How to Trail Run Safely

"Be prepared" - the Boy Scout motto is important to remember when you set out for a trial run. Follow a few basic rules, and your workout will be both safe and fun.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Trail Running Shorts
• Trail Running Socks
• Trail-running Shoes
• Maps
• Running Foods (gels And Bars)
• First Aid Kits
• Running Watches
• Compasses
• Fanny Packs

1. Plan ahead for a variety of circumstances. Carry extra food, plenty of water and clothing for all weather conditions.
2. Tell your friends where you're going before you leave - if you get lost or otherwise don't return, they'll know where to look for you.
3. Get the scoop on a particular trail before you begin your run. Talk to the employees at a local sporting goods store or consult a trail guidebook.
4. Call the appropriate land-management agency before you go, to ensure the trail is safe and open to the public.
5. Choose trails that are right for your level of fitness. If you're accustomed to running at sea level, for instance, don't go on a trail run on your first day at elevation.
6. Run on well-traveled and well-marked trails. If you're going into the backcountry, put a map and compass in your fanny pack and know how to use them.
7. Consider running with a more experienced trail runner.
8. Watch for rocks, roots, ice and other hazards on the trail. If the trail becomes dangerous, walk until you can continue running safely without risking injury.
9. Obey the rules of the trail on which you're running, and heed any warnings posted at the trailhead.
10. Allow enough time so that you are off the trail well before darkness falls.

Tips & Warnings

• Use common sense. If the trail conditions are not what you had expected, turn back.
• Trail running is a physically demanding sport. If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.