Trail Running

Introduction & Assessment

Trail running is road running's wilder cousin — same legs, completely different game. Out here you're dodging roots, hopping rocks, and climbing hills that would make a sidewalk runner cry. Before you hit the dirt, let's figure out where you're starting. Go for a 10–15 minute easy jog on any flat surface and pay attention: Does your breathing stay comfortable? Do your ankles feel steady? How do your knees feel on small hills? Write down your honest answers — no fluffing it. Check out the **AllTrails free app** and search for trails near Salt Lake City. Browse the Jordan River Parkway and Bonneville Shoreline Trail — these are perfect beginner options. What does the elevation profile look like? That squiggly line tells you a lot. You're ready for the next step when you can jog 15 minutes without stopping and name two local trails you want to try.

Foundation Building

Trail running has a few rules that road running doesn't. This step is about building the right habits before you touch a real trail. First: shorten your stride. On trails, quick short steps beat long reaching ones — you stay more balanced and react faster to uneven ground. Practice this on grass or gravel by counting your steps for 30 seconds. Aim for 85–90 steps per minute with one foot. Second: look ahead, not down. Pick a spot 6–10 feet in front of you and let your feet find the ground on their own. It feels weird at first, but your peripheral vision handles more than you think. Do three 20-minute runs this week on any slightly uneven surface — a park path, a gravel trail, even a grassy field. The **Jordan River Parkway** in Salt Lake City has packed dirt sections that are perfect for this. You're ready for the next step when you can run 20 minutes with a short, controlled stride on an uneven surface without stumbling.

Skill Development

Time to hit real trails and tackle the two skills that separate trail runners from road runners: climbing and descending. **Climbing:** lean slightly forward from your ankles (not your waist), shorten your stride even more, and pump your arms harder than feels natural. When it gets steep, power hiking — fast walking with hands on your thighs — is totally legit. Pro trail runners do it all the time. **Descending:** this is where people get hurt. Stay light on your feet, bend your knees slightly, and let gravity do the work without leaning back. Leaning back = slamming your heels = wrecked knees. Head to the **Bonneville Shoreline Trail** above the University of Utah for sections with both climbs and descents. Run 3x this week, focusing one run entirely on uphills and one on controlled downhills. Check out **irunfar.com** for free technique tips from elite trail runners. You're ready for the next step when you can climb and descend a 200-foot hill without breaking form or needing to stop.

Practice & Refinement

You've got the basics. Now you're going to string it all together on longer, more interesting terrain. This week, run 4 times. Two runs should be 25–35 minutes on your favorite local trail, focusing on smooth rhythm. One run should include a deliberate hill repeat session — run up the same hill 4–6 times, walking down between each effort. The fourth run is your longest: aim for 40–50 minutes at a comfortable, conversational pace. Pay attention to rocks and roots. Don't just survive them — start *reading* the trail 10 feet ahead and picking your line. This is the skill that makes trail running feel effortless. Join the **Utah Trail Running Facebook group** to see where locals run and what conditions are like. **Big Cottonwood Canyon** has some incredible beginner-friendly trail segments worth checking out. You're ready for the next step when you can run 45 minutes on trails with varied terrain and feel in control the whole time.

Challenge Mode

You're ready to push beyond your comfort zone. This step is about introducing real vertical gain and longer time on feet. Pick a trail with at least 500 feet of elevation gain — **Squaw Peak Trail** near Provo or the upper sections of **Wasatch Mountain State Park** are great options. Your goal is to complete a trail with significant climbing while maintaining form throughout. Add one new challenge per run this week: technical rocky sections, steep switchbacks, or a sustained climb over 30 minutes. If you've been running the same trails, it's time to explore somewhere new. The **Wasatch 100** ultramarathon runs right through our backyard — look up the course online. Those athletes started exactly where you are. Read about how they train on **irunfar.com** and pick one tip to try this week. You're ready for the next step when you can complete a trail run with 500+ feet of elevation gain while keeping a strong, consistent pace.

Mastery Demonstration

This is your mastery run — put everything together in one challenging effort that shows how far you've come. Plan a 60–75 minute trail run on terrain you haven't done before. Include at least one significant climb, technical rocky sections, and a descent that requires real attention. Don't just survive it — run it with intention, good form, and confident line selection. After your run, write a short trail report: What trail did you run? What was the elevation gain? What did you do well? What's still hard? Post it to the **Utah Trail Running Facebook group** — the community loves seeing new people level up. If you're ready to go deeper, browse upcoming local events and consider signing up for a beginner trail race. The SLC running scene is huge, and race day energy is unlike anything else. You're ready for the next step when you can complete a 60+ minute trail run on new terrain and honestly describe your technique, strengths, and what to work on next.