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How to Start Trail Running in Gauteng
Trail running is one of the fastest-growing sports globally. Yet in South Africa, there seems to be a misconception that you need to live on the coast to get into it. The truth is that Gauteng offers a range of exciting and accessible trails for both beginners and experienced roadies looking to venture off-road.
Read on for a guide to get you started in trail running, with specific advice on trails, gear and races in Gauteng.
1. Why Trail Running?
At the risk of getting all ‘fluffy,’ trail running is about connecting with nature and challenging yourself on varied terrain. Besides, it’s a fantastic way to build endurance, strength, and mental focus while exploring beautiful landscapes. As Thomas van Tonder, a world champion Obstacle Course Racer and experienced trail runner, puts it: “We have some of the best world-class trails here in Gauteng, especially around Harties. It’s a 45-minute drive from either Joburg or Pretoria and you get to experience true mountain trails,” he says.
2. Finding the Right Trails
Gauteng might not have the towering mountains of the Cape, but it’s packed with fantastic trail options. According to Van Tonder, the trick (especially for beginners) is to look for well-marked trails with moderate elevation. Here are a few options:
Cradle Moon Lakeside Game Lodge: Located in the heart of Gauteng, this venue offers a variety of trail distances covering a range of terrain. It’s also home to the XTERRA Cradle Moon trail races, which are a great introduction to the world of trail running.
Hennops Hiking Trail: This trail outside Pretoria offers scenic, well-marked routes that are relatively flat.
Groenkloof Nature Reserve: This reserve provides shorter trails with beautiful wildlife sightings.
Hartebeespoort Trails: Various trails in true mountain conditions for all skill and fitness levels.
Van Tonder suggests, “Running at venues like Cradle Moon or Harties is safer and allows you to run with others, which keeps things fun and motivating”.
3. Gear: What You’ll Need
The growth in trail running globally can be attributed to a host of things, but one crucial driving force is the low barrier-to-entry cost. Trail running requires a few key pieces of gear that differ from your usual road-running kit. Investing in the right equipment can make your runs more enjoyable and safe:
Trail Running Shoes: The most crucial gear piece! Trail running shoes offer better grip and support for uneven terrain. Look for shoes with aggressive treads for rocky or muddy trails.
Hydration Pack: For longer runs, a hydration vest or belt allows you to carry water, snacks and essentials such as your mobile phone.
Appropriate Clothing: Much like other outdoor activities (and road running) lightweight, breathable layers are best for trail running.
Van Tonder adds, “If you’re a techie, talk to someone experienced or a coach for guidance on the best gear for your needs. Starting with good shoes and a hydration system is key to having a good time on the trails”.
4. Start Training Smart
If you’re transitioning from road running, it’s important to approach trail running with a different mindset. Trails are uneven, rocky and hilly, which requires different muscle groups and more concentration.
Take it Slow: Start with shorter, easier trails before working your way up to more challenging routes. Listen to your body and take breaks when needed.
Build Strength: Trail running engages your core and stabiliser muscles more than road running making it a full-body workout.
Hill Work: Elevation changes are common in trail running. Begin incorporating hill workouts into your weekly routine to build strength and stamina for climbs and descents.
5. Set a Goal: Enter a Race
One of the best ways to stay motivated is by setting a goal, like entering a trail race such as the XTERRA Cradle Moon races. The event offers two dedicated trail routes (apart from running the trail leg in a team for the XTERRA events). There is a beginner-friendly 5km and a more challenging 10km.
Van Tonder encourages setting a race as a goal: “Having a calendar date and something to aim for makes a huge difference in motivation. Once you’ve completed a race like XTERRA, you’ll be hooked on trail running”.
6. Join a Trail Running Community
Running with others can make the experience more enjoyable and help keep you accountable when it comes to training. Gauteng has several trail running clubs and communities that welcome newcomers. As Van Tonder advises, “It doesn’t have to be a big group, a friend or neighbour can make all the difference. Having someone to run with keeps it fun and safe, especially when starting”.
Inspired to challenge yourself? Register for the XTERRA Cradle Moon trail race today.
Once you’ve tackled some of the beginner-friendly trails and events, consider levelling up by entering and setting your sights on XTERRA Grabouw (2025). As part of the globally recognised XTERRA series, this event has been a major force in driving the growth of trail running worldwide. With trail running events gaining massive popularity, XTERRA Grabouw is expected to draw participants from all over the world.
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