As the winter starts to taper off and the ground begins to thaw, it’s a great time to get off the treadmill and start running outdoors again. One of the best places to do this is on your local trails due to the increased challenge of navigating uneven and unstable surfaces, as well as responding to natural changes in elevation. Both of these qualities can sometimes be missed in traditional flat road or treadmill running. However, if you are not familiar with trail running or just getting started, this guide is a great place to start in order to get you prepped and ready for the woods!
Trail Running Checklist
Check out your trail and plan ahead
Trails come in many shapes and lengths, and it’s a strong recommendation to at least familiarize yourself with a new trail that you would like to try. Obviously checking the total mileage of the trail is important so that you don’t bite off more than you can chew, but you should also be taking into account what kind of trail it is. If it is a loop, the trail will bring you right back to where you started. A point-to-point trail will start in one location and end in a different location, so make sure to plan your transportation accordingly! An out-and-back trail will have a dead end, which will require you to turn around and run/hike the same path again to get back out. Make sure that when looking at an out-and-back trail’s mileage, the total mileage accounts for the beginning and end trips, or you may end up running twice as far as you planned!
Something else to consider is the overall difficulty of the trail itself. Some easy trails are relatively flat with tightly packed earth and little to no obstacles, whereas hard trails may involve scrambling up rocky structures as well as dealing with a significant amount of elevation change. I recommend using free apps like ‘All Trails’ that give you a breakdown of mileage, trail difficulty, and reviews from individuals who have hiked/ran the trail before. This will give you a lot of insight when determining what trails suit your interests or difficulty level.
Protect your feet!
On most flat, straight-forward trails, your road-running shoes will get the job done just fine. However, if you are trying out higher level trails with uneven or rocky ground, or if you are clocking a lot of mileage this season, it’s recommended to invest in a pair of trail-running specific shoes. This type of shoe has deeper treads for maintaining traction on loosely packed ground, as well as lower offsets to help with preventing sprained ankles. Under Armour has a few pairs of trail-running shoes that you should check out, specifically the Bandit, Velociti, and Machina (see links below!). Regardless, make sure you invest in a pair with a wide toe box in order to let your toes splay and move freely to cut down on rubbing and blister formation.
Links to Under Armour Trail-Running Shoes
Under Armour Bandit Women’s Under Armour Velociti Women’s
Under Armour Machina Men’s
Under Armour Machina Women’s
Invest in a hydration pack or water bottle carrier
Having water on hand is paramount for any outdoor run or hike, especially as temperatures start to increase. Investing in a cheap water bottle holster belt or hydration pack is a worthy addition to your equipment arsenal. You can also use them to store snacks for quick energy, or your phone in case of emergencies. This also leads into the last and most important recommendation.
Run with a friend or at least bring your phone
When heading out into the woods, try to use the buddy system if possible! You never know when a twisted ankle or accidental trip and fall could leave you finishing your expenditure in pain. Or, in worse case scenarios, needing assistance to leave the trail. Having another person nearby may be critical, especially the deeper you travel into the woods. If you still have no one to go with, try to stick to more common and heavily trafficked trails. In addition, as well as carry your phone with you in case something were to go wrong.
Many running and sport watches that have GPS capability also come equipped with an emergency response function. You can use that function to alert responders to your location. There are also local trail running clubs you can join all throughout all throughout Maryland. These groups can setup group runs or allow you to connect with a running partner. No matter how comfortable you get with a particular trail, missteps can still occur! So ultimately, be sure to take the appropriate safety measures prior to heading out for the day!
I hope this guide has been helpful in getting you started on your path to mastering your local trails, but if you would like any additional information or are looking for a physical therapy provider who can help improve your performance with trail running, please contact me at smonticello@fxphysicaltherapy.com
Good luck out there and stay hydrated!
Sam Monticello, PT DPT
Dr. Monticello enjoys treating orthopedic and sports-related injuries, as well as those dealing with post-concussion and vestibular issues. He also likes working alongside high school and collegiate athletes as well as fitness athletes such as CrossFitters and Olympic weightlifters. When he is not treating patients, Dr. Monticello stays active through rock climbing, trail running, hiking, snowboarding, and mountain biking.
You can make an appointment with Dr. Monticello at our Mt. Washington or Pikesville locations. Fill out the form below to request your consult with Sam today!
