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1. Use a bug spray

Don’t let the bugs byte you, use a bug spray every time you go trail running.

from Karl M., Miami

2. Don't run on slants

Don’t insist on running on slants for too long. It may damage your knees and hips.

from Ana, London - www.runreviews.com

3. Keep your posture

Be careful with your body position. It is recommended to keep your posture tall especially when running uphill. It uses up the body, it is exhausting for the lungs and most importantly it makes you bend. Try to focus on some distant detail and if you feel exhausted, remember that it’s no shame in stopping for a while or even walking for a bit. It is best if you take a break now than later on.

from Jerry, Oklahoma - www.runreviews.com

4. Don't climb on your toes.

Don’t climb on your toes. It will wipe you out and will affect your calf muscles. And if an obstacle emerges, just jump over it. You certainly don’t want to step up on a rock or tree root.

from Jason, New Jersey

5. Be cautious

When going downhill, you can enjoy the ride for a bit. Feel free, but be cautious. Don’t try to lean back to brake, just go smoothly and make sure you land lightly.

from Ana, London - www.runreviews.com

6. Plan your steps

You should get strategic, especially when unforeseen obstacles are involved. You don’t want to be a hazardous casualty, right? Just plan your steps around the tree roots and the bumps and the rocks. It will keep you safe and your run pain-free.

from Ursu,Bicaz Romania - www.runreviews.com

7. Watch the time.

Watch the time. It is important to increase duration with every run, if you feel up to it of course.

from Ursu,Bicaz Romania - www.runreviews.com

8. Take a cell phone

The mountain environment is both beautiful and dangerous. Be cautious and take a cell phone with you and plenty of fluids. And also try and fill someone in with regard to where you are heading at and when you will return.

from David, Smokey M.

9. Balance is crucial

Balance is crucial, especially when running downhill. You can improve it by using wobble boards and by specific workout between trail runs.

from Heather, Colorado - www.heatherrunsfar.com

10. Don't lose the path

Don’t lose track of your path. You will need to go back at some point, so stay focused on details that mark your way. If you need to, stop from time to time to visually photograph the surroundings.

from Ursu,Bicaz Romania - www.runreviews.com

11. Marked trails only

Follow the marked trails. There is a reason for all the indications.

from Ana, London - www.runreviews.com

12.Enjoy yourself

You may be a professional runner now, but once you used to have more fun. It’s no banana skin to holler and hoot while feeling free out in the wild. Just be yourself, both the professional runner you are now and the kid you used to be.

from Ursu,Bicaz Romania - www.runreviews.com

13. Buy good shoes

Running gear should be your primary thought as a trail runner. Your shoes should have a harder midsole to face the impact of the terrain. You need more ankle support than your usual runs and also flexibility on uneven surfaces. While trail running, you may have to cross some stream or muddy surface. Your shoes should be prepared for it with drainage holes, special waterproof uppers and must definitely remain un-stretched.

from Sean - runnersblog.blogspot.com/

14. Take the right clothes

The right running attire is the key to successful trail running. Altitude changes temperature and you must prepare for every situation, which is why layering is the best option. In cool temperature add a running tank and a long-sleeve tee. A hooded jacket is a must and make sure you choose the right one. For high temperatures go for loose shorts. They will provide great comfort.

from Ana, London - www.runreviews.com

15. Do not forget the gloves

Do not forget the gloves, they are equally important.

from Jerry, Oklahoma - www.runreviews.com

16. Socks are important

Make sure you choose the right socks: layered micro fiber, toe socks or wool.

from Petra, Lincolnshire UK - petraruns.blogspot.com

17. Be prepared

Trail running means that you will have to be prepared for every of nature’s caprices. Trails make quick transitions from dark woods to shiny sceneries. Protect your eyes with proper eye-glasses. Not only lenses will soften the transition but will also protect your eyes from branches or other inconveniences.

from Donnie Lincol,Nebraska

18. Do not forget about hydration.

Do not forget about hydration. You should carry enough water and energy bars every time you go for a run, either long or short.

from Patrick, Amsterdam

19. Start slow

Don’t be hazardous about the trail. If you are only becoming a runner, choose a flat surface. Professionals can go for a more enticing terrain.

from Timmy, Salt Lake City - rossy.fastrunningblog.com/

20. Run with a friend

It’s desirable to have someone running next to you, but if you don’t just make sure you have your cell phone with you.

from Ursu,Bicaz Romania - www.runreviews.com

21. Trail running is harder

Decrease distance and timing during trail runs. They are much more stressing than ordinary road tracks.

from Abi, Rhode Island - www.jognewlondon.com

21. Run smoothly

It is extremely important to run smoothly. You should closely care for your footing. The best way to avoid splints and other injuries is by letting your heel strike the ground first. It will ensure the right rhythm for your body and will protect you from discomfort and pain.

from Jerry, Oklahoma - www.runreviews.com

22. Train for running uphill

Running uphill is no easy thing to do. Try adding specific uphill exercises to your training programs.

from Jerry, Oklahoma - www.runreviews.com

23. Be consistent

On steady hills you may be tempted to alternate walking with running but it is not something you want to do. Just be consistent about one of the options.

Konstantin, Pireus -Grecee

24. Uphill - Do not lean forward

Even if you may feel the need to lean forward, try not to. Your back will be pressured and your performance will be hindered.

from Rodney M, Chicago

25. Downhill lean forward

When going downhill, lean forward. You need to keep a perpendicular position to the ground. This way, you will be much more efficient and faster.

from Jerry, Oklahoma - www.runreviews.com

26. Straight line

When running downhill, be consistent about your straight line. Otherwise, you will lose fuel and increase distance when you don’t need to.

from Dennis, Seattle - www.runreviews.com

27. Try running in the dark

Running in the dark is great. It is so much different from daytime runs and definitely pumps a bit the adrenaline.

from Jerry, Oklahoma - www.runreviews.com

28. Run in rain

Rain creates a refreshing running environment. It is worth trying.

from Jerry, Oklahoma - www.runreviews.com

27. Just run for fun

Once in a while you can run just for fun. You don’t have to always compete. You can also enjoy a light race.

from Jerry, Oklahoma - www.runreviews.com

28. Be prepared for anything

When going for a long trail run in the mountains, be prepared for anything. Weather can change in an instant and at times that means rain and dense fog. If you can not move fast enough to keep up your core body temperature, hypothermia can result quickly. Care a pack, take extra food, a rain poncho, headlamp and a cell phone. If I am going for more than 6 six hours on a foreign trail, I pack like I might have to spend the night should the perfect storm happen.

from Eric Charette, Alabama http://www.siriusultrarunner.com

29. Bring your own toilet paper :

Bring your own toilet paper to the start line. Port-o-cans notoriously run out of toilet paper. Don’t get caught in this pre-race nightmare.

from Coach Liz - http://tntcoachliz.blogspot.com

30. The GPS

Be careful on relying too much on your GPS training watch. The GPS signal can get muddled if you run in a heavily wooded area, through tunnels, or under elevated roadways. You may not run as far as your GPS training watch says that you have.

from Coach Liz - http://tntcoachliz.blogspot.com

31. Leave Early

Always leave extra early to get to your race site. Large races will have extra traffic and back-ups. The last thing you need is to be stressed out about making it to your start corral before the start gun goes off.

from Coach Liz - http://tntcoachliz.blogspot.com

32. Dehydration

In cool and mild climates there is a chance of getting dehydrated because you do not feel hot or uncomfortable. Have a tested hydration plan that you are comfortable and familiar with and stick to it, making adjustments as needed for the weather.

from Coach Liz - http://tntcoachliz.blogspot.com

33. Running In The Night

Know what time sundown is: being in the middle of the woods with low visibility is no good for people who aren’t used to night time running.

by Aaron Foster, http://www.wildfireadventures.com/

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