Due to our gorgeous weather, San Diego trail running events are year-round. At San Diego Running, we’re nuts about trailing running, but we know that attempting your first 10K trail run can intimidating—and we want to help.

The first thing you need to know is that because you have been running roads, trails are going to be an adjustment. When running roads, a long stride is encouraged, while trails are ripe with twists and turns (not to mention rocks and tree roots) and force your muscles to engage for balance and control. Don’t worry though: you can train for your first 10K trail run in one month. With that said, be sure to train properly to give your hips, ankles and legs time to adjust to the uneven ground and other obstacles—or you may hurt yourself.

Aside from running drills, balance drills (think: one-legged squats), exercises for your quads and glutes (hip abduction, straight leg lifts, etc.) and ankle and foot exercises (like ankle circles) will help you on race day. Don’t forget about your lower back either; integrate back extensions into your routine.

For treatment for foot pain, visit San Diego Running Institute. We can help you train for your first 10K trail!