Trail running offers a wonderful escape into nature. Unlike road running, which involves constant pavement pounding, trail running enables you to traverse miles on softer terrain that is kinder to your body. It encourages you to let go of concerns about pace and mileage, focusing instead on the journey rather than the destination. Trail running can reignite your passion for the sport, breaking the monotony and boredom of repetitive routes and routines.
It’s a fantastic way to stay active, immerse yourself in nature, and challenge both your physical and mental limits. However, safety is paramount when hitting the trails. Whether you’re a seasoned runner or just starting out, these top tips for safe trail running will help ensure a safe and enjoyable experience.
Although trail running is a relatively safe sport, there are potential hazards that come with running in nature. It’s important to take the necessary precautions to avoid injuries and accidents while on the trails. Here are some essential tips to keep in mind:
Having the right trail shoes is crucial for trail running. Unlike road shoes, trail running shoes offer more traction and stability on uneven terrain. Look for shoes with a sturdy sole and good grip to prevent slips and falls. It’s also important to consider the type of trails you’ll be running on – whether they’re rocky, muddy or have lots of roots – so you can choose a shoe that provides adequate protection and support. We recommend the inov8 TRAILFLY G 270 V2. This shoe is designed specifically for trail running and offers excellent cushioning, traction and support to ensure a comfortable and safe run.
When starting out with trail running, it’s important to choose a trail and route that suits your experience level. Look for trails that are well-maintained and clearly marked, and start with shorter distances before tackling longer runs. It’s also a good idea to familiarise yourself with the terrain and elevation changes of the route beforehand so you can plan accordingly. Additionally, a trail map should be brought as a backup plan when venturing into areas with limited smartphone connection.
For your next run, consider exploring a local trail. Utilise apps like Trail Run Project, RunGo, MapMyRun, AllTrails, or ViewRanger to discover new routes. Understanding the specifics of your trail is crucial for safety. Always carry a map, inform someone of your plans, and bring a small first-aid kit.
Be mindful of the unique challenges that trail running presents, such as winding paths and unpredictable weather conditions.
It’s always a good idea to let someone know where you’re going and what route you’ll be taking before heading out on a trail run. This ensures that if anything happens, someone knows where to find you. You can also use tracking apps or devices like Strava Beacon, Garmin or Find My Phone to share your location with friends and family while on the trails.
Trail runs can be physically demanding, so it’s important to stay hydrated during longer trail runs. Make sure to carry enough water with you, whether in a handheld bottle or hydration pack. Check out our Water Hydration Pack Recommendations. Staying hydrated becomes even more crucial on longer runs or in hot weather. Consider investing in a water purification system for longer runs, as well as electrolyte tablets or sports drinks for replenishing lost minerals and salts. Explore our Salt Tablet Guide for expert recommendations and valuable insights.
Spending extended periods of time outdoors means exposure to the sun’s harmful UV rays. Protect your skin by wearing sunscreen, sunglasses and a hat while out on the trails. It’s also important to reapply sunscreen regularly and seek shade when necessary to avoid sunburn and heat exhaustion.
Sunglasses can also protect against flies and other debris that may be present on the trails. We recommend sunglasses such as Goodr Kracken Sunglasses with polarised lenses to reduce glare and improve visibility while running through varying terrains.
In case of emergencies, it’s important to have a fully charged phone with you while on the trails. Make sure to have emergency contact numbers saved in your phone, and consider carrying a portable charger or spare battery if you plan on being out for a longer run. We recommend the GORWRICH Running Belt, which has a built-in phone pocket and is designed specifically for trail runners.
It’s always a good idea to have some cash or a credit card with you while trail running. This can come in handy for unexpected situations such as needing to call for help, purchasing snacks or water at a rest stop, or using public transportation to get back home.
Trail running can be a physically demanding activity, so it’s important to fuel your body with enough food and energy gels. Pack some non-perishable snacks like nuts, granola bars, jelly babies or dried fruit in case you need a quick boost of energy during your run. Energy Gels are also a popular choice among trail runners for their high-carb and electrolyte content. Make sure to try out different options and find what works best for you before heading out on longer runs.
Trail running can be a solo activity, but if you’re a beginner, it’s always a good idea to run with a friend or in a group. Not only does this provide added safety and support, but it also makes the experience more enjoyable and motivating. Joining a trail running group can help beginners explore the trails with company, learn about the sport, and feel comfortable venturing out on their own. You can also join local trail running groups or find virtual communities for tips, advice and companionship.
Running in nature means encountering various insects and bugs. Protect yourself from bites by bringing along insect spray or wearing long-sleeved clothing. Be cautious of ticks when running through long grass; they can carry diseases such as Lyme disease. Make sure to check for any on your body after a run.
Trail running is a great activity for women, providing an opportunity to connect with nature and challenge oneself physically and mentally. The trail community offers immense support and camaraderie, making it easier for beginners to feel welcomed and safe. However, it’s essential for women to take additional safety precautions while trail running alone, such as:
By following these tips, women runners can enjoy the beautiful trails while feeling confident and secure. Remember to always prioritise your safety, and don’t hesitate to reach out for help if needed.
Trail running can be an exhilarating and rewarding experience, but it’s important to prioritise safety while out on the trails. By following these tips and always being prepared, you can ensure a fun and safe trail running adventure. Why not download our 4 Week Rotation Training Plan – In Between Races, crafted by London Marathon Winner Mike Gratton? This plan is designed to keep you in top form between races and can be used out on the trails.
Incorporating specific training runs that mimic the terrain and conditions of trail running can help you get used to race day conditions, practice fuelling and hydrating on uneven terrain, and prepare physically and mentally for the challenge of the race.
Remember to respect nature, stay aware of your surroundings, and have a backup plan in case of emergencies. Happy trail running!
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