With our recent onslaught of triple-digit heat, I’ve been frequenting shady running trails more than usual. Trail running has so many benefits, read about them here. for mind and body and spirit, they should be part of every runner’s plan. Here are some of my favorite trail running essentials.
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Trail Running Essentials
Trail Shoes. Trail shoes have deeper treads that bite into uneven terrain better than shoes built for the road will. They’re also more moisture resistant so better for water and mud. Depending on the type of trails (gravel, dirt, steep inclines) and your feet, the shoe that is best for you is a very individual decision. A good place to start is by checking out the trail version (if there is one) of the shoe you like for road running.
Hat. I like a good ole trucker hat when I hit the trails mostly because it keeps bugs (I’m looking at you ticks) out of my hair. The brim is good to shield the face from sun as well.
My Heartzones HR monitor is the bright yellow/green thing on the left; Bugband is the olive band on the right.
Bugband. When I’m actually running, bugs are not typically a problem but in deeply wooded areas the mosquitoes circle like vultures as soon as I slow down. While a good dousing with bug spray will do the trick, I’ve found Bugbands to be equally effective without the mess. I wore one on my ankle to the River to Ridge trail race in La Crosse and was never bothered by bugs at all. Recently I’ve been wearing two, one on my wrist and one on my ankle, to the trail along the very swollen river in my area. We had very heavy rains last week, followed by extreme heat and humidity so it’s been a bug haven. I did see one bug land on my leg and on two occasions I heard one buzzing in my ear but I received zero bites while I was out running while wearing Bugbands. There’s even a glow-in-the dark model which would be perfect for night races and relays. Bugband also makes insect-repellant towelettes that are convenient to carry along or keep in the car.
Heart Zones Blink 3.0 HR Monitor. When I run trails, I prefer to dial into my level of perceived exertion rather than focus on a certain pace. Since my Heart Zones Monitor flashes 3 different colors as I run, blue-easy, purple-moderate, red-hard, I know if I’m working too hard (or not hard enough) just by looking at it. Mostly I wear it on my forearm but it works equally well on my ankle too. Learn more about the benefits of heart rate training here.
Balega Blister-Resist Quarter or Crew Socks. The higher cut of these socks helps keep gravel and dirt away from my feet. Plus you can’t beat the combination of Mohair and Drynamix synthetic content for blister resistance and cool comfort. They’re my all-time fave.
Hydration Pack. For longer trail runs, like I do when I’m in marathon training over the summer, I love the Jenny Pack from Ultimate Direction. I’ve tried other packs but they’re nowhere near as good or as comfy as this one. Pockets to carry everything I need from fuel to phone, collapsible handheld bottles that are the best ever.
First Aid Kit. Depending how far you’re running, basic first aid supplies can be carried with you or left in the car. Essentials like bandages, athletic tape (great for rolled ankles) a small irrigation syringe (to clean out wounds) and first aid ointment are well worth having on hand, just in case.
Are you a trail runner? What are your must-have essentials?
I’m linking up with Rachel, Debbie and Lora for Coaches’ Corner.
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I dont run on trails often but I am trying to get out there at least a few times this summer. I love the idea of that Bugband! It also sounds like a good idea to focus on perceived effort rather than pace when running on trails.
It feels like everyone’s hitting the trails these days! Those bug bands are a great idea–hopefully, it will keep the ankles bite free. I’m looking forward to checking out some trails this summer too.
I have never heard of Bug Band. That would be a great item for trail running. I may have to get one this summer.
How have I never heard of bug bands? They sound perfect for trail running. I hate spraying the repellent on me. Even though most of my races are on the trails nowadays, I don’t wear trail shoes. I just wear an old pair of road shoes, because I find them to be more comfortable.
Gaiters! The trails I run on a lot have a lot of sand. I used to have to empty most of it out of my running shoes after a run. Until I got gaiters.
And of course sunglasses & sunscreen, but that’s just a given for running in the summer anyway.
I’ve never heard of bug bands, but what a great, simple invention. I remember how buggy it was in Wisconsin, and I’d come home with bug bites almost every week in the summer. We don’t get a lot of bugs in Colorado, but I will look out for these anyway.
i like that you mentioned the bug repellent and first aid kit, two things I have needed in the past (but still tend to forget)
And the socks. I just bought Nike crew socks but haven’t tried them out yet.
Great job doing 12 miles on the trail! That can be tough.
Hadn’t thought about carrying a small amount of first aid items! That’s definitely smart if you’re not running a trail that loops around taking you by your car every few miles. And I need to check out that bug thing. Seriously.
The only thing I would add to this list is gaiters even though I don’t yet have a pair. I end up with rocks in my shoes every. single. time. UGH!
WHOA I’ve never heard of the bug band but I need it!
I have not tried those bug bands- I wondered how they were? I am kind of afraid of trail running after falling a few times but I wish I was not scared
I prefer the bug bands over actually spraying the stuff on my skin (my sensitive skin does not like that kind of stuff, especially if I’m sweating). I totally LOVE all your turquoise gear in the second pic!
I like going to Waterfall Glen to run. However, that place is full of bugs. I’ve never heard of the bug band and will look into it.
One of my summer goals is to get out on the trails more- but I have zero gear. Great suggestions!
I need to try those bug bands! I hate bug bites, but I hate spraying myself with poison too. And cool that your HRM works on your ankle.
I like trails because of the scenery….not ticks though and I’m clumsy so I don’t run on them often. But thanks for the tips.
I also always carry my phone. Sometimes they’re not well marked and you can get lost.
I might have to try Bugbands – I feel like I just sweat bug spray off, and mosquitos love me.
I like to wear long socks or calf sleeves for trail running – depending on the trail, I might end up with scratches all over my legs otherwise.
Okay, once you said ticks you made me really happy that my trails are mostly sand! Carrying a small first aid kit is a great idea!