The half of running injuries are caused by the lack or insufficient warming up, and the other half of injuries are the result of inappropriate shoes, clothes, or even socks. If it is just a short running in a park, you can wear your casual shorts and sneakers. However, you must be fully prepared, if you are going to participate in a race for trail running.
Clothes and Socks
The key-point of trail running is different surfaces and heights, as a result, mountain tracks are usually involved. As you are going up to a mountain, the temperature is going lower, and your body can quickly lose the heat. However, intense physical activity is producing extra heat, so you can overheat if you wear too many clothes. It is important to choose clothes that can be put in layers, so you can take something off but never put too many layers of clothes. Always remember the golden rule of mountain runners – “start cold”.
All proper clothes can ensure the highest comfort while running, so you are going to feel less stressed, distracted, or tired. All clothes must be perfectly fit and meet your size. Make sure you cut off all inner tags or any other annoyances because even a small distraction will only grow with every kilometer. All clothes should be made of specific synthetic, nylon, or polyester material that is drying fast and easily. Your shirt or t-shirt should be not very tight and made of light merino wool preferably. Choose light and waterproof jackets that could easily fit in your backpack if the temperature suddenly goes up.
The specific running socks could be a different topic. However, the most important thing is to choose the right size and wear socks that were made from 100% cotton. Other materials do not get dry fast enough and do not absorb sweat. Another possible option is to wear running socks that are a synthetic blend to help prevent blisters. If you are going to run a longer distance, then compression socks are highly recommended. These super-strong socks squeeze around the calf, compressing the veins on the surface of the leg, along with your leg’s muscles and arteries. The height of socks is individual, but it is good when socks are protecting ankles.
Shoes and Other Stuff
Inappropriate running shoes can cause injury. However, if you are going to buy a pair of new running shoes, keep the surface in mind. The first and most important rule might be not picking a pair just because you like the brand, style, color, or price. If you are a beginner, then do not hesitate to ask for help and recommendations. Remember, the shoes that are good to run a marathon in a city cannot be used for trail running in the mountains or forests.
Other equipment is optional and depends on a season. If you are going to run a longer distance, then it is recommended to have a special light backpack or running belt where you can have water or energy-boosting snacks. Also, do not forget sun protection, sunglasses, hat, and wear smartwatch to track your pulse in order to avoid heart problems