Trail Running Safety

 

1. BE PREPARED. Travel as lightly as possible, while being prepared. Carry extra water, food and clothing for changing weather conditions.
2. Run with a buddy whenever possible. If you are running alone, take the same precautions you would if you were going into the backcountry. Leave your route plan and any alternate route options with a trusted friend or family member. If applicable, register your run and expected return date/time with park staff.
3. Take your EpiPen/inhalers/medication with you. Running off the beaten path may make it harder for you to get help should you run into a medical problem. Ensure your medication has not expired. If running with a buddy, make sure you are both familiar with any relevant medical conditions that could impact the other person – and how to treat them.
4. If heading into the backcountry or unmarked trails, take a map and a compass -  and make sure you know how to use them!
5. Carry a whistle. It’s lightweight and can be useful in an emergency or if you get separated from your running partners.
6. Travel in daylight and carry a headlamp if you expect to return after dark. In the dark moderate your speed accordingly. At night you may not be able to see slippery rocks, ice patches or other hazards.
7. Estimate the length of your run based on time, not distance. A 5K run may seem like a quick jaunt, but on a slippery or off-road trail it can take much longer than expected.
8. Get cozy with the weatherman. Conditions can change quickly – particularly in popular fall and spring trail running seasons. Be prepared with your apparel.
9. If possible, carry a cell phone or tracking device (like SPOT). NOTE: Cell phones may not work in remote locations. Be sure you’re prepared beyond your phone!
10. Take your time on unfamiliar trails. It’s easy to take a fall or slip on unfamiliar terrain. Ease into new trails.
11. Wear a good pair of trail shoes that will give you additional protection on rough terrain and added grip on slippery surfaces.
12. Stay in control on the downhills.
13. Sunscreen and bug spray. ‘Nuff said.
14. A knowledge of basic first aid is an asset on the trail. Take a course.

 

Special tips for cold weather running:

                                                                                                        

1. Watch for signs of frostbite (hard, pale, cold skin).
2. Drink! In cold weather you may not feel thirsty. Make sure you are keeping hydrated.
3. Wear a hat. You loose most of your body’s heat through your head. Be sure it’s protected.