So you’re ready to get out into the countryside and discover the thrill of trail running. Congratulations! You’re about to find a whole new world of fun in the incredible landscapes that Ireland has to offer.
Trail running is a chance to get out in the fresh air and explore the world around you, and you don’t need any experience or complicated kit to get started. A good pair of trail running shoes to protect your feet, a water bottle and some comfortable clothing, and you’re off!
If you’re just starting out as a trail runner, you’ll find our top tips on getting started here. Trail running is a great way to keep fit and spend time in nature, and we know you’ll love the off-road experience! Let’s take a look at what makes it so special…
What is Trail Running?
Trail running is the name given to running off-road, and often involves running through the forest, hills or mountains rather than on established trails. It’s all about stepping away from the tarmac and the street lights, and getting out into the wild. From grassland to tricky mountain trails, you can choose the terrain that inspires you and make the most of the opportunity to immerse yourself in nature.
While running is good for your general fitness and for building stamina, trail running offers the additional benefit of spending time in nature, which is known to reduce stress levels and boost endorphins. It is often gentler on the body than running on concrete or tarmac, and is suitable for runners of all ages and experience levels.
How Do I Start?
If you’re keen to give trail running a try, you’ll need to find the right trail to start with. You don’t want to be put off forever by a stressful experience or end up lost in the wilderness! Keep it simple and aim to choose a trail that is well marked and suitable for beginners, or team up with a more experienced trail runner or group that can support you as you start out.
You’ll find routes for trail running in nature reserves and areas of natural beauty, and you may find that there is a trail running group in your local area that can offer some suggestions. Avoid technical trails to begin with, as these are likely to offer more challenges to traverse, and you can save these for when you have built up your confidence.
Aim for a short trail to begin with, perhaps a loop of 3- 5 km to give you a taste of running off-road, and check out the many running apps that offer trail ideas and training tips to help you as you prepare. The OS Maps app allows you to track your trail and plan out your route, and this can be invaluable as you become more adventurous.
Trail Running in County Cork
In Ireland, you’re spoilt for choice when you’re looking to start trail running, and there are many beautiful locations to explore. If you’re in County Cork, there are parks, woodlands and forests in abundance, and you’ll find many trail running groups to connect with. A few of our favourites include:
Ballincollig Regional Park
The Regional Park Ballincollig is a great place to hone your trail running style, and it’s just six miles west of Cork city, so you can access it easily or take a long run here from the city itself. At the Regional Park, you’ll find free parking, historical monuments and picnic areas, as well as a great selection of trails suitable for running and walking. The Park is located on a floodplain on the banks of the River Lee, and there’s plenty of wildlife to see in the wet woodlands and grasslands here.
Gougane Barra
This is a stunning forest park with several marked trails leading through the hills, and it’s the perfect place to get out on the trails and enjoy the views. It’ll take you about 90 minutes to drive here from Cork, so it’s a good option for a long day out, or if you have a full weekend, you could investigate accommodation options in West Cork. You can choose the length of your trail according to your own running habits and training regime, and you can join with friends to enjoy the social aspect of trail running in this very special area.
The Knockmealdown Mountains
If you fancy a trail running challenge, you’ll love exploring the Knockmealdown Mountains, on the border between County Waterford and County Tipperary, just over an hour from Cork by car. Many people love this spectacular area, with its range of challenging trails, and competitive events are held here annually. The Knockmealdown Lakes Loop is a 9km loop with an elevation gain of 256m, and this is a great addition to your training schedule if you’re working towards an endurance event. The Knockmealdown Half takes place in April each year, and there are several multidisciplinary events that feature cycling, kayaking and climbing if you are keen to get involved. You’ll find options for runners of all experience levels and plenty of seasoned trail runners to pick up tips from!
Trail Running Tips
Trail running often requires you to adopt a shorter running stride so that you can adjust your centre of gravity to manage unpredictable terrain, and many experienced trail runners advise newbies to look ahead at the trail rather than focusing on your feet.
Trail running shoes are designed to offer grip and protection, and a pair that fits your feet well will give you the traction you need on the trails. Once you get started with trail running, you’ll begin to work out your preferences for terrain and running style, and then you can adapt your kit to suit you. The Edge Sports offers a full range of Trail Shoes for Men and Trail Shoes for Women.
When you begin to enjoy longer trail runs or endurance events, you can explore all-weather gear that allows you to layer up or down as you go, and you’ll find lightweight jackets, high-visibility clothing and protective caps in our range.
Trail Running Essentials
If you’re heading out on the trails, there are a few essentials you’ll need to ensure your safety, including:
- Water. You’ll need to have a reliable hydration option, whether this is a water bottle or a drinking pouch, and you can experiment with rehydration drinks and squash to find your personal preferences.
- Snacks. Depending on the length of the trail you are running, you are likely to need snacks to keep yourself going. Many people love nutrition gels or energy bars for this purpose, and you should seek professional advice if you are taking part in an endurance event.
- Phone. You need to be able to call for help in an emergency, especially if you’re running alone, and you may also want to use your phone for mapping your route, checking your location or monitoring your training progress.
- First aid kit. Accidents can happen, and being able to patch yourself or your running partner up is invaluable when you’re out on the trails. Ensure that you have the basics, including plasters and cleansing fluid, as well as the means to call for help should you need medical assistance.
Most of all, give yourself time to adapt to this new experience and develop your own style as you go.
Trail Running Shoes and Equipment at The Edge, Ireland
Here at The Edge, we stock several types of trail running shoes, as well as track running and road running styles. We have shoes and equipment to suit every runner, including top brand names and popular new designs, as well as running clothing for men and women.
We specialise in outdoor adventures, and we have all the essentials for cycling, swimming, triathlon and surfing. Come in and chat with our friendly team in-store, or find our full range on our website.
