Trail Running Basics (Part 3, "Preparing for the Trail")

So you decided that you want to try trail running, but you don't know quite know what to do. I will tell you exactly what you will need to pursue this crazy sport in a series of blog entries.

In parts 1 and 2, I've talked about how get the right gear for the trail. In this section I will talk about pre-run preparation.

Preparing for the Trail

Select a course. I recommend running with a group or an experienced friend for the first few runs. They will certainly have a lot of opinions about where to go. If that's not an option, look for books describing local hiking trails. Trails that are rated "easy" or "moderate" are runnable. If you live in Southern California, pick up 50 Trail Runs in Southern California by Stan Swarts, et al. for some great ideas.

There are three basic kinds of trail course geometries: out-and-back, loop, and point-to-point. You can combine one or more loops with out-and-back or point-to-point courses for variety. An out-and-back is a little more boring than the other two since you will have to return on the same path, thus seeing the same scenery (albeit, in reverse). A point-to-point is more interesting, but requires either two cars, or a ride to the starting point or from the end point. The loop is best because you only need one car and will not need to backtrack.

Your first trail run should be an out-and-back with no loops. There are just too many places to get lost or go the wrong way when trying to make a loop, avoid loops until you're a little more familiar with the trails.

Get a good trail map. A good trail map can provide invaluable information that the little maps in you hiking book cannot. It can tell you how all the different trails fit together, where to park, which roads to take to get to the trailhead, and most importantly, how much elevation will you have to gain in what distance--this will roughly tell you how steep the trail is. For Santa Monica Mountains running, pay a visit to the Santa Monica Mountains National Recreation Area headquarters where they have a wealth of trail maps for sale (or as handouts). Once you select the trail, study the trail map and bring it with you on the trail.

Wear the right gear for the weather, and be prepared. The weather can change very quickly in the mountains, especially at higher elevations. If there is even a tiny chance of rain or strong winds, bring a jacket.

Wear pants. Unless you are sure your entire run will be on a fire road through grasslands or chaparral, always wear pants. Poison oak grows nearly everywhere in shady areas (and is not so easy to recognize), so you must protect your legs. A case of poison oak can last up to 4 weeks and is not something that you want to deal with; believe me.

Fuel up. Before hitting the trail, eat a snack, such as an energy bar, an apple, or some toast. Avoid anything with a lot of protein, fat, or fiber and don't overeat. Also, throw a bar or a couple of gel shots into your pack in case you run out of energy on the trail.

Drink some water. Make sure you start out fully hydrated before you run. I usually drink 1 liter of water (two 500ml bottles) on the drive to the trailhead. You know you are hydrated properly if you have to "use" the side of the trail about 10 minutes into your run and your urine is clear.

Fill up your hydration system. You need to drink to avoid dehydration. But you also lose electrolytes and deplete glycogen while exercising. Drinking water does not replace these. In fact, if you drink too much water while exercising you may be at risk of hyponatremia. This is a serious problem, and occurs much more frequently than you would think. So you reach for a sports drink, like Gatorade...

But wait a minute. At 212 calories for every liter, plus a huge wallop of sodium, full-strength Gatorade may not be the best choice, unless you are doing some serious distance (more than 2 or 3 hours) . In fact, you may gain weight during your run if you drink a full-strength sports drink. A better choice may be to water down the sports drink, say one part Gatorade and 4 parts water. Or you can just get Propel, which is pretty much 1 part Gatorade and 4 parts water. I love their 700 ml bottles which fit perfectly into my waist packs.

You don't need Propel; you can make your own from almost any sports drink. Just stay away from anything with high-fructose corn syrup. Fructose does not help replace your glycogen reserves. In fact, it is metabolized in the liver directly into fat, making it about as helpful as a stick of butter. (In fact, the butter probably is less stressful on the liver.)

If you are going out for a long run with a Fuel Belt, you have more options. I typically will fill up my belt with 4 bottles of plain water, 2 bottles of 50% sports drink and 50% water, and 2 bottles of full-strength sports drink.

Other things to bring on the trail.
I recommend bringing the following things on the trail:

• ID
• cell phone--in case you get lost
• credit card--in case you need to call a cab to take you back to your car
• $15 in cash: 2 fives, 5 singles--for parking or just in case (parking at the parks usually runs $3 to $7, but typically there will be street parking nearby if you want to avoid the fees)
• Pepper spray (we'll talk about this in part 4)

One thing not to bring. Don't bring your iPod, CD player, or anything else that impairs your hearing. You will need all of your senses to avoid dangers on the trail.

Finally, make sure someone knows exactly where you're going and what time you're supposed to be back, and let's hit the trail!