How to start trail running.
Running on trails can be as simple as jogging down unpaved park paths to as technical as running in mountain hiking areas. Whatever your goals are- here’s everything you need to get started with trail running.
One special thing about trail running is the small amount of specific gear needed to get out and get moving. You probably have many of the needed gear items in your closet already, and trail runners only carry a shortlist of necessities with them. Invest well in the few things, and your trail time will be well worth it.
If you picture yourself running on technical hiking trails, a rigid trail running shoe is the safest call. Look for lugs around 5 mm to dig in and stick on slippery rocks and roots. Added bonus- these can make great lightweight hikers as well!
First, handheld water bottles are designed to feel natural in your hand while running and squeeze to allow you to drink without taking a break. These are great especially if you have the opportunity along the way to refill, as they typically cannot comfortably hold more than 500ml. Some bottles are compatible with single-bottle water filters. If you are running near water and are comfortable using the squeeze-filter system, this could be the lightest option for you.
Hydration belts are popular for many distance runners, with multiple small bottles secured to a slim-profile belt. These are an excellent option if you are going a mid-distance without resupply, or for long runs with a chance to refill. The multiple bottles give runners the choice of having both water and an electrolyte/energy beverage with them, a serious reason to consider the belt even with another system. The negative of hydration belts is that some do not fit comfortably and snugly on all body types. Reach out to us and ask which hydration belt best fits your profile.
Lastly, hydration packs like Camelbacks are the best way to carry large amounts of water without sacrificing comfort and on-the-go accessibility. These fit close to your back and can be integrated with trail running vests and packs as well as with many hiking backpacks. If you anticipate running distances with no opportunity to resupply, a hydration pack is your best choice.
For trail running, wear comfortable, sweat-wicking athletic clothes that allow you maximum mobility. Your gym clothes or hiking clothes should work, assuming they are non-cotton and breathable. Swap out hiking pants for leggings, running tights or shorts. Be sure to carry an extra layer, even on warm days, as temperatures can change suddenly and your body will cool faster the more you sweat. In cooler weather, you will want lightweight gloves, a Buff or neck gaiter, and a beanie.
Got your gear ready? Its time to pack up your ten essentials. Yes, you still need the big ten, even when you are moving light and fast. This slightly adapted list is for anything from local hikes and Forest roads to technical trail running. Do not start on the trail without these items!
Clothing: bring an extra layer, Buff, gloves and a beanie for rainy seasons, high altitudes and cold-natured runners.
Water: Bring enough water for your run or a filter and water stops marked with GPS or map.
Food: calories and electrolytes in snacks, drinks, gels or even jelly beans. Remember, it is healthiest for your body to eat 100-200 calories per hour while running.
Sun protection: sunscreen, a hat, sunglasses and a UV protective Buff.
Vest or pack: to keep your necessities comfortably and aero-dynamically on you at all times.
Shelter: pack an emergency space blanket or bivvy to ensure safety from cold- runners are especially prone to sudden weather changes because of their increased sweat and energy spent, and because of slim supplies carried with them.
Mini First Aid kit: containing bandaids, gauze, tape, antibiotic ointment, kinesiology tape, saline, acetaminophen, allergy medicine, antibacterial wipes, eye drops, hand sanitizer, water purification tablets, lube and insect repellent. Also, bring along any personal medications.
Fire Starter: waterproof matches or a lighter give you the ability to make fire if things go really wrong. These are light and small- throw them into your first aid kit, and chances are you will not even think about them unless you need them.
Lastly, keep your arms moving for best balance. Imagine an invisible string at your fingertips. You want the string to go from the front of your hip up to your ear as directly as possible. This motion helps you maintain speed and balance, and matches your upper body with your lower body’s stride.
Your mentality about trail running will influence your experience on the trail. Trail running can be difficult, and it requires you to be in a specific type of physical fitness. Do not get discouraged if you find yourself struggling to hit a confident short stride or wheezing for air. Keep trying! If you need to walk, then walk to catch your breath or get through that rocky section- but push yourself to rise to the challenges you face.