(For Runner’s Life on Medium)

Trail running is fun and opens up new possibilities for being active outside. Maybe you want to shake it up from always road running. Maybe your knees have been screaming at you, “Please god no, not the concrete again.” Maybe you’re looking to escape to nature and need something to do once you’re there. Whatever your reason for wanting to trail run, consider these tips to help get you started.

1. Wear trail running shoes

You’re going to want the grip trail running shoes so kindly provide when you hit the trail. Whether it’s slippery rocks and roots or just loose dirt, trail running shoes will reduce your risk of the cartoon banana slip should a slippery patch find your feet.

There are approximately 393 different types of shoes claiming the “trail runner” title. Ultimately, the best trail running shoe is one that your feet are happy in. I wear Altra Lone Peaks. A few things I like about Altra shoes:

• They’re a zero-drop shoe, which means that the heel isn’t higher than the toes — your foot is flat in your shoe.
• They’re less cushion-forward than most other running shoe brands, which allows you to get feedback from the ground and adjust your stride accordingly.
• The wide toe box allows your cute lil’ toesies to have some breathing room, which is especially noticeable on the downhill.

2. Walk the uphill, run the flats and downhill

When I talk to non-trail running friends about trail running, I hear a common misconception that trail running means running the entire trail, including the uphill. It’s perfectly normal and okay to walk the uphill bits, what some trail runners call “power hiking.” It’s also perfectly okay to keep running all the way up the hill, or part of it, whatever your powerful heart desires. But if you get to the bottom of that hill, remember that hiking it still means you’re trail running.

Here are a few reasons to walk the hills:

• Saves you energy to enjoy the rest of the run.
• Gives you an opportunity to take in the scenery.
• Allows you time to snack and drink water.

And when you get to the top of that hill, it’s gonna feel so good to run those flats or back downhill.

3. Download a GPS Map

No matter if you’re the type to think you’re going north when you’re actually going south or you have an internal compass that you just need to look within to say, “Ah yes, I need to go this way,” having a map with you that tracks your location brings peace of mind, especially if this is a new trail to you.

Your mind will be clearer not having to remember to turn left at that one part of the trail that looked squigglier than that one other part when you researched the trail back at home. In other words, you get to enjoy the trail and let GPS do the navigation work for you.

Having a map also means that you’re less likely to end up running 10 miles when you planned to run 5 because you keep missing that one turn to loop back around to the starting point (shared from experience).

I like the Gaia GPS app. It allows you to plan routes, check how long they are and how much elevation there will be, and even add notes to saved tracks so you can remember what it was like.

4. Bring snacks and water

While it may seem counterintuitive to eat and drink while running, long runs will require fuel replenishment. You can practice snacking as you run with little bits at a time.

Try both salty and sweet snacks. I highly recommend peanut M&Ms and peanut butter-filled pretzels. High-carbohydrate snacks are the best: they’re generally easy to digest and the fastest to break down into energy. I personally prefer real food to gels, though there are also all sorts of gels if you’re the kind to just want fast sugars without needing to chew too much.

5. Wear a running belt or lightweight running pack

When you’re going out for longer runs (whatever that means to you), you’ll want something to hold your snacks and water. Yes, you can get handheld water bottles, but if you can keep your hands free, choose that. It just feels better and leaves your hands free to:

• Eat.
• Not get sweaty palms.
• Gently high-five foliage as you pass by.

I also find that not gripping something in my hands helps keep my shoulders relaxed and potential knots at bay.

6. Always bring a poop kit

Always. Because if you’re on the trail and you need to go and need to go NOW (cue “So You’re Running and You Need to Poop”), you’ll thank your poopy little self that you have a poopy kit. You won’t have the stray Taco Bell or grocery store to duck into and avoid eye contact as you hustle to the bathroom. Plus, a poop kit is ultralight and easy to pack.

A poop kit consists of sheets of toilet paper packed in a little plastic baggie. Ideally, you have a little hand sani with you too to clean your hands after you do the doo. Or you just bring a few sheets extra of toilet paper for a little extra buffer when you wipe.

Here’s how the sequence goes:

• Dig a hole before you poop (sticks, bark, and rocks are all good utensils for poop hole-making).
• Poop.
• Wipe.
• Throw that toilet paper in the baggie and pack it out (i.e., you carry that stuff to the eventual trash can). Don’t give your poop-stained toilet paper to the earth. Just don’t.
• Use hand sani if you have it.
• Pat yourself on the back for being prepared and not letting poop get you down (not for long anyway).

Trail running may sound next level, but it’s really quite natural and not just because you’re in nature. It’s also because it kind of forces you to listen to your body more as you go up and down and around all while simply thinking about the next few feet in front of you because, if you don’t, you might trip.