Things You'll Need:
- Trail Running Shorts
- Trail Running Socks
- Trail-running Shoes
- Running Foods (gels And Bars)
- CamelBak Hydration Systems
- Electrolyte Replacement Drinks
- Fanny Packs
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Step 1
Consider the trail before you depart. How long is it? How challenging?
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Step 2
Drink at least a liter of water or sports drink up to 2 hours before a long run, and a cup or two right before you begin the run.
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Step 3
Bring a water bottle with you - either carry it in a hiker's fanny pack with a water bottle compartment, or hold it in your hand as you run.
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Step 4
Wear a backpack hydration system on very long runs (10 miles or more). A hydration pack can double as a convenient place to stash extra food and clothing.
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Step 5
Drink water as you run, before you become thirsty. Drink every time you're on an easy section of trail or when you stop to rest. Avoid trying to drink while running on difficult sections of trail (rocky, wet, roots, etc.). Instead, stop running, run in place or wait until you reach an easy section where you're less likely to trip as you sip.
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Step 6
Drink more water during strenuous runs, in hot or humid conditions, and on runs at high altitudes.
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Step 7
Continue to drink water and eat foods with high water content (oranges, grapefruit, etc.) after your run.
