Trail running is not for the faint at heart but it is something that I find more enjoyable than road running. If you are a newbie there are a few things to note before you start out.
1. Make sure you are fit. For most of the trails I put up here you have to be able to run 5km without stopping. More would actually be better. I personally don't have that much time so I rarely run more than 10km at a stretch so all the courses here are shorter distances.
2. Make sure you have good shoes. I have run a lot of trails with normal road running shoes. They are fine for 90% of the tracks I put on this site. Road shoes can be a bit slippery when you run down sandy and rocky embankments though so it is a rather good idea to get a good pair of trail shoes before you tackle the bigger mountains. Go to a specialist shoe shop to get some advice. Problems with my calves and hamstrings all cleared up after having a talk to a specialist run trainer and good (not super expensive) trail shoes.
3. On the longer runs it is sometimes good to take some water with. Some people run with water-bottles in their hands. I find that stops me from grabbing on to things to help my descent so I usually run my longer distances with a waterbackpack filled with not more than 1litre of water.
4. Measure your performance. If you dont have the very expensive GPS and HRM combination watches don't worry. I don't either. What I do have though is a smartphone with an app on it. There are a lot of apps out there that might work for you. I use Runtastic for my own personal running and Strava for the sense of community I get from it. There are a few more apps you can find and use.
5. Don't run alone. Trail running can be dangerous. There are all kinds of criminal elements in some of the areas I run in that sometimes target the cyclists and runners in the area. Try to take someone with you especially if you are female.
6. Unplug and Unwind. When I run on the road I usually have my heart rate monitor active and in my ear. I also listen to music to cut me off from all the road noise (and the sound of my own heavy breathing). When I go out on the trail I try to switch off. The heart rate monitor is still connected and the phone is still measuring my pace but it is lying in the top of my backpack. I get to enjoy what is around me.
7. Be friendly. There are a lot of cyclists and other runners on these trails. Have a word, share a joke, give a warning about some problem on a downhill. You will find that you will pass most cyclists on the uphill rocky sections but that they pass you again on the downhills and the flats. Yield to them. They are stupid and don't know how to run and needs all our consideration ;)
8. Running in Winter can be scary. This is very true for the cape winters where fog and low lying clouds can be quick to move in. Have a warm top or spaceblanket in your backpack. If the fog hits dont go on. Turn around and go back the way you know. Dont take chances.
I hope this helps. Have a good run.
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