Trading Pavement for Dirt
Thinking about your first trail race? Exciting. Also intimidating. You know how to run on the road, but trails are a different beast — and that’s exactly what makes them so rewarding.
The good news? You don’t need to ditch everything you know as a road runner. With a few key adjustments, you’ll be ready to tackle dirt, roots, climbs, and maybe even mud — without feeling like you’re starting over.
Why Trails Are Different (And Why That’s a Good Thing)
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Terrain changes everything. Hills, uneven footing, rocks, and roots demand more strength and focus.
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Pacing looks different. A “road 9:00 pace” might turn into 11:00 on trails — and that’s normal.
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Your brain gets a workout too. Technical trails require more attention and coordination than zoning out on the road.
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Fueling shifts. Aid stations may be farther apart, and climbs burn through energy faster.
It’s not harder. It’s just different. And that difference makes you a stronger, more versatile runner.
How to Train for Your First Trail Race
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Blend Road and Trail Runs
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You don’t need to run every mile on dirt. Keep road runs for speed workouts and easy base mileage. Use trail runs for long runs, hill practice, and learning how to manage terrain.
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Add Strength Training
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Strong glutes, hips, and core = better balance and injury prevention.
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Single-leg work (step-ups, lunges, single-leg deadlifts) pays off huge on uneven ground.
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Practice Fueling Differently
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Trails often mean slower pacing and longer time on feet. Test out energy gels, chews, or Tailwind (you know it’s my favorite).
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Bring your own fuel system (hydration vest, handheld) if aid stations are sparse.
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Train Your Brain
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Run without music sometimes. Pay attention to footing, lines, and how your body moves uphill vs downhill.
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Technical trails take practice — and patience.
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Embrace Effort Over Pace
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Stop comparing your trail splits to road PRs. Effort is the guide. Learn to run by feel — and you’ll thrive on race day.
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Masters & Menopausal Athletes: What to Watch For
Trail running is amazing for building strength and variety, but it’s also demanding. For athletes navigating hormonal shifts or slower recovery:
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Recovery matters. Trails can leave you sore in new places (hello, ankles and calves). Give yourself extra time between hard efforts.
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Protein & fueling are non-negotiable. Long climbs burn through energy stores quickly.
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Gear makes a difference. Trail shoes with solid traction help protect tendons and reduce slips.
Ready to go from road warrior to trail-ready? Here’s how I can help:
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Trail Coaching (RIDC-style programming) → Learn the basics of trail-specific training, from pacing to fueling.
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Strength Plans: Thrive³ or Strong Anywhere → Build the glutes, hips, and core strength that make trails easier.
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Tendon Health Guide → Trails can flare up weak spots (Achilles, plantar fascia). This guide helps you prevent and rehab common issues.
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1:1 Coaching → If you want customized training for your first trail race, I’ll help you blend road and trail smartly.
Road to Trail FAQ
Do I need trail shoes for my first trail race?
They’re not required, but they help. Trail shoes give you traction and stability on dirt, rocks, and mud. If your first race is on packed dirt paths, road shoes can work. But if it’s technical, trail shoes are worth it.
How should I pace my first trail race?
By effort, not by splits. Hills, terrain, and elevation will slow you down compared to the road. Focus on steady breathing and sustainable effort. Power-hike steep climbs if needed — it’s part of the strategy, not a weakness.
How do I fuel differently for trail races?
Trail races usually last longer than a road race of the same distance. Plan to eat more often and carry your own fuel. Think 30–60g of carbs per hour, plus electrolytes.
Can I train for a trail race if I don’t live near trails?
Yes. Use road hills, treadmill inclines, and strength training to mimic the demands. If you can sprinkle in even one trail run every couple of weeks, you’ll still adapt.
What’s the biggest mistake new trail runners make?
Treating trails like the road. Expecting the same pace, ignoring fueling, or skipping strength work sets runners up for frustration. Trails are about adapting and staying flexible.
Your first trail race doesn’t have to be overwhelming. With the right mix of road and trail training, strength work, fueling, and mindset, you’ll show up confident and ready.
Trail running isn’t about chasing road splits. It’s about strength, presence, and joy in the challenge. Once you go off-road, you may never look at the pavement the same way again.