1. Watch Your Step
The terrain challenges of trail running require a gradual introduction to the sport. Runners should start out on trails that are as level as possible before progressing to rocky trails or uneven pathways. Most runners experience success in trail running when they shorten their stride length and quicken their steps to improve their ability to react to a hazard in the trail. However, if you do fall while running, attempt to roll into the fall or catch yourself with your hands to avoid breaking bones or suffering a head injury. Shoes designed specifically for trail running offer greater traction, but regular running shoes also work well.
2. Check the Weather Before Running
Weather can change unpredictably, so preparing for running trails should include consideration of clothing and sun protection. Always check the weather for the area you plan to run, but keep a light jacket and sunscreen handy in case of sudden, unexpected changes. Obviously, if the weather turns hazardous, you should leave the trail running for another day.
3. Trails Require Extra Preparations
Running trails with someone who knows the area is always a good idea. Runners who explore new trails on their own may consider walking the trail initially to get accustomed to the unique challenges of each trail. Maps are usually available for marked trails and can offer a variety of running routes based on the mileage or terrain of each trail. Standard equipment for trail runners should include a whistle to call attention to yourself if you experience an injury, a cell phone to call for professional emergency help (note that cell phones may not work in secluded areas), and a compass. Runners should always inform someone about trail running plans, including where and how long they expect to run.
4. Watch the Clock
Trail running can take more time than a regular run. Runners tend to want to see what lies ahead or just around the next corner, and trail running naturally slows runners because of the terrain. Keep in mind that the focus of a trail run should stay on the amount of time devoted to the activity instead of how far to run. Decide on the length of time the run should take beforehand. Stick to the schedule, especially if you share your plans with someone who expects you back by a certain time. If you plan to run past dark, take along a headlamp and use it to light your way for safety.
5. Don't Forget the Carbs
Packing food and plenty of water comes in handy when you stay on your trail longer than you intended. Bring along good sources of carbohydrates, like energy gels or bars, to keep your concentration and contribute to your ability to run longer. Carbohydrates can act as an energy boost to get you through even a short trail run.
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