A Road Runners Guide to Trail Running, Part 3
“Be Prepared” - Boy Scout Motto
In this edition of our series A Road Runners Guide to Trail Running, we are going to talk about the things you need to think about before you head out on a trail run and what you need to take with you. One of the reasons we go out on the trails is to get away from the hustle and bustle of our daily lives. Whether you are going solo for some quiet time or participating in a race, you are probably going to be “alone.” I put that in quotes because you aren’t really alone, but you may feel alone. Even in a race where everyone is moving the same direction on a trail, the tight turns and trees and bushes are going to make you feel like you are alone. You can run for hours without seeing anyone, but the reality is that there is somebody just a few minutes behind you and a few minutes in front of you. This is proven out every time you roll into an aid station and there are the same people you saw a couple of hours ago at the last aid station.
Despite the fact that there are other people around, they are not there to help you unless you are in real trouble. It is your job to be prepared for the most probable occurrences. This means having enough water and nutrition for you. Remember the advice in section 1 about trail pace. Can you run for 2 hours between aid stations without any water or food? How much water and food would you take on a 2 hour training trail run? Have you looked at the weather forecast? Do you have extra layers to deal with changing conditions such as rain or cold?
For geeks like me, the preparedness component is part of the fun. I get to try out new products and learn from each experience. My closet is full of running packs, shoes and clothes that each serve a different purpose. However there are a few staples that go with me on every run:
Trail shoes: Running sneakers are made for the road. My trail shoes provide toe protection for the inevitable stubbed toe and the grip is much better on rocks and dirt. Besides all of that, running sneakers are not built with the durability of trail shoes and get ruined quickly on the trails.
Running vest: I don’t like having a phone, keys or gels flopping around in my pockets. I have a simple vest with a couple of pockets that serves as a glorified phone and key carrier for short runs. For longer runs I have larger vests that just carry more of the same.
Soft flask or water bottle: I typically carry a soft flask in my running vest because it doesn’t slosh around. However a hand held water bottle is good for the days I want to be most minimalistic. Regardless of your method, it needs to be comfortable so that you aren’t tempted to skimp on the amount of hydration you carry with you.
While trail and road running are similar, the differences are real and important to know for your enjoyment and safety. If you are a road runner wanting to add trails to your repertoire, you just need to know a few key tidbits to hit the trails with confidence. First of all, go with the flow. Trail running has a different pace and rhythm than the road. Embrace the variety of terrain and pace for a different, albeit usually slower, experience. Know how to navigate the trails, whether that is downloading a map for a training run or how to read course markings in a race. Be prepared with the right gear in trail shoes, a way to carry a phone, keys and nutrition Find your favorite way to carry your hydration with you so that it is comfortable to carry as much as you need.
The trails are a whole new world in running that you won’t regret exploring. With just a bit of education and prep, you can become a trail beast! See ya on the trails!
About the Author:
Dave Smithey is the owner and a guide for Top Out Adventures. His passion for the outdoors and people comes from his experiences as an ultra runner and mountaineer. You can contact him at DaveS@TopOutAdventures.com.
Photo Credit: Andrew Holmes. Check out Andrew’s work at www.aholmesphoto.net or Instagram @aholmesphoto