One of the best things about running as a sport is that it can be done virtually anywhere. From tracks to treadmills, neighborhood roads to sandy beaches, and city parks to mountain trails, there’s a type of terrain, setting, or style of running to suit every guy’s preferences. If you’re an outdoorsy guy, or simply want to get out and enjoy the great outdoors more, you might want to consider taking up mountain running.
The instability and varied terrain and topography you’ll cover when mountain or trail running provides additional physical benefits beyond those of any good training run. Not only will mountain running allow your body to reap all of the normal physical benefits of running, but you get the added perks of improving your agility, core strength, and ankle stability due to the uneven footing you’ll encounter on the trail. The inevitable inclines and declines characteristic of mountain running also require more muscular involvement, and will develop your leg strength more than standard road running, or miles covered on a track or treadmill. Perhaps most importantly, summitting a mountain gifts you beautiful views, connects you to nature, imparting a hefty dose of endorphins that will surely bring you closer to the elusive “runner’s high.”
Mountain Running Gear
Even if you’re a seasoned road runner, there are a few specialized gear items you’ll want if you’re going to branch into mountain or trail running.
Trail Shoes
Trail running shoes are essential if you’re going to be covering any off-road miles, and unless you’re running up the mountain on a paved road — like the Mount Washington race — you’ll almost certainly encounter trails while mountain running. Trail shoes provide better traction for the varied terrain on a trail, and they often are better at shedding water, should you need to ford a small stream. If you’ve never worn trail shoes before, consider going to try them on in person rather than ordering a pair sight unseen online. The fit can be a little different, and a shoe expert at a running specialty store can make sure you get the best pair for your needs.
Hydration Pack or Vest
Unless you plan on doing only a very short run, you’ll need a way to take water (at the very least) with you. There are numerous ways to carry water while running, from handheld water bottles to waist belts for shorter runs to hydration vests and hydration packs with a bladder for longer excursions. Packs should also offer ample storage room for your keys, snacks, first aid equipment, maps, and other accessories you may want to take along on the run. If possible, see if you can try on the vest, pack, or belt before buying it to ensure you can get a good snug fit. Any bouncing or moving can cause chafing and throw off your balance.
Water or Sports Drink
You’ll need plenty of fluids for a long run; don’t rely on accessible clean drinking water at the trail. If you’re running longer than 90 minutes, consider an electrolyte replacement or sports drink unless you plan on bringing snacks that specifically provide ample electrolytes in addition to calories. Your fluid replacement needs will depend on the climate, season, altitude, sweat rate, fitness level, and run duration.
Snacks
You don’t have to stick to just energy gels, chews, or bars to fuel your long runs. Particularly because mountain running often includes sections of hiking and a slower overall running pace, your stomach might be able to handle more “real” food during a mountain run compared to long road runs or marathons. Dried fruit, such as dates, apricots, and dried pineapple makes a great energy-dense natural option. Peanut butter sandwiches, trail mix, homemade granola or protein balls, whole-grain waffles with almond butter, homemade banana walnut or pumpkin chocolate chip muffins are examples of easy hiking snack options. You can stash them in your waist pack for easy access mid-run.
Appropriate Running Clothing
As with road running, you’ll want moisture-wicking clothing and compression socks to keep you comfortable while mountain running. You’ll likely need more layers as well if you anticipate significant changes in altitude.
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