Before I started running trails it was one major thing: intimidating. All the balancing on rocks, climbing up hills and potentially falling on my face really scared me. But really, deep down, I was scared to fail. I was scared to skin my knees and cry and suck at it (as a side note I have skinned my knees, cried and said…”I suck at this” multiple times).

Trail Running in Inyo National Forest

A girl working her way up scree and boulder fields above an alpine lake in Inyo National Forest near Yosemite National Park

Growing up, after being a competitive gymnast for ten years, I tried running track for a year. I ran the 400-meter sprint and the 4x4 relay and…detested it. I loathed it. My hips hurt, I couldn’t breathe. I wasn’t cut out for it. I told myself. In college I got really into running on the treadmill. I’d go log 6 miles like clockwork nearly every day, but it was boring, coming from an unhealthy place and unsustainable for me. Road running was never in the books because gymnastics made my knees ache with the impact and honestly, running near passing vehicles didn’t appeal to me. When I started training for bodybuilding shows in 2014, I had to do interval sprints. These I liked. Pumping my legs powerfully, messing with the elevation on the treadmill. 1-minute sprint, 1-minute slow jog, 1-minute sprint…I didn’t know I was priming myself for FARTLEKS. I got to a point where I could control my breathing, and this felt…powerful.

Trail Running from the South Rim of the Grand Canyon

A girl running down South Kaibab trail in the Grand Canyon

At the end of 2017 I met Scott, who loves the outdoors just as much as I do. We bonded over nature, getting on the trails and self-propelled experiences. My mode: hiking, his mode: running. As you can see, he persuaded and I will forever say, forced me into running when I would have much rather hiked. But there I was in REI, buying a pair of Altra trail running shoes at the end of December, downloading the Strava app to my phone saying, “here goes nothing”.

Trail Running in the Superstition Mountains of Arizona

Group of trail runners near Phoenix, Arizona exploring the Superstition mountains

Well, let me tell you, from December to March I struggled. I was discouraged. I hated trail running but kept. Showing. Up. What I’ve learned in the months I’ve really taken trail running seriously, and fallen in love with the sport is as follows (and I hope it helps you feel confident to get out here too!)

1: Do not go out on the trails expecting to run as quickly as you do on a treadmill, track or road. If you are able to run an 8- or 9-minute mile on these surfaces, expect to run much slower on trails. When I started, I was sprinting for half a mile, my chest bursting, huffing for air and then, forced to stop and rest, discouraged at my inability to run miles this way. Around March, when Scott really started running with me and teaching me how to pace, I learned what my problem was: I needed to slow down. A lot. Scott taught me to slow down to a pace where I could carry a conversation, I was breathing easily, and it felt almost…boring. This was what he calls an “all day pace”. My all-day pace was around 12:30-12:45 minutes per mile. Imagine going from an 8-minute sprint up the trails to 12:30, it is a huge difference. A necessary difference. I use my Apple Watch on “Outdoor Run” setting to keep myself in line pace-wise, I can look down and check any time to make sure I’m at a good pace and how my heart rate is.

Trail Running in the Grand Canyon

Group of trail runners reaching the Colorado River from the South Rim of the Grand Canyon while completing a rim to river run: South Kaibab Trail to Bright Angel Trail

2: Pick flat trails with very little technicality. When you first start running try to find smooth trails that don’t contain tons of rock or technical work that you aren’t prepared for. The Phoenix Mountain Preserve, Dreamy Draw, Browns Ranch and McDowell Mountain Regional Park all contain options that have flat, nicely maintained trails to learn on (these are near me and easy to reference but AllTrails is a great place to scope out easy trails with very little elevation in your area). Taking out the technicality means you can focus on your breathing, your feet, your stride and just being out there. How do you feel? Are you enjoying this? How quick are your footsteps? How is your heart rate?

3: Don’t try to run the uphills just yet. Your new to this and your body needs time to build up stamina and endurance. If you need to hike, allow yourself to do that! Don’t try to take the uphills at a run – typically, you can hike uphill faster than many can run anyways. The uphills then give you a chance to catch your breath and re-energize for the efforts you need to make coming up! I am not a strong uphill runner, but I am a strong uphill hiker since that was my background and I use that to my advantage. I run with friends that always run the uphills and some that are like me, it is personal preference like anything else – but starting out, save that energy and just hike it!

Girl trail running in Nathan Sports Firebreaker pack and using Spring Energy gels

4: Bring enough water and snacks, you need it! What you will quickly find out is that trail running is WORK. It uses your whole body and therefore, you burn a lot of calories doing it! Probably more than you think you would and staying energized and properly fueled and hydrated is really important when you’re out there. When I started, I would suck down my 60oz. of water in 3-4 miles, where now I can maintain at a slower pace with that same amount for closer to 10 miles. I bring lots of snacks: Spring Energy gels, Clif Bloks, Pro Bar Bites, dates, nuts, chia seed packets, baby food vegetable packs, electrolyte tabs for my water, SaltStick chews, almond butter packets. You will learn what your stomach likes and dislikes when you’re on trail (you’ll either feel great or get cramps and feel like you need to use the bathroom….you’ll know). These are things that work for me as I struggle to eat and run at the same time and can’t process things like burritos or pizza or pb&js when I’m running. This is totally trial and error, but it is important!

5: Don’t compare your efforts to other peoples. This is hard and something I’m still working on. I follow and surround myself with other people who also trail run and perform a LOT faster and better than me. Sometimes that can be discouraging for me when really, it should be inspiring and something for me to strive towards! Everyone is a beginner at first and these people all started somewhere. What I’ve noticed is many amazing runners were long distance athletes growing up, this has been with them for YEARS. So just remember that, when you get out there, you are doing the best for YOU. You are out there for YOU. You are doing something that not many others can say they can/are willing to do. Give yourself the biggest pat on the back because you’re pushing your own limits and getting stronger mentally and physically by being out there on the trails.

Some other things I want to note is that running with others is way more fun and there are tons of running groups in the Phoenix area to link up with! Getting out there may feel intimidating but having others around to encourage and hold you accountable can be key. I am grateful to have a built in system with my boyfriend and our circle of friends that all run and the Aravaipa running group I am in (they hold group runs every Wednesday night that you can find in their Facebook group and on Meetup.com)!

Most importantly: get out there and have fun, challenge yourself and watch yourself grow! Don’t be afraid to fall, skin your knees or cry — running brings out so many emotions and it is amazing what you will learn about yourself along the way.

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