Getting Started with Trail Running

Jingyan Tang, aka “Leti,” is the reigning XTERRA Taihu Trail 50K champion and an accomplished XTERRA Certified Coach in the Asia-Pacific region.

As the first female elite off-road triathlete and one of the top trail runners in all of China, Leti has become a brilliant ambassador for the sport and thrives on introducing newcomers to the joys of the healthy, active, outdoors lifestyle.

In this XTERRA Certified Coach of the Month training video and in the transcript below, Leti shares fundamental tips for first timers to the sport of trail running.  

The Foundation = Safety First!

Be Prepared with Proper Gear

• For longer mountain runs, it’s essential to bring food and water, a lifesaving whistle, emergency medicines, a blanket, and head lamp. 
• Dress appropriately with the right apparel, for example, bring a softshell winter jacket that is waterproof and heat-retaining to protect you from variable weather.
• Wear trail running shoes that have ground holding power and skid proofing features for better steadiness and protection on mountainous terrain. 

Know Your Way

• Always choose safe and well-developed routes.
• Download the off-line map and add it to the relevant app on your cellphone or watch.

Adapt to Hills

• Distribute your physical strength during trail running and adjust according to your ability. 
• When going up hills, it’s okay to walk fast and adjust your breathing rhythm. 
• When going down hills, focus on relaxing your body and look far into the distance.

Cross Train

• In addition to running, do some strength training, body coordination training, and stretching.
• Enjoy the variety of outdoor opportunities by cross training in other disciplines such as cycling, swimming, climbing, kayaking, and more.

Protect Nature

• Trail running is being close to nature, and all of us who love the sport must also protect our environment and the animals.
• Respect the law of nature, and always keep yourself safe. 

*Watch XTERRA Adventures Episode 3 “On the Rise in China” to learn how XTERRA’s international expansion into Southwest China revealed a vibrant community full of outdoor enthusiasts with a passion for the environment and recreation in the great outdoors.