Trail Running

Choosing your equipment to discover trail running and progress

If there is one sport knowing a growing popularity, it has to be trail running. The nature version of running, trail running can take place both in valleys and mountains. It allows to push your boundaries, especially on long distances where you tackle climb after climb and descent after descent, which can be traumatising for the muscles, joints and heart. To accompany you the best way possible, Glisshop has handpicked the equipment you need to start and progress: trail running poles, headlamps, GPS watches, hydration packs, trail running clothing, as well as various accessories such as support and compression products, to provide more support to your ankles, knees and promote blood circulation to optimise performances and improve recovery.

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Trail Running

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Trail running buying guides and tips

Equipment products for trail running

A successful run is a well-prepared run! To run in the wild on all types of terrain, some basic principles should be respected. Adventure is tempting but can turn into a bad experience if you do not carry with you the essential equipment.

Trail running shoes

If you aim at running for several long hours or maybe for several days, you should first and foremost take good care of your feet. The best item for this is a good pair of trail running shoes suited to the shape of your foot, the terrain and your level: support, drop, waterproofness, softness of the sole. In any case it should give you a good rebound to keep the pace going between each stride and each inclination change.

Trail running clothing

Trail running being an active sport, it requires good breathability to stay dry on the inside no matter the season. In warm weather or during a race, you can wear light shorts, if possible, with integrated underwear for more comfort to let the air flow through. For training in colder weather, tights that follow the shape of your body keep your muscles warm without impairing your movements while wicking away sweat. For the upper body, it is either a close-fitting t-shirt or a long-sleeved jacket, with water repellent and wind-proof options to face bad weather conditions.

Back pack

For medium or long distances, it is not a matter of taking nothing with you anymore, but rather to carry the essential equipment. Food, water supply, smartphone, headlamp, a change of clothes if you are progressing at night. At the same time, light and functional, once well adjusted it quickly makes itself forgotten during your runs. You should think about the ways to access your supplies as well, notably regarding water. You will find some models with integrated water bladder or bottle holders on the shoulder straps. Finally, the capacity depends on the distance to cover or the mandatory equipment to carry on you for an event.

Sunglasses

Vital item to spend long hours in the sun, sport sunglasses should guarantee an excellent vision while protecting you from the sun and wind. Most brands have their own lens technology designed to enhance contrasts to the maximum during your runs on trail. Thus, trail running sunglasses allow you to better distinguish the path, rocks, roots or any possible obstacles.

Trail running poles

With long distances in a mountain environment in view, poles are valuable to gain speed during the climbs and improve balance in the descents. By using your arms, you are preserving your legs during ascents to manage your energy efficiently. We recommend collapsible poles if you encounter lots of flat or false flat sections to avoid overloading yourself. Some backpacks feature pole loops that are totally suited to this type of products. These versatile models are adjustable to adapt to your size or the inclination. The models with 2 or 3 sections have a secure locking mechanism. When it comes to manufacturing and robustness, the best of the best are ultra-light and rigid carbon poles well suited to a competitive approach where performance is key. Aluminium poles, certainly not as efficient, are nonetheless more accessible and will satisfy leisure runners.

A headlamp, essential for you night runs

Vital item in the trail runner’s kit, a headlamp allows to light the road or the path, early in the morning or as soon as it gets dark, during your training sessions or races. It is mandatory for ultra-trails where a part of the race takes place at night. More than a safety tool, it enables to push hard on any terrain without risking a fall. The better models have several intensity levels to adapt to the environment. Thanks to LED lights, an average autonomy of 8h at a standard light intensity can be reached, enough for most long distances. We still recommend to bring 2 batteries to deal with unexpected events. To make a choice you should take into account the light intensity, expressed in lumens. At night, when the sky is clear, a 50 lumens intensity is enough, while in the forest, on technical trails, a minimum of 100 or 150 lumens to be comfortable in the descents should be your preferred choice.

But what exactly are the characteristics of a trail running shoe?

To carry out your mission in a natural environment, specifically designed trail running shoes are a necessity. The model will not be the same if you are covering 10km in the woods or doing an ultra-trail. You should choose carefully depending on your body type and the terrain you are expecting to encounter. Here are some characteristics to take into consideration.

Exterior mesh

Present on trail running shoes, the mesh is more or less tight on the upper part. The tighter it is, the more protection against the elements and the better foot support it offers. On the contrary, a more open mesh is more breathable and dries faster. For winter, a tight mesh should be preferred, while in summer, a breathable mesh is more suitable.

Soles

3 in total, they are of prime importance for the health of your feet. The inside sole is here for comfort and to wick away sweat, it is the one you lay your foot directly on. The midsole is invisible to your eyes but is very important in terms of stability and rebound during your run. Finally, the outsole, where the tread is for grip, is immediately in contact with the ground.

Drop

Part of the runner’s lingo for several years now, the drop is the difference in height between the front and the back of your shoe. A model with low or zero drop allows for more natural strides and favours forefoot running. On the other hand, a higher drop induces more of a heel strike and also ensures more cushioning. We recommend to beginners to pick a higher drop to prevent risks of injuries, when a more seasoned runner can enjoy a lower drop for a running stride leaning more towards forefoot running.

The terrain

The shoe construction is not the same to run on wide open paths, or on more slippery or rocky terrains. As a rule of thumb, the more mountainous the terrain gets, with off trail sections, the more robust your shoe should be, with a more aggressive tread pattern. In the meantime, on wider paths, with the aim to go fast and increase your stride length, a lighter structure and shallower tread is adequate.

The size

Regarding the size, there is not really a universal rule, it depends on the manufacturer. On all our product sheets, you will find a size chart to find the one best suited to your feet.

The trail runner’s style! The importance of sportswear

To venture in the wild, the outfit is a little more complex than the one to simply run in the city. You have to tackle more or less muddy trails, the changing weather in mountains and maybe a few streams to cross. The most important is to stay dry inside, by wicking away the sweat generated by the physical activity. Then, the choice depends of course on the season, in a mountain environment one should never underestimate the differences between the valley and the alpine in terms of weather and temperature.

In summer, besides a pair of shorts and a t-shirt, a lightweight wind and water-proof jacket, small enough to take the least amount of space in your backpack should be packed.

During winter, long-sleeved, tight-fitting clothing should be favoured. Made of a breathable fabric to prevent overheating.

Compression clothing is a real advantage to maintain your muscles in place while helping blood flow. While, in a race situation, when the intensity is higher, their efficiency is not universally accepted, for recovery or slower pace training sessions, no doubt, they are your best ally.

How to start trail running?

Trail running remains a type of running. This discipline attracts individuals who feel better in the great outdoors rather than in the commotion of a big city or a track and field stadium. Less monotonous, more refreshing, quieter, trail running is facing a bright future! This activity is also synonymous of sporting challenges, especially when the elevation gains are huge and the distances gigantic. It is less traumatising for the body compared to running on tarmac thanks to the softer ground offered by paths. Because of the changes in pace due to the alternating ups and downs, but also the distances, this sport requires a good physical preparation coupled with a strong mind.

So, how to get on track?

The simplest way to be motived when starting is to set yourself a goal within reach, for example, finish an 8km trail without any time target. Then, you should train your cardio to run the longest time possible without losing your breath after 5 minutes. 3 sessions per week, varying paces and terrains is a good place to start. Trail running taking place in nature makes it much easier to find the motivation to go out. Downhill training should not be neglected, it allows to work on technique while strengthening the thighs. Even though it can be frustrating at first, it is best to run at a slow pace to avoid injuries which could take a toll on motivation. The idea is to let the joints and muscles adapt progressively to this new activity. Once you have started, you will never want to stop.

UTMB: the ultimate trail race?

Elevation gains and long distances enthusiasts raise your hands! An iconic ultra-trail taking place mostly on hiking paths around the Mont Blanc, it goes through 3 countries (France/Italy/Switzerland) for a total of 171km and 10 000m of total elevation gain. The race is successful. Finishing an UTMB is a true achievement. Numerous runners win a battle with themselves along with the clock, while almost 40% of runners at the start will never see the finishing line.

The UTMB requires a long preparation, both physical and mental, and a healthy lifestyle. Once in the race, a good management of supply, food intake, and energy is key. For this type of long event, it is easy to go too hard during training or the race by starting too fast or ignoring injuries. While the UTMB can be the subject of fantasies, other events are landmarks as well such as, the 3 Peaks Race in North Yorkshire, the Cader Idris Mountain Race in Wales or the Grand Raid des Pyrénées.