By Jessica Payne
Trail running is like a thrilling adventure movie: exciting and full of plot twists with rocks and roots! But if you’re not prepared, it can quickly turn into a reel of awkward falls, getting lost, and twisted ankles. To ensure your trail running escapade is more “epic quest” and less “blooper reel,” check out these essential tips for a wild and wonderful experience (but hey, even if it ends up part blooper reel, that makes the journey all the more exciting to share):

1. Gear Up for Success

• Trail Shoes: Opt for shoes with good traction and support to handle uneven terrain. Your basic road shoe will not handle the slick rocks and roots quite as well.
• Weather-Appropriate Clothing: Layer up and choose moisture-wicking fabrics to stay dry and comfortable. You can always pack your longer sleeves or layers in your hydration pack once you warm up. It’s ideal to be prepared for any weather condition, especially if you end up out on the trails longer than planned. Also, consider wearing high visibility colors in the woods! In the event of an emergency you want to be seen.
• Hydration Pack: Keep water and energy snacks easily accessible. Consider packing more than you think you might need in the event you get lost or the route takes you longer than planned. There are a few different packs available: models that carry two bottles in front of the vest and those that carry a hydration bladder in the back. There are benefits to both: with bottles you can monitor your fluid levels and use two different electrolyte options. With the bladder you can often carry more fluid volume but only one flavor of electrolyte or plain water.

2. First Aid Kit Essentials

• Essentials: Include bandages, antiseptic wipes, blister treatment, sting wipes, and possibly pain relievers in the event of an accident.
• Emergency Contact Info: Always carry identification and emergency contact details. On this same note, make sure your phone is fully charged. You can carry it in a waterproof bag or simply a ziplock-type bag to help keep it dry.

3. Strength and Stability

• Strength Training: Focus on leg strength, especially the quads and hamstrings. Downhills on the trails can really do a number on the quads! Help them feel strong and stable on the trail.
• Core Workouts: A strong core improves stability and balance on uneven surfaces.
• Stability Exercises: Incorporate exercises like single-leg squats and balance drills to protect those ankles. The ankles can take a beating out there!

4. Trail Running Techniques

• Watch Your Step: Pick your feet up! Pay attention to uneven terrain and obstacles. Walk if the terrain gets too technical to run. It is always better to go slow than to go
  down!
• Mind Good Form: When wearing a hydration pack, your shoulders may want to slump and that can cause lower back pain. Be sure to stick to a good core routine as mentioned above, and check in with your form ever so often.
• Pace Yourself: Power hike uphill, aim to run the flats, and hike any super technical stuff. Don’t be afraid to walk or crawl as needed. Pace on trails is irrelevant compared to faster road training.

5. Master Trail Etiquette

• Yield the Trail: Allow faster runners or cyclists to pass, and always be courteous to fellow trail users. The trail is a gift to all of us! If you are the faster one out there and you notice hikers up ahead, call out “on your left” or “runner up,” or something similar.
• Leave No Trace: Respect nature by packing out all your trash!
• Stay on the Trail & Follow Markers: Stick to marked paths to avoid getting lost or causing environmental damage.
• Know Your Route: Familiarize yourself with trail maps and conditions before heading out. Here are a few apps you can easily download to help you plan and navigate:
  ○ Trail Run Project
  ○ AllTrails
  Be sure to download the maps before you head out on your run, as some locations may lose cell service the further out you get.

6. Listen to Your Body

• Know When to Rest: Pay attention to signs of fatigue and don’t push through pain. When in doubt, cut the run short. Or, find a trail that links up to get you back safely.
• Adjust Pacing: Adapt your pace according to the trail’s difficulty and your energy levels. When you’re out on the trails it truly is all about effort vs pace or speed.

7. Stay Safe

• Run with a Buddy: If possible, run with a friend for safety and motivation. For the female athlete, consider linking up with a local Trail Sisters Group!
• Be Weather-Wise: Check weather forecasts and be prepared for sudden changes. If a heavy thunderstorm is occuring, you may want to stay closer to home, indoors. While rain is not a big deal, heavy winds and thunderstorms can cause tree damage and potentially wipe you out in the woods!

There you have it – your ultimate guide to ensure trail running is an exhilarating adventure, rather than a series of unfortunate events. Remember, the trails are there to challenge you, inspire you, and maybe even make you laugh at the occasional stumble. Embrace the bumps, appreciate the views, and keep those running legs healthy and ready for the next great escape into nature.

So lace up, be properly prepared, and get out there! Let the trails be your playground. Happy running, and may your adventures be full of joy and minimal ankle mishaps!