World Champion Sarah Webster’s Road Runner’s Guide to Trail Running

What happens when a World 24hr Champion swaps roads and loops for mud, hills and gates?

Sarah Webster, current World 24hr Champion and record holder, is preparing for the South Downs Way 100-mile after a 100km road race earlier this year.

In this practical guide, she shares what road runners need to know before heading onto the trails, from shoes and kit to hills, route finding, aid stations and why the watch matters a little less off-road.

Sarah writes: "Apart from cross country as a junior I have mostly run on roads and track. In fact, the more loops the better. Less chance of getting lost and no mud! Now I am transitioning from a 100km road run in February to South Downs Way 100-mile in June.

 Here are just a few lessons that I am learning that might help if you want to switch from road to trail.

1. Plan more than you would for the road. Good planning is much more critical on trails. As a road runner I tend to just head out the door. Keys, a couple of gels if it’s a long run and maybe a water bottle.

Trail is different. Maybe I’m paranoid - but I want my phone with me. I might get lost or turn an ankle in the middle of nowhere.

It’s likely to be colder up on the hills, so do I need a jacket? Or even leggings etc?

Have a look at mandatory kit lists for some of the shorter trail races. You don’t need everything on a training run but it might give you some ideas about things you need to think about.

2. Choose shoes built for mud and uneven ground Trial shoes are much better than road shoes, especially in the mud or those slippery grass downhills.

They also give better protection from loose stones stabbing your toes!

3. Learn to navigate before the race I am learning to follow a trail on my watch - but I have managed to get lost due to fog. 

Getting out with other runners is also good as I learned some new routes.

4. Build mileage on the terrain you'll race on The training principles are the same as road - but trail running is different. 

You still need to build your basic training and mileage but do as much as possible on the trails rather than the road. It’s great to be running on soft grass rather than pavement.

One technique I learned when I first started marathon training is to run 2 miles with my dog every morning - regardless of the training I’m doing later in the day. But this time on the trails 

The advantage of this is it saves time - and having to walk the dog at another point in my day - and means I can increase my mileage and practice my hills.

The disadvantage is that my current dog hates running!

5. Keep speed and strength in the plan. I’m also matintaining my speed sessions on the track - and strength work is incredibly important to help your legs cope with the uneven ground and the hills - both up and down.

Like most runners, I would much rather go for a run than head to the gym, but it’s kept me injury free for the last few years.

6. Expect the unexpected. I need to do more hills and work on my downhill speed and confidence. There are fewer cars up on the trails, but watch out for cyclists and loose dogs.

Watch yourself in gates too - I managed to slam part of my finger in a gate so I'm currently sporting a large bruised finger!

The cows and sheep have been very well behaved so far - but always keep your dog on a lead if you are near livestock. 

7. Practice race-day flow. Gates and stiles are also something that take practice. As a road runner I tend to stop the watch when I come to a road crossing and therefore apply this logic on a gate or style.

However, in a trail race the clock doesn’t stop. It doesn’t stop in aid stations either, so ultra-trail races involve more planning at aid stations, to keep time there to a minimum.

8. Forget pace and enjoy the trails. I hope these tips help you try the trails. There’s a lot less pressure as you can ignore the watch and just enjoy your run.

Whether you’re stepping onto the trails for the first time or preparing for your next ultra, Sarah’s advice is a reminder that trail running rewards preparation, strength and a willingness to adapt. Good luck to Sarah at the South Downs Way 100 on June 13!