A beautiful trail along a riverbed in Okinawa, Japan What do you need to know about trail running? I’m here to tell you! Trail running is one of my favorite pastimes. The adrenaline you get from trail running is like nothing else. Trail running engages your mind and your body and is a great addition to spice up your miles. I highly encourage everyone give it a try!
1. Your Pace. Don’t expect your pace on the trail to be the same as on a road. With trail running the terrain often dictates your pace. Sometimes you can go fast, sometimes you have to go slow. How much you’re climbing, the elevation on the trail, and how technical the trail is are all big factors in your pace. I have different PR categories for trail races for this reason. If I didn’t, all of my PRs would be from road races.
1. Your Pace. Don’t expect your pace on the trail to be the same as on a road. With trail running the terrain often dictates your pace. Sometimes you can go fast, sometimes you have to go slow. How much you’re climbing, the elevation on the trail, and how technical the trail is are all big factors in your pace. I have different PR categories for trail races for this reason. If I didn’t, all of my PRs would be from road races.
A trail in the Fort Ord National Monument in Monterey, CA 2. Shoes. There is a difference between trail running shoes and road running shoes. Trail shoes have a deeper tread and can help you have better traction. Trail shoes can weigh a bit more than road shoes, so build up your long runs in them and don’t just do a long run your first day in trail shoes. You can wear trail shoes for the road and you can wear road shoes on the trail. However, if it’s a slippery, muddy trail or a trail with lots of little pieces of gravel you’d wish you had brought your trail shoes. Not to scare you, but one time my trail shoes saved my life. I was running down a mountain, following a friend, (I didn’t know the course) not knowing we were heading towards a 90- degree turn, that if we didn’t make we’d go flying off the cliff. Well, I had to skid to a halt to try to make that 90 degree turn and literally stopped centimeters from the edge. Had I not been in my trail shoes I don’t think I would have stopped in time.
My trail shoes with gaiters 3. Gaiters. If you don't like dirt, rocks or sticks in your shoes you can purchase gaiters that go over your shoe and up to your ankle. They'll block anything uncomfortable from getting in.
4. Wildlife. Know the animals that are in your habitat and know how to handle them, if needed. For example, in Monterey we had mountain lions, bobcats, coyotes, rattle snakes (among other snakes), deer, and dusty footed rats. I preferred to run with friends because I knew most of these animals wouldn’t attack a group of people. On your own you’re an easier target. In Okinawa, you’ll have the habu snake to look out for. Habu are territorial but they're also nocturnal so your chances of running into them in the daytime are much less. Knowing what to look out for, what to avoid and how to handle whatever creature that might come your way will help you to be more confident and prepared.
4. Wildlife. Know the animals that are in your habitat and know how to handle them, if needed. For example, in Monterey we had mountain lions, bobcats, coyotes, rattle snakes (among other snakes), deer, and dusty footed rats. I preferred to run with friends because I knew most of these animals wouldn’t attack a group of people. On your own you’re an easier target. In Okinawa, you’ll have the habu snake to look out for. Habu are territorial but they're also nocturnal so your chances of running into them in the daytime are much less. Knowing what to look out for, what to avoid and how to handle whatever creature that might come your way will help you to be more confident and prepared.
Examples of common tracks you'd see in California 5. Pay attention to Poop. Not yours, theirs! Pay attention to the poop you see on the trail. If there is hair in it, something that eats mammals has been around and you should be on high alert. Pay attention to the tracks on the trails. Being observant is not only fun, but it also helps you to be safer! Mountain lions for example are like cats, so their paw prints will not have claw marks in the dirt/sand. They will retract their claws when running or walking and put their claws out when attacking. So if you see big paw prints with claws running along the same trail, it’s likely a dog someone took on the trail with them.
6. Run with Friends. There is safety in numbers, not just from animal attacks but from people attacks too. Running with friends is always a great idea. If you need to run alone, arm yourself properly in whatever way you feel fit and don’t wear earphones so you can hear if someone or something is approaching.
6. Run with Friends. There is safety in numbers, not just from animal attacks but from people attacks too. Running with friends is always a great idea. If you need to run alone, arm yourself properly in whatever way you feel fit and don’t wear earphones so you can hear if someone or something is approaching.
Trail runs with friends are the best! Support for trail races is also usually phenomenal, friendly and funny! 7. On the Trail. After you cross an intersection or make a turn, turn around and look behind you to get your bearings. You will be glad you did on your way back because things don’t always look the same from a different angle. You can also use trail tape to mark your way. Mark before the intersection and then again after. Pick up your trail tape when you’re done so you leave no trace in the wilderness. Trail tape is thin colored plastic that can be ripped and hung up like a ribbon. You can buy it pretty much anywhere, like at Walmart or the exchange or an outdoor store.
On this trail run in Monterey, CA I was able to bring the kids too! 8. Bring a cell phone, first aid kit, whistle, water and snacks. Any time I head out on the trail I take all of these items with me, even if it’s just for a 3 mile run. Heaven forbid I accidentally lose my way I want to be able to find my way back, and be able to live through being lost. My cell phone, with its built in GPS is invaluable. You can download maps before you head out if you’re going into an area with no cell phone reception. I’ve been trail running a lot of places within California and haven’t lost reception yet. Being a little blue dot on a map helps me tremendously for finding my way back! I always bring water because water is essential to life! My first aid kit, which has duct tape, toilet paper, and band-aids among a few other things. I also throw into my backpack some food. My whistle is attached to my Camelbak, it's a part of the buckle. If I do go off a cliff or get lost I can sit down and whistle until someone else comes and finds me.
9. Know the local insects. Some areas have a high tick population for example. Ticks can carry blood born diseases. I have a ritual after trail running where I go right into the house and up to the shower. I don’t sit down on the couch, I don’t stretch in the front yard, etc. I get inside, take my clothes off inside-out and shower. While I’m showering I’m making sure to use good soap to wash off any poison ivy or sumac I may have come into contact with. I also do a quick tick check and look/feel for ticks.
9. Know the local insects. Some areas have a high tick population for example. Ticks can carry blood born diseases. I have a ritual after trail running where I go right into the house and up to the shower. I don’t sit down on the couch, I don’t stretch in the front yard, etc. I get inside, take my clothes off inside-out and shower. While I’m showering I’m making sure to use good soap to wash off any poison ivy or sumac I may have come into contact with. I also do a quick tick check and look/feel for ticks.
10. Know the local vegetation. Each area will have it’s own dangerous or poisonous vegetation. In Okinawa for example, there is a plant that if a dog eats, it will be poisoned and die. In the USA you need to be aware of poison Ivy/poison sumac/poison oak. You’ll want to learn what it looks like so you can avoid it. True story for you. One time I was on a trail run with my husband and had to pee. So I went behind a tree to squat. I felt something brush up against my butt when I squatted, but didn’t think too much of it until my husband took a turn to pee and said, “Oh man, there was a lot of poison oak back there.” We were in the middle of our run so I had 4 miles to think about whether or not I had touched it. Well, it turns out I had and the next two weeks were the ITCHIEST two weeks of my life. I cannot tell you how uncomfortable it was (it was really terrible!), but you all probably know how inappropriate it is to itch your butt, LOL! Learn from my mistake. Learn what vegetation you should stay away from, and stay away from it!
11. Take Pictures! The trail is SO beautiful! You will be seeing sights that can only be seen on foot. Treasure the memories and take as many photos as you like. My only regret has always been that I didn’t take MORE pictures. So take more pictures rather than less. A few years later when you’ve moved and you can no longer run those same trails, you’ll thank me! Relax, enjoy nature, and take photos.
12. HAVE FUN! Trail running is the most interesting, engaging and satisfying running I’ve ever done. You’re never bored. You’re constantly met with new challenges and obstacles, even when you’re running the same trails. You’ll finish your run relaxed, refreshed and re-energized. So get out there and have some fun!
Happy Running!
Kelly
11. Take Pictures! The trail is SO beautiful! You will be seeing sights that can only be seen on foot. Treasure the memories and take as many photos as you like. My only regret has always been that I didn’t take MORE pictures. So take more pictures rather than less. A few years later when you’ve moved and you can no longer run those same trails, you’ll thank me! Relax, enjoy nature, and take photos.
12. HAVE FUN! Trail running is the most interesting, engaging and satisfying running I’ve ever done. You’re never bored. You’re constantly met with new challenges and obstacles, even when you’re running the same trails. You’ll finish your run relaxed, refreshed and re-energized. So get out there and have some fun!
Happy Running!
Kelly
Up with the clouds! (Monterey, CA)
The ocean is always beautiful to look at! (Monterey, CA)
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