{"id":1943,"date":"2021-09-17T12:25:46","date_gmt":"2021-09-17T12:25:46","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/trail-running-essentials-%e2%96%ba-tips-from-an-ultra-runner\/"},"modified":"2021-09-17T12:25:46","modified_gmt":"2021-09-17T12:25:46","slug":"trail-running-essentials-%e2%96%ba-tips-from-an-ultra-runner","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/trail-running-essentials-%e2%96%ba-tips-from-an-ultra-runner\/","title":{"rendered":"Trail Running Essentials \u25ba Tips from An Ultra-Runner"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">Trail running allows you to head out into the wild, experience new terrain, and really get lost in nature. But to go off the beaten path safely, runners need to prepare a few trail running essentials. Even if you\u2019re running in an area you know relatively well, having some just-in-case items at the ready will help ensure a minor issue\u2014like a rolled ankle or an accidental detour\u2014doesn\u2019t turn into a serious problem. Here\u2019s everything you need in your trail running kit, <\/span><span style=\"font-weight: 400;\">plus Timothy Olson\u2019s pack essentials.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">\u201cWhat I love about trail running is the places it takes you\u2014both within and without. Trail running allows you see the wildest places, but it also allows you to go within and see the beauty in yourself as well.\u201d \u2013 Timothy Olson<\/span><\/p>\n<\/blockquote>\n<h2><span style=\"font-weight: 400;\"><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone size-full wp-image-516949 ewww_webp\" style=\"color: #282e36; font-family: AdihausDIN-Regular, sans-serif; font-size: 16px;\" alt=\"timothy olsen trail running\" width=\"1200\" height=\"800\" sizes=\"(max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-400x267.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-272x182.jpg 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/1_packing-for-trail-run_1200x800-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><\/noscript><\/span><\/h2>\n<h2><span style=\"font-weight: 400;\">Everything You Need in Your Trail Running Kit\u00a0<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">1. Adequate Hydration\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bring enough water to sustain you during your run. Dehydration leads to dizziness, muscle cramps, and a host of other symptoms that may not seem a big deal if you\u2019re within range of your car or public transit but can become hazardous when you\u2019re out in the mountains. If you\u2019re unsure of how much water you need to bring along, <\/span><span style=\"font-weight: 400;\">use this calculator<\/span><span style=\"font-weight: 400;\"> to figure out your optimal water intake. If you can\u2019t bring enough water for the distance of your run, you\u2019ll need to make sure you have a few refill points with fresh, clean water along your route. You can also invest in a water bottle with a built-in filter to clean potentially unsafe stream water.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">2. Food\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Everybody\u2019s nutritional needs are different, but depending on how long you want to run, you\u2019ll probably need to refuel at some point. Whether it\u2019s gels, granola bars, gummies, or fruit, pack a few snacks so that you have enough energy to get through your session.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">3. Rain Gear <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Especially when running in mountain climates, rain gear is a must. Weather can change drastically in only a few minutes, and exposure to the elements will quickly strip away your body heat. Rain gear these days is small, packable, and light, so there\u2019s really no excuse for not bringing some along.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\"><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone size-full wp-image-516950 ewww_webp\" style=\"color: #282e36; font-family: AdihausDIN-Regular, sans-serif; font-size: 16px;\" alt=\"trail running gear\" width=\"1200\" height=\"800\" sizes=\"(max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-1024x683.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-768x512.jpg.webp 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-272x182.jpg 272w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-272x182.jpg 272w\" data-eio=\"j\"\/><noscript><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-516950\" style=\"color: #282e36; font-family: AdihausDIN-Regular, sans-serif; font-size: 16px;\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg\" alt=\"trail running gear\" width=\"1200\" height=\"800\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-400x267.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-1024x683.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-768x512.jpg 768w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2021\/09\/2_packing-for-trail-run_1200x800-272x182.jpg 272w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/span><\/h3>\n<h3><span style=\"font-weight: 400;\">4.\u00a0 Online &amp; Offline Navigation<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re heading out to an unknown trail, be sure to prepare by bringing a fully charged phone with an offline map and GPS viewer. A GPS watch is also helpful, of course. And as many die-hard outdoor enthusiasts will tell you, you should never fully rely on your electronic devices. A printout map of the area in a plastic bag is a good backup plan if you lose battery, your phone shuts down in the cold, etc. <\/span><\/p>\n<h3><span style=\"font-weight: 400;\">5. Good Running Shoes\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your gym shoes probably aren\u2019t the best trail running solution in the long term. Invest in trail running shoes with adequate tread, so you have more grip on the uphill and more control on the downhill. Street running shoes probably lack the tread you\u2019ll need to safely and comfortably tackle the trails.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">6. Emergency Equipment\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re headed out into the wilderness, it\u2019s always best to anticipate a bit of the unexpected. A few small items in an emergency kit will make you feel more secure, even if you don\u2019t end up using them. If you do end up needing them, you\u2019ll be incredibly grateful they\u2019re available. There are some items to include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A whistle\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First aid essentials like band-aids (handy for blisters!), disinfectant, and gauze\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An emergency blanket\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A headlamp\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Water purification tablets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cash\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An I.D. or emergency contact number in your bag<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re headed out into some serious terrain, consider buying a PLB or personal locator beacon. It can help emergency personnel find you in case something goes wrong. Also, one of the most critical pieces of safety gear in your arsenal is your own friends. Tell someone where you\u2019re headed and when you plan to be back\u2014or at least back in range of cell service. If you\u2019ve created a GPS map with your route, share it with them. It may seem like overkill, but things happen. If you need help, you\u2019ll be grateful to know that someone will know where to come looking.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Ultra Runner Timothy Olson\u2019s Pack Essentials<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Timothy Olson, who recently nabbed the fastest known time on the Pacific Crest Trail, shared some of the essentials he brings on a long run.\u00a0<\/span><\/p>\n<p><iframe title=\"5 Essentials to Bring On Your Trail Run with Timothy Olson\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/QYQyO7_2R34?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone size-full wp-image-516858 ewww_webp\" alt=\"Run wild banner\" width=\"1000\" height=\"300\" sizes=\"(max-width: 1000px) 100vw, 1000px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg.webp 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-400x120.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-768x230.jpg.webp 768w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-400x120.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-768x230.jpg 768w\" data-eio=\"j\"\/><noscript><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-516858\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg\" alt=\"Run wild banner\" width=\"1000\" height=\"300\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-400x120.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn333\/wp-content\/uploads\/2020\/09\/run-wild_blog_in-text_banner_en-768x230.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><\/noscript><\/p>\n<p>***<\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">\/\/check Cookie Opt out and User consent\n        if(!getCookie(\"tp-opt-out\")){\n            !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n            n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n            n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n            document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1594940627485550'); \/\/ Insert your pixel ID here.\n            fbq('track', 'ViewContent');\n        }<\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.runtastic.com\/blog\/en\/trail-running-essentials\/\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trail running allows you to head out into the wild, experience new terrain, and really get lost in nature. But to go off the beaten [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[9],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1943"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=1943"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1943\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1944"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}