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Trail Hints |  |
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See the Index for more topics, information, hints and tips.
Check out other trail running topics at Trail Running.
Be sure to secure your car keys before you get started. Make sure they are extra secure. You really don't want to finish your run only to find out that you dropped your keys somewhere on the trail.
I frequently put my shoes on at the trailhead because they almost always have some dirt on them. Dust off the bottoms of your socks and empty any rocks or dirt or critters that might have ventured into your shoes from your last run. And any time during your run if you get a rock or stick in your shoe take the time to stop and take it out. It's not going to magically jump out on its own and you don't want it to cause a blister or bruise. Some people wear gaiters (like skirts around your ankles) to prevent debris from getting in their shoes. They come in taller varieties if you are going through grass or brush.
Some people get their trail shoes a size larger so they don't jam their feet into the front of their shoes on steep downhills that you sometimes encounter. Short shoes can cause discomfort or a black toenail on descents. You might also want to tie your shoes just a little tighter.
There is a way to Lace your Shoes that uses that last little hole. It locks your ankle in the shoe better preventing your toes from hitting the front of the shoe on steep downhills.
Always keep an eye on the weather especially if you are in an area known for violent storms popping up quickly. You don’t want to get caught miles from shelter if a bad hail or lightning storm hits.
Clouds near the horizon and mountains will cause it to get dark and cold earlier. If you think there is any possibility that you might be on the trail when it starts to get dark, take along a flashlight and some extra clothes. There's no telling when you might get injured or lost.
In the winter the sun makes a shallower angle in the sky. This means that twilight lasts longer as long as the sky is clear. The further north you are the great this affect is. In the far north the sun basically circles the horizon. In the summer when the sun is higher overhead, it sets faster.
If you are carrying electronics like a cell phone, consider wearing it on your back. If you fall, it is usually forward and not backwards. You will also naturally tend to fall on your dominant or stronger side.
It's best to start out with a seasoned veteran who knows the trail. They can keep you from getting lost and give you some of their wisdom - learned from making wrong decisions! Trails can be very confusing to follow and sometimes aren't marked very clearly. When trails cross, pay close attention to which trail you came from and which one you are continuing on. At least take a map and GPS device along with you. You may want to have a cell phone in case you need to call for help.
When you run on a treadmill or even on a road, you really don’t have to think about where you are going to place your next foot. But with trail running (unless you are on a very flat section) you have to plan every step. Your body has to constantly adjust for the unevenness, bumps, holes, and obstacles of the path. On a treadmill or road you can run almost mindlessly without having to think. If you do that on a trail you will most likely find yourself laying flat on the ground.
Don’t be afraid to walk. Even the fastest, best runners will walk some on the tough hills.
If you’d like to try running on a trail in the dark but just aren’t sure, then pick a trail you are very familiar with and try running it before dawn. You have the security of knowing the sun will be up shortly in case you get a little lost or confused. Since you will likely be the first on the trail watch for animal tracks and learn to identify them. Animals use the same trails as people do.
Try running with a full moon. You may be able to run without a flashlight in some places, but take one along just in case.
If you are in an area that has ticks be sure to check yourself (or have someone else check you). Ticks like areas around the groin, arm pits, and scalp.
Mud buildup on shoes can be a problem. Shoes become heavier making each step more difficult. It may be helpful to take the time to stop and clean them off using a rock or root to scrape your shoe against or use a branch.
If you run through streams, puddles, or rain and your shoes don't drain very well, you can use a nail to poke holes on both sides at the arch of your foot and at the back of the heel.
Calf sleeves will keep you warm in winter. In summer they offer some protection from bugs, cuts, and scratches from grass or low shrubs.
You may need to clean up after a run depending on how sloppy it is. Take a change of clothes just to be safe. Probably at least you'll want a change of shoes, maybe a wet washcloth and towel. A trash bag is handy for limiting the mess. Take your shoes off before going into your house.
Cleaning up shoes after a run can be a challenge. In the part of Texas where I usually run, we have very sticky clay soil. In muddy conditions you can quickly find your shoes weighing a couple of extra pounds each. This stuff is not easy to get off while it is wet, so I usually clean them off as best I can and put them in the shade to dry. In a day or two I use a brush or a pointed object (something like a screwdriver) to remove the now asphalt hard mud.
Another method some people use is to attack their shoes with a narrow jet of water from a hose. Remember it will take a day or longer to dry out your shoes depending on the temperature and humidity. Use your own judgment or experiment to see what works best for you. Let them dry in the shade.
I find it helpful to turn off my GPS’s auto pause feature because switchbacks and turns or slow progress over challenging terrain may make it look like you’ve stopped when you are actually not.
During the fall and winter, trails become more difficult to follow because the fallen leaves cover up and camouflage the trail. Even with a well-used trail, a storm can blow the leaves around obscuring the tire and foot tracks. Look further ahead. The eye is very good at picking out subtle differences in texture or color from trampling feet or bike tires.
Not only do the leaves hide the trail, but when they are fluffy they hide obstacles like sharp rocks, roots, or short sticks and nuts that you can roll on. Leaves also make the trail more slippery.
When the leaves are falling be very careful with low hanging branches or vines. They are a lot harder to see without leaves and can really scrape up your face.
On multi-use trails (with bikes, horses, runners, hikers sometimes traveling in the same or opposite direction), wear bright colored shirt so others can see you.
Also, watch out for limbs that are laying on the trail. If you step on the far end, then the back end may lift off the ground and catch your trailing foot.
Strengthening your core will help you negotiate the varying terrain better. Running, even trail running, does not build core strength. You should incorporate exercises to strengthen your core into your daily life. Planks and crunches are a good start. Search online for videos demonstrating various options and incorporate several into your daily routine.
Having good balance is very helpful on trails. It helps you run faster and more efficiently with less chance of tripping and falling. A little practice can help a lot. Search online for videos on balance exercises and do some every day. They are easy to do and usually don't require any extra equipment. You can multi-task or use them to fill empty wasted time like while you are waiting for the microwave, brushing your teeth, talking on the phone, or standing in line.
Yoga is very beneficial for trail runners. It builds core strength which helps stabilize your body as you negotiate the terrain. It is also great for improving your balance.
Wear a baseball hat or visor if you are running at dawn or dusk so you can block the sun out of your eyes. If you run into the sun it will blind you, preventing you from seeing the trail and any obstacles or dangers.
