch, so I was in need of another source of motivation.

[@ered_lithui]

After running an hour in the cold, wet dark this morning, your sunny attitude couldn‘t be more welcome. Also, great tip, I honestly never gave a single thought about my socks... it makes perfect sense, of course... Thanks! Greetings from the Bavarian Alps.

[@jtsimaras]

Just got into trail running as a cross-training for mountain biking - I'm hooked - huge thank you Sarah for your content :)

[@ruthmckeon1904]

Seeing your video and listening to the hints and tips has reminded me how much I enjoyed orienteering at different levels and although here in Ireland I can struggle from time to time in finding trail routes, I think I should just try harder and remember it's all surfaces other than tarmac. Thanks for another inspiring video Sarah, the time taken to put it together is appreciated.

[@xzavierandre29]

I dont mean to be so off topic but does anybody know of a way to get back into an instagram account? I was dumb lost the account password. I love any tips you can give me

[@rowanmiguel8435]

@Xzavier Andre Instablaster :)

[@xzavierandre29]

@Rowan Miguel thanks for your reply. I got to the site thru google and I'm trying it out now. Seems to take quite some time so I will get back to you later with my results.

[@xzavierandre29]

@Rowan Miguel it worked and I finally got access to my account again. I am so happy:D Thank you so much, you really help me out :D

[@rowanmiguel8435]

@Xzavier Andre you are welcome xD

[@Outdoorliving74]

I grew up at the base of the pilgrims way in Maidstone and spent many hours running and cycling along it. Great memories.

[@TheFolkinrambler]

The best thing about trail running is the fact you are not a slave to the watch as you point out. Pace etc & distance go out the window, although you pause your watch? My tip for you & others is, if you have a Garmin, Apple Watch or most smart watches they will auto pause. There is benefits to this such as you will get a moving time & elapsed time, if your watch has a heart rate monitor if you are really keen you can see your heart recovery on stops but the biggest one I find when I go out running with friends is “ I forgot to start my watch again!”. Leave your (this meaning everyone) road running head behind. Start your watch and take it all in. It’s a really good video showing loads of good tips and what to do especially for beginners and I have enjoyed your other videos. Your sock tip is especially great. Keep up the good work.👏👏

[@SarahPlace]

yeah it's more just force of habit from being used to pausing it on road crossings, i had autopause switched on when i first ever got a watch but found it took too long to actually pause by time it had realised i'd stopped. but agreed, on the few times i have forgotten to restart it is so annoying!

[@TheFolkinrambler]

Sarah Place each to their own. Just cracks me up when I go out running with folk, especially on trails and they are pausing their watch. I normally reply with “ you competing in the next olympics?”. I’m like the everyone and loving pushing myself from time to time but try not to be a slave to the watch. Keep up the good work look forward to more videos of your runs...

[@carlhole-maloney3249]

Hi I'm running my very first trail race this Sunday. It's a 10 mile trail race, in South Derbyshire, brooksies bash. I was looking at doing a pb as my 10 mile pb is 1hr 28. But I think I will completely forget that, with the heat this weekend..and the hills. You have answered all my questions..thanks.

[@tyemust4399]

Thank you. Great tips! I run quiet alot but never tried trail running. Just got my trail shoes and will be doing my first run tomorrow. I'm 10 min from epping forest and can't wait to run it as I normally walk it with my little boy.

[@ceriannhughes692]

Ah what a brilliant video and tips thank you!, well I’ve been thinking about starting running for ages, I was thinking about going along the roads here but it’s dangerous so I’m talking myself out of it, but if I went for a trail run it be so much better because can relax knowing there’s no cars behind and all that. Im so scared but I want it to be a relaxing experience. I will check out those running trails. X

[@heavyt5702]

Excellent video full of great tips! Looks like you had great fun filming it. Nice one, Sarah 👍🏼

[@mdny7788]

You seem personable and have good screen presence, you are going to be a hit channel, keep making videos regularly.

[@ourchannelofthisandthat]

Thank you for making this helpful video, I am new to trail running and so nervous to try and find some as I am used to just running out of the front door on road runs. I am excited to get going! x

[@sophied7263]

Great video and perfect timing as just bought some trail shoes and wasn’t sure how to find routes. Would be great if you did a video about ultra running, how to do your first one, top tips etc.. also a video on your running background so how you started running and how to get better.

[@SarahPlace]

thanks sophie, a few other people have said that too so will hopefully film something soon! enjoy the trails!

[@adamandlorraine]

Thanks KZbin for popping this one up for me. Just started running and trails are the only thing for me. Max I have done is 4 miles but really enjoy it. Apart from the aches and pains. Starting running aged 45 might not be the most clever idea!

[@SarahPlace]

ah it's never too late to start! my parents started running a few years ago and they're in their early 60s! enjoy the trails! :)

[@davebrown1100]

What a great video, thank you. I'm just starting my journey and absolutely loving it and the community.

[@jonathanperkin]

Great to see my local trails! Almost impossible not to love trail running when the North Downs Way is on your doorstep. Thanks for the videos Sarah, found them via Ben via FMR/R4A, you're all inspiring me to push further and get out more. The dream would be the AoA as I absolutely love running the coast path, just not sure I have the mental toughness to push through the pain like you guys can! It's amazing what some people are able to do, and it's always really helpful seeing that it's not easy for anyone, but that you can push yourselves beyond what you thought possible.

[@ioanparry]

Sarah, these videos are a really good strong start to the channel, seems you're a complete natural at this, and great editing! This channel will grow pretty quickly I reckon! Great tips, and brilliantly delivered. Keep up the awesome work and promoting trail running, one of the very best soul fuel activities....

[@john1boggity56]

Wonderful vid - thank you for sharing !!! I sleep so well after a good trail run and mental health is at its peak.

[@susanwiggins6309]

You're a natural! This video was helpful as I have been interested in trying some trail running. I think I'd be nervous going on my own though. Were you when you started? It would also be interesting to hear about your running background - how you got started, races you've done, etc...

[@SarahPlace]

thanks susan! i've never felt nervous doing it alone but i think i would if i didn't know where i was going which is why i always have a route planned out on my watch, but you can just keep it local to start with and then you can start branching out when you're a bit more confident with it! enjoy!

[@rogereowen3]

Ran my first ever half marathon around Greenwich Park and Blackheath today 😁. I guess running on the heath qualifies me as a fledgling trial runner hehe. Great video and full of useful information, well done Sarah👍

[@SarahPlace]

haha definitely! congrats on your half marathon, you chose a great place to do it!

[@billiemunchen]

I'm getting into trail running and this is my first video to learn about it! Thanks :).

[@hippychicken82]

Thanks this is super helpful, brought my first pair of trail shoes this morning! Im relieved to find out walking up hill is not considered a failure 😁😬

[@twold4this]

This vid popped up in my KZbin feed. I'm so glad it did ! I do run off road, certainly not enthusiastically! However many events are 6/8/12hrs off road loops (good for organisers! You pay £x whether you run 1 loop or 10laps) - trail running lite. I'm middle aged so trails are difficult: uncomfortable to my back, falling over (inevitably) etc I have the Wayfarers Way 100k point to point booked - it has already been pushed back til July but even that may be too soon with the Covid19 thing: there are only 50 competitors so... perhaps? It has at least given me some focus for my running in this period. Run - Walk, off-road etc. I am hoping to achieve 100days = 1000miles, I'm on approximately 80days = 800miles so ... 1 more coffee, more fruit bread then out for today's run/stagger Happy Running.

[@SarahPlace]

wow wayfarers way looks fab! fingers crossed it still goes ahead for you, would be a great time of year for it. good luck!

[@twold4this]

@@SarahPlace Postponed (for final time) to August!

[@dannygrays]

Thanks for sharing the useful tips. Am just getting into trials after watching alot of stuff on UTMB. Not sure if I could do a 100 miler but there is something beautiful about running off road. We done in and around Virginia Waters over the weekend which was spectacular!

[@Nickswolves]

Great video Sarah - loving the smile and thumbs up after each tip 😊👍🏼

[@markwalsh6714]

I was so happy to hear you mention that the pace will be slower and you can relax into the run. I think I’ve become obsessed by the Strava minutes per mile, even if I’ve run across a very muddy and waterlogged field. I think I just need to forget about it during trail runs.

[@NikolaTeslaEE]

Trails, mud runs, I run the flat terrain, jog the downhill, and walk the uphill.

[@dhutchman]

So I went and tried my first trail run over the last weekend after watching this video. I loved it and am totally converted! Thanks for the tips, and had 'stop and take it in' running through my head as I enjoyed my surrounds. Thanks so much, and hi from Australia.

[@SarahPlace]

ah amazing! glad you enjoyed it jonathon! wishing you many more happy fun runs on the trails in the future!

[@samwis41979]

Lovely video. I'm off all round Guildford and North downs way tomorrow and certainly seemed to recognise the views and paths in this video.

[@boydsharp]

This video is what got me started in trail running. I miss your videos..

[@jessicacastillo6778]

I loved this video! I've been curious about trail running and this video gave me more confidence to pursue it! You're awesome!

[@sophiaskyers5574]

Jessica Castillo me too. I bought a pair of trail shoes today 😁

[@kevingoza]

Thank you for the approachable commentary! I’m just getting back into running at age 65 and it helps to find an encouraging guide.

[@DoYourConquer]

Loved growing up close to Richmond park! The West Coast Trail would be an awesome run if you are ever out in western Canada.

[@willamightknow7639]

Subscribing because of your “Trail running for beginners” video. More of a hiker, not a runner but I admire you guys so much and dream of being a part of that culture 👟👟

[@davidclark1982]

Yesssss. Wendover gets a mention! Fantastic place and only 50 minutes from Marylebone!

[@SarahPlace]

love wendover woods!!

[@JonsConsciousLife]

I’ve just picked up my first proper pair of trail shoes and took them on some fairly technical stuff yesterday. Saucony Mad River TR. I love being in the forest, in tune with nature, and yeah the pace just doesn’t matter at all.

[@lizzypicardi]

Thanks! I have my 1st 15 mile race tomorrow so stoked. Subbed !

[@SirBrickzAlot]

new to trail running and loved this video, subscribed.

[@stevendavies4572]

Brilliant video .I've been watching bens videos for a while and have been wondering how to start off trail running and hopefully incorporate them into my road running or half marathon training.i look forward to the next video!

[@SarahPlace]

ah good well hope this helped a bit! enjoy incorporating some trails into your training!

[@patrick7228]

Enjoyed it. Future episode idea: Storytime with Sarah. I'm always interested in where and when people's passion for running began. Where you always a casual runner, did you always do distance, did a park run inspire you to get better at running, etc. You ran a sub 20 5k in one of Ben's videos which is my goal so would love to hear your training history.

[@SarahPlace]

cool thank you will add it to the list :)

[@jamesshelley6478]

Loving your channel! Glad u and Ben both have one x

[@evlsv620]

Great video Sarah. I'd agree with those tips for the most part. Keep up the good work.

[@sihaves8808]

Thanks for this. Just completed the Couch to 5K and much prefer running off road. Ran on a lovely trail in Dumfries and Galloway this morning.

[@hikinged]

Thanks for the useful tips, Sarah!

[@garybriggs5094]

Loved the video, nice and relaxed. Looking forward to the next one 👍🏻

[@Margbear]

Definitely an important tip to stay safe out there! Enjoy everyone! Thanks Sarah

[@Kilsythrunner]

I am missing my trails due to my marathon training at the moment. Looking forward to some autumn trails. Great video

[@SarahPlace]

ah you can always mix a bit of trails into marathon training though robert! would be nice to do a few easy runs on the trails, even the odd long run!

[@Kilsythrunner]

Sarah Place that’s true, I’ll maybe mix it up on my next easy day. Long runs are mostly on canal path but don’t count them as proper trails 😊 I’m lucky where I stay to be spoiled with hills and trails

[@ChrisFeeney]

Great Video, just moving from long distance hikes to running 😄 , it's killing me . Keep the videos coming.

[@RosserRuns]

Those are great tips. You have some cool areas to run in. Keep up the great videos.

[@paulfrank73]

Great video!! So many useful tips, Its inspired to add some more trail runs in the future!!

[@redcloudmc]

Helpful. Just starting out with trail running here

[@guillaumesperlich5749]

Already a big fan of your videos, great job !

[@richardbrown1573]

Quality vid Sarah, on point and really well done 👌. Keep up the great content + looking forward to your next vid 👍.

[@sophiaskyers5574]

I never usually give likes to You Tube videos but I have to give you a massive like Sarah. I am a novice runner, living in Greenwich and I have watched you and Ben. Absolutely love that channel. In your own channel you come across really well and the content thus far is excellent. You are in command of your material and you are inspiring and so interesting to watch, as well as informative. More please! Thank you so much! All the very best with this. I will be watching and promoting.

[@SarahPlace]

thank you sophia! means a lot!

[@kingy1204]

now starting my trail journey so thank you for making this! Was very informative

[@apiyutsiyapan9582]

I am new; starting this year. Thank you.

[@ParanoidBishop]

Useful info for someone who has just got into trail running (only 12k at my local nature reserve). Observations, I can run longer in nature than the boring road. Something about being around greenery and trees that relaxes you, which allows me (at least) to run for much longer.

[@squierstrat9502]

I used to follow routes on my watch but now i find it more fun and adventurous to set coordinates on an older gps device and use a compass to get to those specific locations.

[@LuisBecerra79]

Just takes us on your journey, running is joyful and any topic that you consider useful is good for everyone. Experience is the best teacher. Good video Sarah. 👍🏼 see you in the next one! 😁

[@faaizabashir3935]

What a great video, thank you! Keen to try TR but nervous to! This was helpful thank you.

[@Joe-mans]

I’m glad you mentioned Epping forest it’s so nice there

[@SarahPlace]

yeah love it there!

[@adamsosa]

Love you dropped a bit of country music at the end 👨🏼‍🌾👍🏻

[@davekirkwood9076]

Great video Sarah, your tips are really helpful... Keep it going, the nerves will soon disappear 👍

[@hannahbazley3626]

Great to see you with your own channel. 👍 I'm a recent convert to trail running and, though I can't afford a watch with mapping at the moment, I love the OS app. I make up routes, save them then check if I'm on track when I'm unsure which way to go. Training for my 1st ultra in October (hopefully!) but would love to to the North Downs Way 100 eventually, having walked it in sections pre kids.

[@SarahPlace]

yeah i've heard good things about that app. good luck with the ultra and great that you have aspirations to run the ndw100 such an amazing event!

[@jamiexavier6654]

Brilliant video Sarah! Thanks for posting.

[@fibonacci3844]

The navigation device advice is really important, especially when you are planning to do long runs (marathon/ultra marathon distances).

[@elinaq750]

Yay! I was hoping you would start a youtube video, you are literally my female trail running role model ☺️

[@KarlBrownTV]

Looking forward to putting this into practice in the next few weeks :) I've got Man vs Mountain in Snowdon in just over a month, I've been totally a paved runner with prepping for marathons so hitting trails is going to be an interesting challenge. Great video, Sarah!

[@WilliamAshleyOnline]

I hiked the downs from Brighton to Winchester. Just bear in mind that when you get upland on the hills it can get really cold damp so having wetware can help from getting chilled through. Some awsome parks and trails on the downlands trails. Atleast one long hill that is memorable up into a farm. UK is great for footpaths. Although I found that marked footpaths can at times cross into what people consider private property not sure how that works. It would make for a good long distance run for sure.

[@PZJBimha]

I really needed this. Thanks Sarah.

[@mattlee8420]

Woop 🙌 great work Sarah!

[@bassemb]

Nice pacing and editing on the video, good stuff!

[@MrHaroldhardrada]

Took your suggestion and explored the Green Chain, Bostall Woods and Lesnes Abbey Woods. Nice to get some vert and shade!

[@SarahPlace]

ohh nice one! love it round there, a real hidden gem!

[@YuennyLam]

Great advice Sarah. Thanks for sharing!

[@SoulQuJo]

Very cool and relaxing video! Thanks for the info.

[@CharlieChip]

Got to say, great vide! Been road running for ages and I’ve been wanting to get into trail running for while and with the info on where to find the best routes, it’s going to be a fun weekend! Thanks

[@guy1996]

Great video. As a trail runner all your tips were spot on and I wish I had this video when I started trail running. I will defo be recommending this to newbies 😁. You thought of an outro to end your videos with? Something like "Peace out and keep moving forwards"

[@michaelsutherland4656]

Great tips been trail running for a year or so loved the sock tip ALWAYS getting grit in socks as only ever worn low running socks!! and the pace thing valid point, i'am always comparing to others probably flat runs and wondering why so different poorer thanks

[@FirstLightRunning]

Started trail running with my border collie as he needed a walk, and I need my run. It's actually great as I don't like to run alone on isolated trails. Pace isn't as important as on the road, it's true.

[@dilberryplays]

really useful thank you Sarah.

[@wiscflank248]

Very good vid, sound advices, solid content. Keep them coming.

[@alancook2503]

Another great video, keep up the good work! Can’t wait for the next one already 😀

[@escoacorrere]

Really nice video. Loved it.

[@northernninjarunner5506]

Don’t forget an emergency whistle too. Also install What 3 Words app on you’re phone. Gives you’re position in a three metre square. Great for emergency use

[@tarmactrailandtrack]

Most hydration vests have them inbuilt. What 3 words is a good call

[@SarahPlace]

oh yeah i heard someone talk about what 3 words on a podcast the other day, will have a look!

[@leeduffy9154]

Thank you so much. This was super helpful x

[@lmc4964]

started it recently, one think I like is that if you start from a low point and get your height gain in the first half, you do 3/4 of the work in the first half and running downhill is a lot more fun than walking downhill

[@colrunswild4adventure781]

Hi I`m new to the channel and loving it. Almost as much as trail running. Cheers great video.