Top 10 do’s and don’ts of trail running |

Top 10 do’s and don’ts of trail running

The other night I gave a brief seminar about trail shoes and on good and bad choices I’ve made over the years as a runner. I thought it would be fun to highlight some of those points. The bad choices are always more interesting and seem to get a laugh, but I don’t want this to be just about how dumb I can be when it comes to running.1. Don’t hit the trail without fluid. If you’re running an hour or more, always carry water or GU brew.2. Do cross-train. It’s the best way to keep you from burning out3. Don’t wear worn-out old running shoes. It’s your most important piece of equipment. Don’t be cheap on shoes. Buy them often.4. Do embrace hill running. It makes you stronger and it’s more fun than running fast on a flat fire road. 5. Don’t forget to have fun. Trail running is so much more than just running. There is a special escape that a trail affords. 6. Do pay attention to what you eat. Your diet is essential to any activity. I mean a healthy diet. Supplements are fine, but you can’t beat real fruits and vegetables. ‘Tis the season. Eat lots of them.7. Don’t run injured. The longer you run injured the longer it will take you to heal. It’s better to rest and wait. I’ll let you know when I start practicing this one. 8. Do give back to the running community – trail work, volunteering at races, etc. Those are just two ways to help continue the growth of our sport.9. Do find balance in life. Family/work/sports all take lots of time but all are very important. Find that fine line where you can do it all successfully. I’m still working on this one, too. 10. Finally, don’t make the same mistake twice. Without going into it, I think you all know what I mean because we’ve all done it. Learn from the bad decisions – fuel, gear, time, etc. There you have it. I’ve got more points that are interesting but don’t really fall into a do/don’t kind of list. Have fun out there. And Squaw to Sugar Bowl on the PCT is looking great right now. Get out there.- Peter Fain is a local trail runner who competes regularly in regional trail races and snowshoe runs in the winter. He may be contacted at

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