What should I take on my run today?

TRAIL RUNNERS OBSESS about weight, and veterans always talk about minimizing what they carry. Yet it’s impossible to create a definitive list . That’s because good choices are driven by where and how long you’re running, as well as what hazards you expect to encounter. Consider these four areas to help get ready for your day.

Nutrition and Hydration

Having enough food and water to carry you through your route is critical, especially for longer distances. “I always plan to bring 25 to 50 per cent more food and water than I expect to need,” Rowthorn says.

Health and Safety

You need a jacket for weather changes and may need other clothes, depending on the season. It’s also important to have a way to keep warm if you’re forced to stay out overnight. Schiller-Brown always carries a light foil emergency sleeping bag. A small canister of bear spray is necessary if animals are a hazard. You should always carry a small, simple first aid kit.

Communication

Trail runners have limited resources, so it’s important to let people know when you’re in trouble. Rowthorn runs in areas with cell service, so he takes a smartphone that doubles as his navigation device. Schiller-Brown runs in remote locations and carries an in Reach satellite messaging device. Both carry small plastic whistles to alert searchers.

Navigation

Obviously, no one wants to get lost, but you may need to share a precise location if you get into other kinds of trouble. Regardless of whether you prefer a map and compass or a GPS, carry tools you know how to use. Always charge batteries before you leave.