Every Adventure Begins Somewhere
Field checklist
First trail run
Pre-run check in 12 points
Tick these off from top to bottom before you head out. Three sections: what is in your pack, route decisions and safety. You can print it and tuck it into a pocket of your pack.
A · Pack 5 items
- Water: 500 ml for a one-hour outing, at least 1 L for anything over two hours. Do not count on finding a fountain on the trail.
- Extra layer: A windbreaker or a thin rain jacket. It can be 5–8 °C colder at the top than in the valley.
- Fully charged phone: For recording your route and making emergency calls. In airplane mode the battery lasts twice as long.
- Small energy source: A gel, dates or a bar. One for every outing longer than 60 minutes.
- Plasters + elastic tape: First aid for chafing and sprains; both fit in the palm of your hand.
B · Route decision 4 items
- A trail you know: Exploring and pushing hard do not fit into the same day on your first outing. Start with a familiar route.
- A time goal, not a pace goal: Say “I will run for 45 minutes”, not “I will hold 5:30”.
- Factor in the climbing: More than 300 m of total ascent makes the same distance noticeably harder.
- Daylight window: Plan to be back at least 60 minutes before sunset.
C · Safety 3 items
- Tell someone your route: Where you are going and when you will be back. A one-line message is enough.
- Check the weather: Rocks and roots are slippery after rain; do not head out when there is a storm warning.
- Plan for walking: Walking the steep climbs is a strategy; accept it from the start on your first outing.
Pace
It is normal to be 45–90 s/km slower than your road pace.
First distance
Half the distance you run comfortably on the road is a good start.
Frequency
Start with one trail outing a week and move to two after 4–6 weeks.