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	Trail Safety

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This is not meant to scare you but only prepare you for things that might happen. Running on roads in populated areas is probably more dangerous.

Running on trails can be terrifying. But the more you know about them, the better prepared you will be and the less afraid you will be.

Always plan for the worst case scenario. You don’t plan to get lost or hurt, but things like this happen even to the best. What if you have to spend the night out on the trail? What would you need to keep you safe? More comfortable? A small mistake can cause big problems.

On training runs especially, be prepared. During a race you can go minimalist because you have a lot of people around you and a lot of support. But while you are training and especially if you are out by yourself, be safe. If you get lost, conserve your energy. Take your time, don’t panic, stay calm and relaxed – that will help you think more clearly. Making a bad decision could have bad consequences. Try to get to higher ground. It’s easier for you to locate landmarks and maybe get back on the right path and it makes it easier for others to see you. Take some extra nutrition and water and maybe a whistle for signaling. A lighter could come in handy to start a fire to signal or for warmth and safety. Consider taking a plastic bag or emergency poncho or bivy sack and a hat to protect you from rain and cold. You may be comfortable while running, but how will you feel if you have to stop? Don’t fret over the extra weight. On race day you will be one to two seconds per mile faster for every pound less you are carrying.

Before you leave for a trail run, let others know where you are going and when you will be back. That way they can start looking for you if you encounter trouble and don't return on schedule. It's always safest to run with a buddy especially on more isolated trails. On busy trails or when you are more experienced you may be able to get by going by yourself. The further you get from help the more careful you should be.

You have to watch where your feet are going to land to avoid rocks, roots, etc. Lift your feet higher in order to avoid tripping on small obstacles. You may clear an obstacle with your front foot because you are focused on it, but don't forget to lift your trailing foot high enough for it to clear, too. Avoiding obstacles is especially difficult when you are tired so be extra vigilant then.

Work on trying to look ahead 10' or 50' or 100' or as far as possible up the trail and near the trail. Look up and scan ahead every few seconds for large stuff like trees, bicycles, cliffs, and bears. Then scan for close small stuff so you can plan your foot strikes to avoid rocks, roots, snakes, low hanging branches, and other obstacles. Looking ahead also gives you the opportunity to take in some of the beauty of your surroundings and maybe catch a special glimpse of nature ... a deer, bobcat, turkey, armadillo, rabbit, or raccoon. Remember you are in their house, so treat it with respect. Listen to the birds and other sounds and try not to step on the toads, frogs, and other critters. Drink in the sounds, sights, and smells of nature. Did you know that copperheads sometimes smell like cucumbers?

Many trails are shared with bicyclists. This is really a great benefit to runners because they keep the trails more open for us, do a lot of maintenance on them, clear away the spider webs, and scare away the snakes. For the most part I have found them to be friendly and courteous. They will usually announce their presence by saying "On your left". Look for a safe place to get off the trail on your right. Watch out for poison ivy; remember "Leaves of three, let it be". If they are passing you on a curve it might be safer to stand on the inside of the curve. If the cyclist misjudges the turn he will usually swing wide to the outside. Be very cautious on up and down hills and other situations where they may not be able to slow down or it may be dangerous for them.

If you step off the trail to allow someone to pass, make sure they can see you. If you are behind a tree or bush and you can’t see them then they can’t see you. Reach your hand out and wave so they know where you are and that you are aware of them.

Speaking of poisonous plants, if you are sensitive to them, there are products on the market that prevent the oil from getting to your skin. Wash with lukewarm water and soap as soon as possible. If that's not available, you can use alcohol wipes.

Things to watch out for: rocks, roots, holes, loose rocks, gravel, mud, wet surfaces (almost always slippery), grass, leaves, pine needles, sand, low hanging branches, spider webs, and snakes. Talk to local runners about other situations you might encounter in your area.

If you are running with friends, especially less experienced ones, let them know about dangerous situations.  But with all of the obstacles and hazards on trails, it is impossible to announce them all.  Only announce them if they are different or unexpected or if you or people in front of you have difficulty negotiating them. For example, if you are on a trail that has lots of roots and rocks you would be quiet.  But if you suddenly come across a low hanging branch or a foot sized hole or a snake then by all means alert the folks behind you of the danger.

Regarding snakes: sticks and roots are usually straight and brown, gray, or dirt colored whereas snakes are more often S-shaped or coiled up and many have a pattern. It is best to leave them alone if possible or use a loooong stick to encourage them to move off the trail in the direction they were headed. Remember you are visiting their house and they do a tremendous service for us by removing unwanted mice and rats. Be especially vigilant at dawn, dusk, and night. As you are running, if your foot lands close to a snake, then do your best to leap over it. Then go back and steer it off the trail. See Injury on the Trail for more information.

Copperheads sometimes smell like cucumbers.

My Boy Scout training taught me that whenever you come to a large log across the trail to step on top of it and then jump forward. If you just step over the log and there happens to be a snake or some other critter hiding on the far side, then you may be in for a BIG surprise. By climbing on top of it first and jumping away from it, you might avoid an unpleasant encounter.

Be aware of the dangers in your particular area including animals, plants, weather, etc. Talk with other runners, outdoorsmen, naturalists, and park rangers about how to avoid dangerous situations and what do to in case you get involved in one.

Also consider wearing glasses of some type, sunglasses or maybe safety glasses. I wear glasses and it seems like almost every run they save my eyes from a hanging vine or a bug. This is more important when the trail is challenging or if it is dark.

In some areas ticks can be an issue. Some carry diseases like Lyme disease and Babesiosis which can really be serious. Ticks are usually found in tall grass so try to avoid it. Check yourself or better yet have someone else check you. They like dark, warm, moist areas of the body like arm pits, crotch, and hair. The sooner you remove them the better. There are tools available that remove them safely. Lyme disease can affect you for the rest of your life. It’s much better to prevent it.

At dawn and dusk or during the night be especially careful.  Because you are looking down and with your attention more focused on the ground immediately ahead it is easy to miss the skinny vine hanging across the trail. You don't want to clothesline or beam yourself on a low tree branch.  And be a good friend and alert others to these high dangers. Dawn and dusk present another problem as the sun may be in your eyes and you may not be able to see hazards as easily.

If you are anticipating incoming storms, pay attention especially in the direction the storms will be coming from. If you can’t see the horizon very well, notice the general illumination. If it gets dark, you need to heed the warning.

If you are running in a remote area, consider taking a whistle. It requires less energy than yelling and the sound carries further than your voice. You might also want to brush up on Wilderness Survival Techniques. In colder conditions consider taking a bivy sack to keep you a little warmer in an emergency situation. As soon as you stop running you will start to get cold. You will be dressed for running, not sitting still. Think of how cold you get in the starting corral before a race. Take along a hat and coat or Emergency Coat.

A whistle can be used to possibly scare off an animal, to signal that you need help, or to signal danger. In more populated areas it could be used to scare off someone who is up to no good.

Another thing to consider is pepper spray. There are some dangerous animals out there that need to be respected. And there are people who are up to no good. Pepper spray can be a good defense for either. Read more about Pepper Spray here and more about Safety here.

Be especially careful during hunting season. This is not the time to wear that cute hat with antlers. Instead wear a bright orange vest and hat so that you can be seen and identified as a human.

Be wary of animals like deer and moose during the fall mating season because males may be more aggressive. Then in the spring be careful with mothers and their young (like bears) as females will fiercely protect their offspring.