Trail Running Starter: A 6-Week Plan
Gear, hill and footing skills, an ankle and balance routine, and six weeks of walk-run on easy trails.
In Under $15
By Whole Life HQ4 parts · about 3,900 words · printable · read online
Open your copy
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Open4 printable pages, in reading order
Who it's for
Road, track or treadmill runners who want to try dirt trails safely, with gear tips, hill and footing skills and a gentle walk-run build.
What you receive
- 4 written parts, about 3,900 words
- Gear, route and safety basics for your first trails
- Hill, downhill and footing skills, plus trail manners
- Ankle and balance routines with pictures, and a six-week walk-run plan
4 printable pages, in reading order
- Part 1: Start here
- Part 2: Trail skills
- Part 3: Ankles, balance and strength
- Part 4: The six-week plan
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
Trail running is running on dirt paths, forest tracks, park trails and hills, away from the pavement. It is slower, softer and more varied than road running. It asks you to look where you put your feet, walk the steep bits without guilt, and slow down to enjoy the view.
This guide is a six-week starter plan for people who can already jog or run about 20 to 30 minutes on roads, a track or a treadmill and want to try trails safely. It covers gear, effort, skills, a strength routine and a week-by-week plan.
Please read this first. This guide is general education, not medical advice. Check with your doctor before starting if you have a health condition, are pregnant, or are recovering from injury or surgery. Stop and see a doctor if you have chest pain or pressure, dizziness, fainting, a racing or uneven heartbeat that does not settle, severe breathlessness that does not ease when you slow down, or sharp pain in a joint, bone or tendon.
What is in each part
- Start here
- Trail skills
- Ankles, balance and strength
- The six-week plan
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: Trail skills
- Part 3: Ankles, balance and strength
- Part 4: The six-week plan
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a qualified running coach to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
