Laura Stebbins There is something special about being in the woods. Since I was a little girl, I have been playing, running, running, and hiding in them. It is tranquil, and serene, and has an overall calming presence to it. Fast forward 30 years and I find myself running in the woods in a MUCH different fashion. One thing that has not changed is the beauty and peace that can come with it.
When transitioning from the road to the trails, I went in blind and thought, how hard could this be? It’s just running in the woods….welp. WRONG. It is not “just” running in the woods. There are so many nuances and things to consider. This guide is to help you not make the same mistakes that I did and have a smooth transition into the wild.
Gear:
- YES, you can buy new run shoes!! Traction is your friend when you are out on the trails. The terrain will vary from trail to trail, and even day to day on the same trail. Having shoes that grip the earth and rock face is important to stay upright
- GPS Device/Compass/Trail Map. You are in the woods, it is good to know where you are and how to find your way back out. Also, a good way for your friends/family to find you if you are not home within the timeframe you have stated. Also, a plug to let friends and family know ANYTIME you are going out for a run – safety first. For a maps, AllTrails is a great place to start.
- Moisture-wicking clothing. Just because you are in the shade does not mean you will not sweat. Dress appropriately for the weather. In addition, be prepared to be in the shade and the potential for it to be cool. A light jacket can go a long way on a trail run.
- Obviously, you need pictures for the gram…More importantly, you can never predict the future. If things go south on your run and you need assistance, you need a way to call for that assistance.
- Nutrition/hydration. Pretty standard stuff here. Not too much variation from the road, with the exception of being a lot more “bouncy”. Be prepared to have your hydration slosh around and gear that will be comfortable to hold or wear when it does that. I wore hip hydration and personally did not like that on the trails. For me, a camelbak feels the most comfortable.
- items – First aid supplies, because if you are as graceful as me there is a chance of tripping and skinning a knee or two. A headlamp if you are running close to dawn or dusk, it gets dark QUICK in the woods. Bug spray, sunscreen, chapstick, insert random thing here…remember, you have to carry it and the things listed above are really the essential items to keep in mind, these are “nice to haves”.
Trails vs. Pavement: “You are going to fall, it’s not it but when 😉” – Coach Stacey
- Trail conditions can vary greatly EVEN if you have run on that trail before.
- Things like the time of the year or recent rain storms can alter the terrain from day to day.
- You should always approach each trail run like it’s the first time and be aware of potential hazards.
- Rocks are not stagnant. Do not expect when you step on a rock or boulder that it will not move. This is a quick way to roll an ankle.
- Take shorter strides
- Going through the mud will not kill you 😊 trail running is meant to be dirty (in my opinion) embrace it! But be careful, take it slow, and do not slip and hurt yourself here.
Trail racing/Pacing: “When going out on your first half marathon trail race, make sure you’re not trying to keep pace with the runners doing the 5k 😊” – Coach Jen
- Take away from Coach Jen, know your pace before your race!
- “Sometimes you end up hiking (especially uphill) and that is ok!” – Coach Maribeth
- Sorry to be the bearer of bad news, you will be slower on trails than on the road. Be prepared to be around 10-20% slower than your average road running pace. Trail running and racing is a whole different experience than the road.
- Race day should not be the first time you go for a trail run. Learn about the trail ahead of time, and go and practice if you can. Remember though, the terrain may be different on race day!
- Train in all conditions. Like any race, you never know what race morning will bring. Make sure you are training in all kinds of conditions – hills, heat/cold, distance
No, you cannot pet that dog!
- Lions, tigers, and bears, OH MY: I have had the pleasure of encountering a black bear while out on a trail, step one DON’T FREAK OUT
- Things to know: you are in the woods, animals are in the woods, and making yourself known to these animals is a good way to avoid an unwanted encounter! One recommendation is a bear bell. I literally have a bell that I tie to my bag or belt that is just loud enough to make my presence known. If you live in a place that is highly populated with bears, consider carrying bear mace as an option.
Trail running is an absolutely amazing way to get out and enjoy nature, relax, and get a bonus of a workout at the same time. Take these tips and tricks with you on your next run/walk/hike through the woods and you will be setting yourself up for success!
Stay wild!
