Trail running by Jeff Galloway

By Jeff Galloway

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Minimal support shoes: About every 10 years, a new wave of minimal shoes returns to the market. These feel good when running on carpet, golf courses, or beaches. Without protection, however, they don’t protect the foot from rocks, sharp objects, uneven terrain, and the pounding of pavement. I’ve heard from thousands who have been injured when wearing these and I don’t recommend them for everyday use or on trails. Breaking in a new shoe: • Wear the new shoe around the house, for an hour or more each day for a week.

Carry medication in case you need it—to reduce the downtime. If you have problems with poison ivy or poison oak, look up pictures of leaf shape and structure and be vigilant. Cover exposed skin. Make sure the trail area is safe. Most local trail runners can tell you about safety issues that are not covered above. Ask if cars have been broken into at the trailhead—or if other crime has been observed in the area. 56 Choosing the Right Trail Trail challenges After talking to trail runners, mark possible challenges on your trail map.

On short trail runs, where you know your way, you may not need any of them. When in doubt, bring it! © Thinkstock/iStock Trail checklist Supply/hydration belt: I like the products under the Fitletic by iFitness brand: belts, hydration carriers, and pouches. These are the best belts I’ve seen and used for staying snug around the waist. I love the bib holder, which eliminates pinning bib numbers on shirts in races. The company keeps innovating to improve in various ways. The newest version allows for two 51 Trail Running 16- to 20-ounce bottles and flaps to hold gel packs and other items.

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