Key takeaways:
- Contrary to popular belief, trail is a sport accessible to everyone.
- Most beginners start with a trail of 10 to 15 km at an average speed of between 7 and 11 km/h.
- You're generally considered ready to run an official trail race when you're able to cover 75% of the race distance in training.
- Consistency and variety in training (easy runs, long outings, intervals, specific sessions…) is essential for continued progress.
Trail running is more than just running: it's an adventure in the heart of nature that engages the whole body. While the discipline can seem daunting, it is in reality accessible to all — provided you respect a few principles of gradual progression and understand that road running rules no longer quite apply here.
Speed, pace and distance: reference points for the beginner trail runner
To get a clear picture of your level during your first outings, here are the key figures and indicators to know:
- Average speed for a beginner: On a rolling, non-technical trail, it typically falls between 7 and 11 km/h.
- The elevation equivalent: In trail, 100 m of positive elevation gain (D+) is considered equivalent to 1 km of additional flat effort. A 10 km course with 500 m D+ therefore equates to roughly 15 km of effort.
- Pace management: Unlike road running, walking on climbs is a smart effort-management strategy. Your pace can drop to 4 or 5 km/h on steep slopes without it being a sign of poor form.
- The ideal distance to start: Most beginners aim for formats of 10 to 15 km for their first official race.
Who can do trail?
Often seen as a discipline reserved for extreme athletes, trail is in reality open to everyone, regardless of age. Whether you're 20 or a motivated senior, what matters most is your desire to explore the great outdoors!
If you come from road running, you already have a cardio base. If you come from hiking, you already have "mountain legs". Trail is where these two worlds meet. No need to be an expert: you can start perfectly well with short outings on non-technical paths.
The secret to progression: avoiding injury at all costs
The most common beginner mistake is doing too much, too soon. In trail, muscles and tendons are engaged asymmetrically and intensely, especially on descents.
- The law of progression: To progress well in trail, never increase your weekly volume by more than 10% from one week to the next. Your heart adapts faster than your joints — give your tendons time to strengthen.
- Listening to the signals: A pain that persists is not "just part of the learning curve" — it's your body's alarm signal. Trail should remain a durable pleasure.
Overall training: strength work and cross-training
To become a well-rounded and resilient trail runner, focusing solely on running isn't the most effective approach.
- Strength training: Essential for protecting your knees and ankles. Two 30-minute sessions per week, pushing close to muscular failure, can already make a massive difference to your ability to handle elevation gain.
- Cross-training: Cycling, swimming, and cross-country skiing are a trail runner's best allies. They build your aerobic base without the impact stress of running. It's the ultimate way to increase your cardio capacity while giving your joints a rest.
Structuring your sessions: building a solid training plan
Good trail preparation is built on session variety. To avoid training blind, start by determining your MAS (Maximum Aerobic Speed).
A simple way to calculate it is to perform a 12-minute test on flat ground: divide the distance covered (in kilometres) by 2, then multiply the result by 10. For example, if you cover 3 km in 12 minutes, the calculation is: (3 / 2) x 10 = 15 km/h. This baseline figure will then allow you to set your target paces for easy runs, interval sessions, and long outings.
An example of typical sessions:
- Easy Run (Recovery): A slow session of under an hour.
- The Long Run: Endurance work on varied terrain. This is also where you validate your gear choices.
- Interval Training: To improve your race pace.
- The Specific Session: Hill work for power and technique to improve your downhill trail running.
Gearing up right: technical kit in the service of comfort
- Footwear: Your first line of defence. Shoes must offer grip and stability. If you're unsure, check out our guide on how to choose trail shoes or browse our selection of high-performance trail shoes directly.
- Clothing: Avoid cotton, which traps sweat. Opt for waterproof and breathable trail jackets to handle changing mountain weather.
- Carrying: A well-fitted trail pack is essential for carrying your hydration and emergency blanket without uncomfortable bouncing.
Expert tip: don't be afraid to walk!
In trail, walking is not a failure — it's a sign of smart racing. The greatest champions walk on steep inclines to keep their heart rate in check. Conserving energy on the climbs lets you push much harder on the flat or on descents. If you want to progress even faster, try fast-hiking (active hiking) to build cardiovascular fitness without the fatigue of running.
