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 considered ready to run an official trail when you're able to cover 75% of the race distance in training.
- Consistency and variety in training (easy runs, long runs, intervals, specific sessions…) is essential for making progress.
Trail running is not 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 everyone, provided you respect a few principles of progressive training and understand that the rules of road running no longer quite apply here.
Speed, pace and distance: benchmarks for the beginner trail runner
To get a clear picture of your level on your first outings, here are the key figures and indicators you need to know:
- Average speed for a beginner: On a rolling and non-technical trail, it generally sits between 7 and 11 km/h.
- Elevation equivalence: In trail, it is estimated that 100 m of positive elevation gain (D+) is equivalent to 1 km of extra effort on flat ground. A 10 km course with 500 m D+ therefore equates to roughly 15 km of effort.
- Pace management: Unlike road running, walking uphill is a smart effort management strategy. Your pace can drop to 4 or 5 km/h on steep slopes without that being a sign of poor fitness.
- The ideal distance to start with: 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 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 the meeting point of these two worlds. No need to be an expert: short outings on non-technical paths are a perfectly good place to start.
The secret to progression: avoiding injury at all costs
The most common beginner mistake is trying to do too much, too soon. In trail, muscles and tendons are put under asymmetric and intense stress, especially on descents.
- The law of progressive overload: To progress well in trail, don't increase your weekly volume by more than 10% from one week to the next. Your cardiovascular system improves faster than your joints; give your tendons time to strengthen.
- Listen to the signals: Pain that sets in is not "part of the learning curve" — it's your body's alarm signal. Trail must remain a durable pleasure.
Overall training: strength work and cross-training
To become a well-rounded and resilient trail runner, focusing solely on running is not 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 damaging impact of running. It's the ultimate trick for boosting your cardiovascular capacity while giving your joints a rest.
Structuring your sessions: building a solid training plan
A good trail training plan is built on variety. To avoid running blind, start by determining your MAS (Maximal Aerobic Speed).
A simple way to calculate it is to do a 12-minute test on flat ground: just 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 define your target paces for easy runs, intervals or long runs.
An example of a typical session:
- Easy Run (Recovery): A slow session of under one hour.
- The Long Run: Endurance work on varied terrain. This is also where you validate your gear in real conditions.
- Intervals: To improve your running pace.
- Specific Session: Hill work for power and technique to improve your descending in trail.
Gearing up right: technical equipment in the service of comfort
- Shoes: Your first line of defence. They must provide grip and stability. If you're unsure, check our guide on how to choose your trail shoes or explore our selection of high-performance trail shoes directly.
- Clothing: Avoid cotton, which retains sweat. Go for waterproof and breathable trail jackets to handle changing mountain weather.
- Carrying gear: A well-fitted trail pack is essential for carrying your hydration and survival 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 climbs to keep their heart rate in check. Saving energy on the way up means you can push much harder on the flat or downhill. If you want to progress even faster, try fast-hiking (active hiking) to build cardiovascular fitness without the fatigue of running.
